When one thinks of fast food, visions of greasy burgers, crispy fried chicken, and salty fries may come to mind. However, in a society that is becoming more health-conscious, many popular fast-food chains are offering low-calorie options that are both tasty and nutritious. But with so many options, it can be overwhelming to know what to choose. The good news is that making healthier choices is possible, and this article will show you how. From McDonald’s to Subway to Taco Bell, we’ll explore the best low-calorie options at popular fast-food chains to help you make informed decisions about your next meal on the go.
The Benefits of Choosing Low-Calorie Fast-Food
When it comes to fast food, the first thing that comes to mind is often greasy burgers, fries, and sugary drinks. However, while these options may be tasty in the moment, they can have negative effects on health in the long run. That’s why considering low-calorie fast food options is a smart choice. By choosing foods that are lower in calories, but still tasty and satisfying, individuals can indulge in their favorite fast food chains without sabotaging their health goals. In this section, we’ll explore the benefits of opting for low-calorie fast food and provide tips for making healthier choices.
Why Fast Food Isn’t Off Limits
It’s easy to think that fast food is off limits when trying to eat healthy, but that’s not necessarily true. Fast food chains are starting to offer more nutritious options that can fit into a well-balanced diet. Additionally, fast food can be a convenient choice for people with busy schedules or limited access to other food options. However, it’s important to make wise choices when ordering from these establishments in order to avoid consuming excess calories, fat, and sugar.
One of the biggest problems with fast food is the prevalence of high-calorie options that are often loaded with unhealthy additives. However, many chains now offer low-calorie choices that can still be quite filling thanks to the high protein content of many fast food dishes. Making an effort to choose these options can help you stay on track with your diet without giving up your favorite fast food chains altogether.
Another reason fast food isn’t necessarily off limits is because it can be a much-needed break from cooking when you’re short on time. While it’s important to prioritize healthy home-cooked meals as much as possible, there are times when that’s simply not feasible. In those cases, opting for a lower-calorie option at a fast food establishment can be a smart choice. Just be sure to scan the menu carefully and choose a dish that fits into your daily calorie goals.
Why Opt for Low-Calorie Options?
When it comes to fast food, it’s easy to indulge in high-calorie meals and snacks that can quickly sabotage a healthy diet. However, opting for low-calorie options at popular fast-food chains can make a big difference in your overall calorie intake. Here are some reasons why you should consider choosing low-calorie options:
- Weight Management: Eating high-calorie fast food regularly can lead to weight gain, which can increase the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Choosing low-calorie options can help you manage your weight and reduce your risk of these diseases.
- Nutrition: Generally, fast food is high in calories, fat, and salt, and low in essential nutrients like vitamins and minerals. However, some low-calorie options can be a good source of protein, fiber, and other important nutrients, which can help you meet your daily nutritional needs.
- Satiety: Low-calorie options that are high in protein or fiber can help you feel full and satisfied, which can reduce the temptation to overeat or snack on unhealthy foods later in the day.
- Convenience: Sometimes, fast food is the only option for a quick meal when you’re on the go. Choosing low-calorie options can make it easier to stay on track with your healthy eating habits when you’re short on time.
Choosing low-calorie options at popular fast-food chains can help you maintain a healthy diet, manage your weight, and reduce your risk of chronic diseases. Remember to read the nutrition information and choose options that are low in calories, fat, and salt, and high in important nutrients like protein and fiber.
