Editor’s Note: In “Hey, Health Coach,” Sarah Hays Coomer answers reader questions about the intersection of health and overall well-being. Have a question? Send her a message (and don’t forget to use a sleuthy pseudonym!).
Hey, Health Coach,
I’m in sales and on the road for work a lot, driving all over the country. I’m always rushing, and my health is taking a beating from living on fast food. I know there have to be better options than what I’m eating right now. What are the healthiest fast food restaurants or dishes I can look for?
— On The Road Again
Dear On The Road Again,
Fast food doesn’t have to be bad for you. It doesn’t offer much of a chance to slow down, rest and digest, but, like anything else in life, it’s all in the way you approach it.
Fast food can be comforting and easy. It satisfies cravings, and sometimes it’s the most inexpensive and accessible choice. Fast food is part of American life, and, for many people, it’s a lifeline—including folks like you who travel a lot.
When you’re trying to make any healthy change, especially one that requires making a new choice day after day, clarifying your goals can help you stay focused and reduce your odds of experiencing guilt or frustration if things don’t go as planned.
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What Are Your Goals?
Do you want to significantly change your diet or simply make a few healthier choices?
Both are noble ambitions, and one might be more motivating or realistic than the other. Do you thrive on challenges and love making big changes all at once, or do you prefer to build momentum with incremental changes to avoid feeling stressed out or deprived? Any healthy choice nurtures your body, and the degree to which you make those changes is up to you.
So, what’s your objective? Are you trying to stick with a specific diet on the road (like vegan, gluten-free or high-protein) or simply switch from supersized to small portions? Is the goal to cut back on fat or sugar, or do you want to take a little more time to sit down and eat regardless of where you are?
What exactly do you mean by “fast”?
This question can help you determine how much flexibility you have. Do you need to exit off the freeway and drive through, or can you venture a little further into town for a more nutritious grab-and-go meal?
There are lots of healthy build-your-own salad, noodle and grain bowl restaurants, but many are located in suburban or urban centers. You might not see signs for them on the interstate, but most have apps that allow you to find their locations and place your order in advance. Using these apps can keep you rolling and open up a world of possibilities.
10 Fast Food Restaurants With Healthy Options
Some of the restaurants below are traditional fast food joints for when you need sustenance right off the exit ramp. Others are newer chains that cater directly to health-conscious customers. All have at least 400 locations throughout the U.S. and menu items that cater to specific health concerns.
Panera Bread
Panera’s menu is full of options for a healthy meal. It lists nutritional information on the menu, and you can often find locations not far off freeway exits. You can order salads with a variety of lean proteins, fruits and vegetables, as well as “pick two” dishes from a menu of soups, salads and sandwiches. Just be mindful of dishes that are excessively cheesy, creamy or sugary, and choose whole-grain bread when possible. You can also select an apple as a side rather than chips or a baguette.
Chipotle
Chipotle allows customers to build their own meals. You can create salads or burrito bowls with lots of protein, fiber and not too much fat. Queso, sour cream and chips all add significant calories and fat, but you don’t have to deprive yourself. Smaller portions help, or you can skip the chips entirely.
Starbucks
Starbucks created several healthy options in recent years, including steel cut oatmeal, egg white wraps and egg bites, and it offers a variety of protein boxes that feature fresh fruit, hard-boiled eggs, whole-grain crackers and nut butter.
Sweetgreen
Sweetgreen may not pop up often on freeway signs, but with locations in 21 states, it’s widely available in certain areas. The chain offers warm bowls with wild rice or quinoa as a base, as well as salads on a bed of kale, romaine lettuce, arugula or spinach. Toppings include nuts, seeds, beans, a wide variety of vegetables and proteins, and a choice of 15 dressings or sauces. Build your own bowl or select one of the brand’s pre-made menu items.
CAVA
CAVA is another fast-casual restaurant with customizable hot bowls, salads and pita wraps. The menu leans Mediterranean with options like roasted eggplant, falafel, grilled meats, hummus and tahini dressing. The brand’s RightRice is made from a blend of lentils, chickpeas, green peas and rice. According to the company, RightRice contains double the protein, five times the fiber and 40% fewer net carbohydrates than a standard portion of white rice.
