Need to eat on the run? This often means grabbing "junk" or fast food. It may be full of fat, salt, and added sugars. But being in a rush doesn't mean that you can't eat healthy.
Fast food made healthy
Try these ways to get good nutrition, fast.
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Plan out your snacks and meals ahead of time.
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Go to a grocery or convenience market instead of a fast-food restaurant. Look for choices like salads, sandwiches, yogurt, and fresh fruit and vegetables.
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Buy precut, prepackaged fresh or frozen fruits and vegetables. You can use them for a snack, salad, smoothie, or stir-fry.
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Microwave a frozen dinner that has less than 15 grams (g) of fat and less than 800 milligrams (mg) of sodium. Complete the meal with a whole-grain roll, vegetables, or fresh fruit.
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If you must have fast food, consider your choices. Go for veggie burgers, broiled and skinless chicken breast sandwiches, or dinner salads with low-fat dressing. Stay away from large (super-sized) portions.
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Blot the extra oil from food with a napkin before you eat it.
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Instead of french fries, choose a baked potato with salsa or a side salad.
Tip
Fast-food restaurants often have online or printed nutrition information available. Ask for this information and look up your favorite items before you order.
Online Medical Reviewer: Brittany Poulson MDA RDN CD CDE
Online Medical Reviewer: Diane Horowitz MD
Online Medical Reviewer: Heather M Trevino BSN RNC
Date Last Reviewed: 04/01/2025
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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