Tips for Making Healthier Choices
When it comes to eating fast food, it can be challenging to make healthier choices. However, there are some tips and tricks that you can follow to help you make better choices. Here are some options illustrated in the table below:
| Tip | Explanation |
| Look for grilled options | Many fast-food restaurants now offer grilled chicken sandwiches and burgers instead of fried options, which can be much lower in calories and fat. |
| Choose smaller portions | Many fast-food restaurants offer smaller portions or “value menu” items that are lower in calories. Opt for these options instead of super-sizing or getting the largest size available. |
| Skip the high-calorie sauces and toppings | Many fast-food items come with high-calorie sauces or toppings that can quickly add up the calorie count. Opt for items without these extras or ask for them on the side, so you can control the amount you use. |
| Choose water or diet drinks | Many fast-food drinks are high in calories and sugar. Opt for water or diet drinks instead. |
| Watch out for hidden calories | Some salads, for instance, can be high in calories if they are topped with high-fat dressings, fried chicken, or crispy noodles. Choose salads with grilled chicken or shrimp and vinaigrettes instead of creamy dressings to save on calories. |
By following these tips, you can make healthier choices while still indulging in some of your favorite fast-food items. Keep in mind that moderation is key, and it’s essential to maintain a well-balanced diet overall to stay healthy.
McDonald’s
As we all know, McDonald’s is one of the most popular fast-food chains in the world. But with so many high-calorie options on the menu, it can be difficult to make a healthier choice. However, there are actually several low-calorie options at McDonald’s that are just as delicious as their higher-calorie counterparts. Let’s take a closer look at some of the best low-calorie options at McDonald’s.
Low-Calorie Burger Options
When visiting McDonald’s, burgers are often the go-to option. However, many of their burgers can be high in calories and unhealthy fats. Luckily, there are some low-calorie burger options available for those looking to indulge in a burger without the added guilt.
Here are some low-calorie burger options at McDonald’s:
- The Hamburger is a simple and classic choice. With only 250 calories and 8 grams of fat, it is a great option for those looking to keep their calorie intake low.
- The Cheeseburger is another classic choice, but it does add some extra calories and fat. However, with only 300 calories and 12 grams of fat, it can still be a reasonable option for those wanting a cheeseburger fix.
- The McDouble is a slightly heartier option compared to the previous two, but it still remains relatively low in calories. At 390 calories and 19 grams of fat, it is a great option for those wanting a more substantial burger.
When ordering these low-calorie burger options, it’s important to note that adding toppings like bacon and sauces can significantly increase the calorie and fat content. Opt for adding veggies like lettuce and tomato for some added nutrition without the added calories.
Low-Calorie Chicken Options
McDonald’s offers several low-calorie chicken options for those looking for healthier choices. Here are a few options to consider:
- Grilled Chicken Sandwich – This sandwich contains only 380 calories, making it a great option for those watching their calorie intake. It is made with a juicy grilled chicken breast, lettuce, tomato and mayo, all served on a toasted bun.
- Chicken McNuggets (4-piece) – If you’re craving chicken nuggets, opt for the 4-piece instead of the larger sizes. A 4-piece serving contains only 170 calories, compared to the 10-piece which has 440 calories.
- Southwest Salad with Grilled Chicken – This salad is a great option for a light and nutritious meal. It features lettuce, black beans, corn, tomatoes, and grilled chicken, all topped with a zesty southwest dressing. The whole salad contains only 350 calories.
These options are not only lower in calories, but they also provide a good source of protein. When looking for healthy fast-food options, it’s important to pay attention not only to the calorie count but also to the nutritional value of the meal. Choosing lean protein sources like grilled chicken can help you stay full and satisfied while consuming fewer calories.
Low-Calorie Sides and Snacks
For those looking for a lighter snack or side option, there are plenty of low-calorie choices at popular fast-food chains. These options are a great way to add some variety to your meal while still watching your calorie intake.
McDonald’s: Some great low-calorie side options at McDonald’s include the apple slices with caramel dip, a small order of fries, or a side salad with low-fat balsamic vinaigrette dressing.
Subway: When it comes to sides and snacks, Subway offers baked chips and apple slices. For an even healthier option, go for a side salad with low-fat dressing or a bowl of chicken noodle soup.
Taco Bell: For a low-calorie side or snack at Taco Bell, try the black beans and rice or the pico de gallo. You can also opt for a side of guacamole or a small order of chips and salsa.
To keep your calorie count in check, be mindful of portion sizes and avoid adding extra toppings or sauces to your sides and snacks. And remember, these options can still add up in calories, so it’s important to track your intake and make choices that fit within your overall daily calorie goals.