Noodles & Company
At Noodles & Company, you can order a noodle bowl with vegetables, a choice of sauce and proteins that include Impossible “chicken,” tofu, shrimp, grilled chicken, meatballs or beef. The chain also offers an option to substitute regular pasta with zucchini noodles, gluten-free shells or high-protein noodles called LEANguini. Soups and salads are available as well.
Wendy’s
Unlike many traditional fast food restaurants, Wendy’s has four mainstay salads on its menu—the cobb, apple pecan, parmesan caesar and taco salads—all of which can be ordered vegetarian. Just be aware of ingredients like cheese, tortilla chips and heavy dressings that can add extra fat and calories. Wendy’s also offers a grilled chicken wrap, baked potatoes and apple bites that can be ordered as a side.
Burger King
For vegetarians, Burger King carries Impossible burgers, but it’s important to note that there’s only a 40-calorie difference between a Whopper and an Impossible Whopper, and all burgers are grilled on the same broilers. Skipping the mayonnaise and cheese or ordering any burger on a lettuce wrap helps cut simple carbohydrates and saturated fat.
Smoothie King
Smoothies can be a good option when you’re low on time and in need of a boost. Smoothie King—and other shops like Robeks, Jamba Juice and Nekter—create blends with a variety of fruits, vegetables, dairy and plant-based milks, protein powders, fiber, probiotics and caffeine from sources like coffee and green tea.
However, smoothies can be less satiating than a meal of whole foods. Also be careful to check the calories on any smoothie you drink regularly. The large sizes can be surprisingly high in sugar, with over 800 calories per drink.
Panda Express
Panda Express offers “Wok Smart” menu items that are guaranteed to have at least 8 grams of protein and contain fewer than 300 calories. The chain also offers steamed brown rice, super greens and several tofu dishes, as well as grilled shrimp and chicken entrees. It also has kids’ meals that come with apple crisps and a bottle of water.
Heads up for gluten-free folks: Everything on the Panda Express menu contains gluten except the brown and white steamed rice.
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How to Place a Healthy Order on the Road
No matter where you are, a few basic principles can help you choose meals that can keep you healthy and feeling satisfied without weighing you down.
Load Up on Vegetables
Vegetables contain fiber, water and a host of valuable nutrients. They fill you up, help with digestion and nurture your body. You can add them to any meal, from salads and soups to burrito bowls and veggie stir fries. You can even pile them on sandwiches and pizzas.
Order Whole Grains
Whole-grain bread or grains like quinoa, brown rice, barley and farro can add valuable fiber, vitamins and minerals to your meals.
Choose Lean Proteins
Whenever possible, choose lean meats, such as turkey, grilled chicken or fish, or make your dish vegetarian with tofu, tempeh, veggie burger patties, nuts, seeds or legumes like black beans or chickpeas.
Get Sauces and Dressings on the Side
As a coach, I find it’s not fun or sustainable for most people to swear off sauces or dressings altogether, but ordering them on the side gives you a chance to decide for yourself how much to use.
Size Down
Portion sizes make a big difference in how many calories or how much sugar and saturated fat you consume. If you want to continue eating fried or sugary favorites, try ordering a size down.
For example, a large order of McDonald’s fries contains 480 calories and 23 grams of fat, but a small order only contains 230 calories and 11 grams of fat. Changing portion sizes can make a significant difference in the long run.
Don’t Forget the Drinks
Beverages are a sneaky source of hidden sugar, fat and calories for a lot of people. To reduce sugar from sodas, try ordering a smaller size, carrying a water bottle you love (some can keep ice water really cold) or switching to a sparkling water with a hint of flavor. Most gas stations carry lots of options now.
As for coffee and tea, if you want to cut back on additives, start small by using a little less sugar or cream in your morning brew, experimenting with non-dairy milk alternatives like soy, almond or oat, or trying sweeteners like stevia or honey. Just keep in mind that for many people, a soothing drink in the morning is fundamental to one’s sense of happiness and well-being. If you’re switching to healthy choices in other parts of your diet, you may be able to keep your morning ritual intact.
Whatever you choose, On The Road Again, keep it simple. Food should taste good and give you plenty of energy for your travels ahead.
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