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Top 5 Tips For Selecting Healthier Fast-Food Options

Make these easy swaps to make your next fast-food order better for your body.
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Fast food is popular because it’s quick, easy, and delicious. But it sometimes comes with unfortunate impacts on health due to it being full of fats, sugars, extra calories, and more. But it’s possible to make healthier choices when enjoying fast food—check out 25 Healthy Fast Food Orders, According to a Nutritionist. No matter where you choose to dine, here are a few ways to make your order a little healthier, according to Gabrielle Fundaro, Ph.D., who has worked as a nutrition coach for several years. She recently sat down with Barbend and offered some suggestions for healthier swaps.

1. Swap out mayonnaise for ketchup and mustard on burgers

Mayonnaise and burger sauces are often loaded with oil, which bumps up the fat content and overall calories of the meal. Asking for vinegar-based condiments such as mustard and ketchup in your burger helps to reduce the overall calories.

2. Choose grilled over fried chicken

Opting for grilled rather than fried chicken in your burgers, wraps, and nuggets is an easy way to reduce trans-fat and the overall total fat in your meal. Plus, it’s much easier on your digestive system.

3. Top your pizza with lots of vegetables

Pizza is notoriously calorific, so next time ask for a thin crust and add lots of veggies as toppings. Vegetables not only increase the volume of the meal, but they are also packed with fiber to help keep you fuller for longer and are mostly made of water which helps keep calories low.

4. Swap to higher protein sandwiches

Making simple swaps such as asking for whole-grain bread and lean meats like chicken breast or turkey in your sandwich helps to significantly bump up the protein content of the meal. Increasing your protein intake can increase satiety (fullness) and make you less likely to order further fast-food treats.

5. Opt for vinaigrette-based salad dressings.

Salads are often laden with fat-based creamy dressings, such as Caesar or ranch. Since fats are more than twice as calorie dense per gram as carbs or protein, opting for a vinaigrette reduces the amount of oil going into your salad, and cuts back on unnecessary calories without sacrificing too much flavor.

About The Author

Julie is the co-founder of Well Defined and a longtime influencer and advocate in the wellness world. Along with her work at Well Defined, she is an executive recruiter and marketing specialist for Hutchinson Consulting. She is also a consultant and content strategist for numerous wellness brands. She is the former editor-in-chief and publisher of American Spa and was named a 2019 Folio Top Woman in Media in the Industry Trailblazers category and a 2018 winner of ISPA’s Innovate Award. She is also a seasoned journalist, specializing in spa, travel, health, fitness, wellness, sustainability, and beauty. She has been published in Departures,, E! Online,, Insider’s Guide to Spas, Luxury Travel Advisor, Marin Magazine, Ocean Home, Smart Meetings, Spa Asia, and Travel Agent.