Low-Calorie Drinks
When it comes to low-calorie drinks, it’s important to steer clear of sugary sodas and instead opt for healthier alternatives. Here are some low-calorie drink options to consider at popular fast-food chains:
- McDonald’s: For a refreshing drink option, try a bottle of water or unsweetened iced tea. If you’re in the mood for a coffee drink, opt for a small black coffee or a skinny latte made with skim milk.
- Subway: Subway offers a variety of low-calorie drink options including bottled water, unsweetened iced tea, and diet soda. If you want something with a little more flavor, try their lemonade made with Splenda.
- Taco Bell: For a thirst-quenching drink, try Taco Bell’s unsweetened iced tea or diet soda. They also offer a variety of low-calorie frozen drinks such as their Mountain Dew Baja Blast Freeze made with diet soda and their Strawberry Skittles Freeze made with only 120 calories.
Remember, the drinks you choose can also have a big impact on your overall calorie intake. Stay mindful of your choices and opt for low-calorie options whenever possible to help maintain a healthy diet.
Subway
As we continue our exploration of the best low-calorie options at popular fast-food chains, we arrive at a sandwich giant that prides itself on offering healthy eating choices. Subway, with its emphasis on fresh ingredients, provides a plethora of menu items that are not only delicious but also low in calories. Whether you’re in the mood for a sandwich, salad, or some sides and snacks, there are plenty of options at Subway that won’t put a dent in your daily calorie budget. Let’s take a closer look at what this fast-food chain has to offer for health-conscious customers.
Low-Calorie Sandwich Options
When it comes to low-calorie options at Subway, there are several sandwich choices that will help you stay on track with your diet goals. Here are some of the best low-calorie sandwich options:
| Sandwich | Calories | Protein |
|---|---|---|
| 6″ Black Forest Ham | 290 | 18g |
| 6″ Oven Roasted Chicken | 320 | 23g |
| 6″ Turkey Breast | 280 | 18g |
| 6″ Veggie Delite | 230 | 9g |
The 6″ Black Forest Ham sandwich is a great choice if you are looking for a low-calorie option that is still high in protein. With only 290 calories and 18g of protein, this sandwich will leave you feeling satisfied without ruining your diet. The Oven Roasted Chicken sandwich is another great choice, with only 320 calories and 23g of protein.
If you prefer a turkey sandwich, Subway’s 6″ Turkey Breast sandwich is a good option. This sandwich has only 280 calories and 18g of protein. For those looking for a vegetarian option, the 6″ Veggie Delite sandwich is a great choice at only 230 calories and 9g of protein.
No matter which low-calorie sandwich option you choose at Subway, be sure to customize it by selecting whole grain bread and plenty of vegetables to make it even healthier.
Low-Calorie Salad Options
Subway has several delicious and healthy salad options that you can indulge in. Below are some of the noteworthy low-calorie salad options that one can try:
- Rotisserie-Style Chicken Salad: This salad is an excellent option to satisfy your hunger pangs. It comes with Rotisserie chicken, lettuce, spinach, tomatoes, cucumbers, onions, and green peppers. You can add your preferred dressing to the salad, and it will still make a nutritious meal with only 200 calories.
- Black Forest Ham Salad: For those who love ham, this salad is a treat for them. The salad comes with ham, lettuce, baby spinach, tomatoes, cucumbers, onions, and green peppers. The best part is that it is low on calories and will only contribute 110 calories to your daily intake.
- Veggie Delite Salad: The name says it all. The salad comprises a combination of fresh veggies like lettuce, spinach, tomatoes, cucumbers, onions, and green peppers. One can add olives, pickles, and jalapenos to the salad. The salad is a vegetarian’s delight and contributes only 50 calories to your daily calorie intake.
- Classic Tuna Salad: If one is craving for seafood, the classic tuna salad is perfect for them. The salad comes with tuna, lettuce, baby spinach, tomatoes, cucumbers, onions, and green peppers. The salad is rich in omega-3 fatty acids and adds only 140 calories to your daily intake.
