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Best Choices for Fast Foods

When we are hungry and in a hurry, the only thing that is important is "to eat on the go." It is very hard to make good decisions when we stop at a fast food restaurant or convenience store.

Our editorial team understands how important it is to make the right choices. Here is a list of healthy foods served at popular fast food chains. Keep in mind this is not an endorsement but a selection that will help you.

Healthier Choices at Popular Fast Food Restaurants

Fast food restaurants are catching up with wellness. Try a few of the following choices (find their macro and micro-nutrients by searching for them using our service):


  • Junior Roast Beef
  • Light Roast Chicken, Beef, or Turkey Deluxe
  • Roast Chicken or Grilled Chicken Salad
  • Grilled Chicken Deluxe
  • Grilled Chicken Caesar Salad
  • Asian Sesame Salad


  • Apple Bran Muffin
  • Egg McMuffin
  • Hamburger or Cheeseburger
  • Chicken McGrill
  • Grilled Chicken Caesar Salad
  • Chef Salad
  • Chicken Fajita
  • Chunky Chicken Salad
  • Fruit'n Walnut Salad
  • McLean Deluxe
  • McVeggie Burger
  • Fruit'n Yougurt Parfait (not recommended for people with diabetes)

Burger King

  • Ham, egg, and cheese bagel
  • Hamburger or Cheeseburger
  • Whopper Junior or Chicken Whopper Junior
  • BK Veggie Burger
  • Chef Salad
  • Grilled Chicken Caesar Club Sandwich
  • Bulls-eye BBQ Deluxe Burger
  • Santa Fe Fire-Grilled Chicken Baguette
  • Smoky BBQ Chicken Baguette

Kentucky Fried Chicken

  • Honey BBQ chicken Sandwich
  • Oven Roasted Strips Meal
  • Tender Roast Chicken Breast - no skin BBQ
  • Baked Beans and Corn on the Cob (not recommended for people with diabetes)
  • Garden Rice and Green Beans
  • Mashed Potatoes (not recommended for people with diabetes)


  • Ham and Egg Breakfast Sandwich
  • Ham, Turkey, or Roasted Chicken Breast Sandwich
  • Red Wine Vinaigrette Sub Sandwich
  • Veggie delight sandwich
  • Sweet Onion Chicken Teriyaki Sandwich
  • Steak and Chicken Wrap
  • Salads with Ham, Turkey, or Roasted Chicken Breast
  • Chicken Noodle, Vegetable Beef, or Minestrone Soup

Taco Bell

  • Chicken, Beef, or Steak Taco or Soft Taco
  • Bean Burrito (not recommended for people with diabetes)
  • Chicken, Beef, or Steak Burrito Supreme, Fresco Style
  • Chicken, Beef, or Steak Fiesta Burrito, Fresco Style (not recommended for people with diabetes)
  • Chicken, Beef, or Steak Enchirito, Fresco Style
  • Chicken, Beef, or Steak Gordita Baja, Fresco Style
  • Rice and Refried Beans (not recommended for people with diabetes)

Fast Food Best Bets

Choose these more often Choose these less often
Bagel with jelly Biscuits and Danishes
Hot cakes (easy on the butter) Egg sandwiches
English muffins or low-fat muffins Croissants
Scrambled eggs and lean ham on English muffins Sausage or bacon on English muffin
Grilled chicken sandwiches Fried chicken sandwiches
Plain hamburgers or cheeseburgers Double burgers
Roast beef sandwiches Fried fish sandwiches
Vegetable pizza Sausage or pepperoni pizza
Pizza with regular cheese Pizza with extra cheese
Clear, broth-based soups Salads with regular dressings
Salads with lite dressings on the side Salad bar salads with creamy dressing
Chunky chicken salads Subs with bologna, pepperoni, or mayo-type salads
Turkey, lean ham, chicken, or roast beef subs Chicken nuggets
Chicken fajitas Chimichangas
Bean burritos French fries
Mashed potatoes Baked potato with butter and sour cream
Baked potato with chili, salsa, or veggies
Grilled or steamed veggies Fried veggies
Fruit salads and fresh fruit Fruit pies
Low-fat frozen yogurt or ice milk Cookies
Juice or low-fat milk Regular pop
Ketchup, BBQ sauce, pickles, and mustard Mayonnaise and salad dressing
Pita crisps, baked tortilla chips, whole-grain crackers or baked potato chips Tortilla or potato chips

Best Bets at Convenience Stops

Try the following sample snacks to energize you on from a convenience store stop:

  • Pre-made turkey, chicken, roast beef, or ham sandwiches
  • Low-fat bean burritos
  • Low-fat frozen pocket sandwiches
  • Microwave popcorn
  • Graham crackers
  • Animal crackers
  • Cheese/peanut butter and cracker combos
  • Cereal bars
  • Granola bars
  • Trail mix
  • Pretzels
  • Dried fruit
  • Fresh fruit
  • Yogurt
  • Mozzarella cheese sticks
  • Soy nuts
  • Nuts and seeds (e.g., sunflower seeds or peanuts)
  • 100% fruit juices
  • Bottled waters
  • Low-fat or skim milk or soy milk

Adapted by Editorial Staff, July 2007
Last update, August 2008


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