Healthier Choices at Fast-Food Restaurants

Fast food can fit into a healthy week if you order with a little strategy. Check the calories posted on the menu, choose grilled items over fried ones, pick the smaller size, swap a sugary drink for water, and add a side of fruit or vegetables. Those few moves often make a bigger difference than skipping the drive-thru entirely.

Start with the numbers on the menu

You don’t have to guess. FDA menu labeling rules require restaurants that belong to a chain with 20 or more locations to post calorie counts on menus and menu boards, including drive-thru boards. They must also have written information on hand about sodium, fat, sugars, fiber and protein, available if you ask. Menus carry a short reminder that 2,000 calories a day is used for general nutrition advice, though your own needs may be higher or lower.

Use the calorie numbers to compare options side by side. Two sandwiches that look similar on the menu photo can differ a lot once you see the count, especially when one is fried and dressed with sauce.

The swaps that make the biggest difference

Instead of	Try	Why it helps
Fried or “crispy” chicken sandwich	Grilled chicken sandwich	Cooking without the breading and fryer cuts fat and calories
Double patty with cheese and bacon	Single patty with extra lettuce, tomato and onion	Smaller portion of meat and saturated fat, more vegetables
Large fries	Small fries, a side salad or a fruit cup	Keeps the side from rivaling the main
Creamy sauces and extra cheese	Mustard, salsa, pickles, hot sauce or vinaigrette on the side	Flavor with fewer calories
Breakfast sandwich on a croissant or biscuit	Egg on an English muffin, or oatmeal with fruit	Less saturated fat, more fiber
Loaded nachos or fried appetizers	Bean or grilled chicken bowl with salsa and vegetables	More protein and fiber
Milkshake for dessert	Small soft-serve cone, or skip dessert and keep the fruit side	Big drop in added sugar

At build-your-own bowl, burrito or sandwich counters, you control more of the meal. Start with greens or a whole-grain base, ask for extra vegetables, choose one protein, and pick one rich topping, such as cheese, sour cream or guacamole, rather than all three. Salsa, pickled onions, lettuce and peppers add flavor and crunch for very few calories.

Wraps, bowls and salads can be great, but read the count: fried toppings, cheese and creamy dressings can turn them into some of the highest-calorie items on the board.

Drinks: the easiest calories to cut

Sugary drinks are where fast-food meals quietly add up. A 12-ounce regular soda has roughly 140 to 155 calories and about 35 to 40 grams of sugar, according to USDA FoodData Central, and fountain drinks are often served in much larger cups. For comparison, the FDA’s Daily Value for added sugars is 50 grams, so even a 12-ounce soda uses up around three-quarters of it.

Water, unsweetened iced tea, sparkling water, black coffee or low-fat milk are better everyday picks. If you want a soda, the smallest size gives you the taste without the full load.

Keep an eye on sodium

Fast food tends to be salty. Bread, cheese, cured meats, sauces and seasoned fries all contribute, and a single meal can carry a large share of the 2,300-milligram Daily Value for sodium. Ask for the detailed nutrition information if you’re watching your blood pressure, and look for:

• Fewer processed meats such as bacon, ham and sausage
• One cheese, or none, rather than several
• Sauces and dressings on the side, used sparingly
• Unsalted fries, which many places will make if you ask

Our guide to cutting back on salt has ideas for balancing the rest of the day, and our explainer on the % Daily Value shows how to read those numbers.

Ordering for kids

Kids’ meals are often a reasonable size for adults who want a lighter meal, too. For children:

1. Choose water or milk as the drink.
2. Pick the fruit or vegetable side when it’s offered.
3. Go for grilled items or a small burger rather than breaded nuggets every time.
4. Skip the dessert add-on unless it’s a planned treat.

Order with a plan

Decisions made at the counter, hungry and rushed, tend to be bigger ones. A few habits help:

• Look at the menu and its nutrition information online before you go.
• Decide what you’ll order before you reach the speaker or the register.
• Resist the upsell to a larger combo; it may look like a better deal, but the extra food adds up.
• Eat at a table instead of in the car, which makes it easier to notice when you’re full.
• Share a side or a dessert.

If you like checking numbers before you order, our calorie tracker app rankings look at phone tools for logging meals eaten out. On a road trip, our guide to eating well while traveling covers packing snacks so you rely on the drive-thru less often.

Before you order

The healthiest fast-food meal is usually a grilled protein, a vegetable or fruit side, and water, in the regular or small size. Use the posted calories to compare, keep sauces and cheese modest, and let a sugary drink or a large fries be an occasional choice rather than the default.