- Oven Roasted Chicken Salad: The oven-roasted chicken salad is a healthy and filling option for a light meal. The salad comes with oven-roasted chicken, lettuce, baby spinach, tomatoes, cucumbers, onions, and green peppers. With only 180 calories, this salad is perfect for when you’re craving chicken!
These low-calorie salad options are perfect for someone who is health-conscious but still wants to enjoy a delicious meal. Pairing these salads with low-calorie sides and drinks can make for a complete and wholesome meal at Subway.
Low-Calorie Sides and Snacks
When it comes to quick and low-calorie snacks, fast-food chains offer several options to choose from. Here are some of the best low-calorie sides and snacks available at popular fast-food chains:
- McDonald’s: You can opt for a side salad with a low-fat balsamic vinaigrette dressing, which has only 60 calories. Another great option is sliced apples, which have just 15 calories.
- Subway: The restaurant has a variety of sides and snacks available, such as apple slices and raisins, both of which are less than 100 calories. If you’re craving some crunch, opt for Baked Lays potato chips, which have only 130 calories per serving.
- Taco Bell: If you’re looking for a salty snack, go for seasoned rice or black beans from the sides menu. Each has around 100 calories per serving. You can also try the Pintos N Cheese, which is a great source of protein and has only 170 calories.
Keep in mind that these options are low in calories, but may not be the most filling. It’s important to pair them with a more substantial meal or snack to keep you satisfied for longer periods. As always, make sure to watch portion sizes and avoid overindulging on high-calorie treats.
Low-Calorie Drinks
When it comes to choosing low-calorie drinks at popular fast-food chains, there are a variety of options available. Here are some of the top picks to satisfy your thirst without packing on the calories:
| Fast-Food chain | Drink Options | Calories (per serving) |
|---|---|---|
| McDonald’s | Diet Coke | 0 |
| Dasani Water | 0 | |
| Black Coffee | 0 | |
| Subway | Fruit Punch G2 Gatorade | 30 |
| Simply Lemonade | 35 | |
| Diet Coke | 0 | |
| Taco Bell | Baja Blast Zero Sugar | 0 |
| Diet Pepsi | 0 | |
| Mountain Dew Zero Sugar | 0 |
At McDonald’s, opt for diet coke or black coffee, both of which have zero calories. For those who prefer something different than water, Dasani Water is another zero-calorie option.
Subway offers a variety of low-calorie drink options, including Fruit Punch G2 Gatorade which has just 30 calories per serving, and Simply Lemonade with 35 calories per serving. Diet Coke is also available for those looking for a zero-calorie option.
Taco Bell also has a few zero-calorie options including Baja Blast Zero Sugar, Diet Pepsi, and Mountain Dew Zero Sugar. These drinks are perfect for those who are trying to stay on track with their low-calorie diet while still enjoying a refreshing beverage.
Taco Bell
As we continue our search for low-calorie options at popular fast-food chains, we arrive at a Mexican-inspired restaurant that may leave some feeling stumped on what to order. However, fear not, as Taco Bell does offer some healthier choices that won’t break the calorie bank. Let’s take a closer look at what this fast-food chain has to offer in terms of lower-calorie options for tacos, burritos, sides, and drinks.
Low-Calorie Taco Options
When it comes to low-calorie options at Taco Bell, there are a few options available for taco lovers. While tacos can be high in calories, there are ways to make them more diet-friendly. Here are some of the best low-calorie taco options at Taco Bell:
| Taco | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Soft Taco | 180 | 9 | 8 | 20 |
| Crunchy Taco | 170 | 8 | 9 | 13 |
| Spicy Tostada | 230 | 6 | 9 | 30 |
| Black Beans and Rice Power Bowl | 430 | 15 | 16 | 58 |
The Soft Taco and Crunchy Taco are classic choices for those looking for low-calorie options. The Soft Taco contains 180 calories and the Crunchy Taco has 170 calories, both of which are under 200 calories. The Spicy Tostada is also a great option with 230 calories, and it has a bit more protein than the tacos at 6 grams.
