Eating healthy doesn’t have to mean saying goodbye to fast food forever—but it might mean making some adjustments to your go-to drive-thru order. We probably don’t have to tell you twice that restaurants like McDonald’s are home to some of the worst meals for your health. According to Cleveland Clinic, regularly consuming these high-sodium, high-fat foods can lead to high blood pressure, high cholesterol, weight gain, digestive problems, and even low mood. But the good news is that with some smart swaps, you can enjoy many of your favorite restaurants while staying on track with your health goals.
We spoke to health experts to learn about a few of the best fast food options that fit into a balanced diet—and some of the worst offenders to avoid for your health. From power bowls to greasy burgers, find all of their recommendations and warnings below.
Best Fast Food Menu Items
Women Are Swapping Their Boring Water For This Ice Pop Electrolyte Mix!
1. In N' Out Double Double Cheeseburger Protein Style
Great news for burger lovers and those residing on the West Coast! Registered Nutritionist Jay Cowin of ASYSTEM says there's one In N' Out menu item that makes the cut for his list of the healthiest fast food meals: a double double cheeseburger ordered protein-style.
"When you order your burger served protein-style, In N' Out swaps out the bun for lettuce," he explains. What a great healthy option! This burger will pack in the protein with two beef patties. It also includes two slices of cheese, two slices of tomato, spread, and onions (if you'd like them).
Cowin says this is a great fast food option because it's "healthy, high in protein, and very filling." As he points out, "the only downside is that it can be a little messy to eat!" Hey, we don't mind stocking up on some extra napkins to help us out!
2. Taco Bell Chicken Power Bowl
Taco Bell offers some of the best options around for health-conscious fast food consumers. Cowin says one great meal to consider from this restaurant is the Chicken Power Bowl, noting that it's "a great food hack for Taco Bell lovers who are trying to eat more healthily."
Here's the catch: you should order your bowl with no beans and no rice. "You'll still be left with a filling lunch option consisting of chicken, shredded cheese, guacamole, lettuce, sour cream, tomatoes, and an avocado-ranch sauce," Cowin raves. Yum!
"This is the second item on the list because it's pretty balanced in terms of macros, low in calories, and it's a quick and easy meal option when I'm on the go," he concludes. Sounds perfect to us.
3. Wendy's Grilled Chicken Sandwich
Wendy's has always been famous for their chicken sandwiches, even though burgers were their original claim to fame. Catherine Gervacio, a registered dietitian and nutrition consultant with WOWMD, writes that the grilled chicken sandwich, without mayonnaise or sauce, is the "lesser evil" among their sandwiches, as it is "grilled, not fried, which means less fat."
"It gives you lean protein to keep muscles strong and metabolism humming," she continued.
Be sure to ask for no sauce on the sandwich, as it will only add excess calories and fat. Thankfully, Gervacio says it's flavorful on its own!
Worst Fast Food Menu Items
1. Taco Bell Beef Crunchwrap Supreme
Despite how delicious it is, this classic, beloved Taco Bell item is an all-around poor choice for your health. This is largely due to the high amount of sodium it packs in.
"I would stay away from the Taco Bell Crunchwrap Supreme. One wrap contains 540 calories, 7 grams of saturated fat, and 1,210 mg of sodium, which is over half of the recommended maximum daily intake of sodium. For a healthier option, choose a soft taco topped with shredded lettuce, tomato, onions, and salsa," Mandy Tyler, M.Ed., RD, CSSD, LD says.
2. McDonald's Sausage, Egg, & Cheese McGriddle
Craving something greasy for breakfast? We feel you—but ordering a McGriddle may not be the best idea for your body. The Sausage Egg & Cheese McGriddle, for example, contains 550 calories, 33g fat, and 1290mg sodium. Yikes! That already puts you at over half the recommended daily intake of sodium for adults (2,300mg). Consuming too much salt can result in serious health risks, including heart attack, high blood pressure, and more.
Ground sausage, in particular, is one type of meat experts recommend avoiding. "Ground sausage is often considered an artery-clogging meat due to its high content of saturated fat and cholesterol," Richards warns. "Sausage is often processed with additives, preservatives, and high levels of sodium, which can exacerbate these health concerns by contributing to hypertension and water retention." You're better off sticking to lean proteins for breakfast!
3. Wendy's Baconator
This famed bacon cheeseburger is frequently lauded by customers as simply mouthwatering. Yet, it's clear that the Baconator isn't a wise choice for your health. This burger boasts two beef patties smothered in cheese and loaded with an abundance of bacon. The bacon itself is a significant source of sodium, and that's just one of the health concerns associated with this processed meat. All in all, the Baconator packs 1540mg of sodium, 960 calories, and 66g of fat. Opt for a healthier alternative, particularly if you're mindful of your heart's well-being.
As Dr. Yoram Harth, MD, board-certified dermatologist and Medical Director of MDhair, tells us: "Try to reduce the amount of meat and fried food in your diet." He notes that "eating high amounts of red meat and fried food is shown to increase inflammation." Red meats have also been shown to worsen the risk of heart disease by raising your cholesterol and clogging your arteries.
4. McDonald's Big Mac
The Big Mac is perhaps the most iconic item on the McDonald's menu. Unfortunately, it's also one of the most unhealthy. Clocking in at 590 calories, 11g of saturated fat, and a whopping 1,050mg of sodium, you're better off steering clear of this burger.
"The Big Mac itself is a calorie-dense option with two beef patties, special sauce, cheese, and high levels of unhealthy saturated fats and sodium," Lisa Richards, creator of The Candida Diet warns. And if you get a meal with a soda and fries, you're setting yourself up for an even bigger effect on your health, especially when it comes to your heart. "This combination of high-calorie, high-fat, and high-sodium items promotes an unbalanced diet that is not conducive to maintaining a healthy weight or supporting cardiovascular well-being," Richards concludes.
5. Chick-fil-A Hash Brown Scramble Burrito with Nuggets
Next time you're craving a Chick-fil-A breakfast burrito, you may want to consider the health risks at hand. According to Dr. Su-Nui Escobar, DCN, RDN, FAND, "The amazing taste of the Hash Brown Scramble Burrito comes at a cost."
If you get this burrito with the standard chicken nuggets inside, she tells us that this can add up to a total of 700 calories and 1,770 milligrams of sodium. You're better off whipping up a healthier copycat recipe at home.