If you’re looking for something more filling, the Black Beans and Rice Power Bowl is a good choice with 430 calories. While it may have more calories than a taco, it’s still a reasonable option for a meal and also has a substantial amount of protein.
There are some great low-calorie options at Taco Bell for taco lovers. By choosing the right options, you can still satisfy your craving for tacos without blowing your calorie intake for the day.
Low-Calorie Burrito and Bowl Options
For those looking to satisfy their Mexican food cravings without the guilt, Taco Bell offers several low-calorie options when it comes to burritos and bowls. Here are a few to consider:
- Power Menu Bowl – This bowl is packed with protein, thanks to its grilled chicken, black beans, and rice. It also comes with pico de gallo and guacamole, adding some flavor to the dish. At only 420 calories, this is a great option for those looking to keep their calorie intake in check.
- Fresco Chicken Burrito Supreme – This burrito is a great choice for those looking to cut down on calories and fat. It’s made with grilled chicken, lettuce, pico de gallo, and a flavorful salsa. With only 350 calories, it’s a filling and satisfying option.
- Black Bean Burrito – For the vegetarians out there, the black bean burrito is a tasty option that won’t break the calorie bank. Made with black beans, rice, and a variety of flavorful toppings, it comes in at only 370 calories.
- Beefy 5-Layer Burrito (Fresco Style) – The beefy 5-layer burrito is a fan favorite, and ordering it “fresco style” (which means replacing the cheese and sour cream with pico de gallo) can help cut down on calories and fat. This version of the burrito comes in at 420 calories.
When ordering a burrito or bowl at Taco Bell, it’s important to keep portion sizes in mind. The Power Menu Bowl and Black Bean Burrito are both reasonable portion sizes, while the Beefy 5-Layer Burrito and Chicken Burrito Supreme can be higher in calories and fat. Adding sides such as black beans or a side of guacamole can also bump up the calorie count, so it’s important to choose wisely.
Low-Calorie Sides and Snacks
When it comes to low-calorie sides and snacks at fast-food chains, there are a few options that can satisfy your cravings without sabotaging your diet. Here are some choices to consider:
- Fruit cups: Many fast-food chains offer fresh fruit cups as a side or snack option. These cups are usually filled with a variety of fresh fruits, such as apples, grapes, and pineapple, and are a great way to get in some extra vitamins and fiber.
- Side salads: If you’re looking for a lighter option to pair with your main meal, consider ordering a side salad. Look for options with lots of colorful vegetables, such as cherry tomatoes, carrots, and cucumbers, and ask for dressing on the side to control the calorie count.
- Baked potatoes: Some fast-food chains offer baked potatoes as a side dish, which can be a healthier alternative to fries. Just be sure to skip the butter and sour cream to keep the calories in check.
- Greek yogurt parfaits: For a sweet treat that won’t break the calorie bank, consider ordering a Greek yogurt parfait. These usually contain layers of yogurt, granola, and fresh fruit, and can be a delicious way to satisfy your sweet tooth.
- Grilled chicken wraps: If you’re looking for a more filling snack, opt for a grilled chicken wrap. These wraps usually contain grilled chicken, lettuce, and a light dressing, and can be a good source of protein to keep you feeling full.
When choosing low-calorie sides and snacks, remember to always read the nutrition information to make informed choices. And don’t be afraid to customize your order to make it even healthier, such as asking for dressing on the side or skipping the cheese.
Low-Calorie Drinks
When it comes to low-calorie drinks at fast-food chains, it’s important to choose wisely. Many popular drinks are loaded with sugar and calories, which can quickly add up. However, there are some options available that can help satisfy your thirst without wrecking your diet. Let’s take a look at some of the best low-calorie drinks at popular fast-food chains:
| Chain | Drink | Calories |
|---|---|---|
| McDonald’s | Diet Coke | 0 |
| Subway | Water | 0 |
| Diet Pepsi | 0 | |
| Taco Bell | Blackberry Freeze | 160 |
| Diet Pepsi | 0 |
At McDonald’s, the Diet Coke is a classic low-calorie option, with zero calories. Subway offers a variety of low-calorie drinks, including water and Diet Pepsi, both of which have zero calories. Taco Bell’s Diet Pepsi is also a good low-calorie option, with zero calories. If you’re looking for something a bit more flavorful, try the Blackberry Freeze, which has 160 calories but is still lower in calories than many other drinks available at fast-food chains.
Remember, when choosing low-calorie drinks, it’s important to be mindful of your overall calorie intake, as well as your sugar and sodium intake. Stick to water or unsweetened drinks whenever possible, and limit your consumption of sugary beverages. By making smart choices when it comes to drinks at fast-food chains, you can help keep your calorie intake in check and stay on track with your diet goals.
Conclusion
In summary, choosing low-calorie options at popular fast-food chains can be a simple yet effective way to maintain a healthy diet while still enjoying the convenience of eating out. It’s important to remember that fast food is not off-limits and can be enjoyed in moderation, as long as healthier options are chosen. By opting for low-calorie options, you can enjoy your favorite fast-food meals without consuming excessive amounts of calories, sodium, and unhealthy fats.
The benefits of choosing low-calorie options extend beyond just weight management. Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can reduce the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.
Of course, making healthier fast-food choices can be challenging, especially when tempting options are readily available. However, by following some simple tips, such as choosing grilled or baked options, skipping creamy sauces and dressings, and opting for water or unsweetened tea instead of sugary drinks, making healthier choices can become second nature.
In conclusion, while fast food may not always be synonymous with healthy eating, with a bit of knowledge and effort, you can make it work for you. Whether you’re in a hurry or simply craving a burger or burrito, low-calorie options are available at many popular fast-food chains. So go ahead and indulge, guilt-free!
Frequently Asked Questions
What is the importance of choosing low-calorie fast-food options?
Choosing low-calorie fast-food options can help you maintain a healthy weight, reduce your risk of chronic diseases and promote a balanced and nutritious diet.
Can you still enjoy fast-food while trying to lose weight?
Yes, you can still enjoy fast-food while trying to lose weight. The key is to choose low-calorie and nutrient-dense options and watch your portion sizes.
What are some tips for making healthier fast-food choices?
Some tips for making healthier fast-food choices include checking the nutrition information before ordering, choosing grilled or baked options instead of fried, opting for smaller portion sizes, and avoiding sugary drinks and high-calorie sauces.
What are some low-calorie options at McDonald’s?
Some low-calorie options at McDonald’s include the Artisan Grilled Chicken Sandwich, Egg McMuffin, and side salad with low-fat dressing.
What are some low-calorie options at Subway?
Some low-calorie options at Subway include the Veggie Delight sandwich, Turkey Breast sandwich, and Veggie Delight salad with no dressing.
What are some low-calorie options at Taco Bell?
Some low-calorie options at Taco Bell include the Fresco Grilled Steak Soft Taco, Black Bean Crunchwrap Supreme, and side of black beans.
Are there any low-calorie drink options at fast-food chains?
Yes, some low-calorie drink options at fast-food chains include unsweetened iced tea, water, and diet soda.
Can you customize your fast-food order to make it healthier?
Yes, you can customize your fast-food order to make it healthier by requesting no mayo or cheese, asking for grilled instead of fried, and adding extra vegetables or a side salad.
Is it necessary to completely avoid fast-food when following a healthy diet?
No, it is not necessary to completely avoid fast-food when following a healthy diet. However, it is important to be mindful of your choices and to balance fast-food with a variety of nutritious whole foods.
Why is it important to be aware of the calorie content of fast-food?
It is important to be aware of the calorie content of fast-food because excess calorie intake can lead to weight gain and an increased risk of chronic diseases such as diabetes and heart disease.
