20 Substitutions You Can Ask For To Make Fast Food Healthier
Guilt-Free And Still So Good
Fast food doesn’t need to be a guilty pleasure. We all love the convenience, but it’s possible to make it a little bit better for you. If you’re looking for ways to enjoy your favorites while making them healthier, let’s look at some easy swaps you can try next time.
1. Swap Fries For Salad
Fries are a fast food staple, but they come with a hefty dose of fat and carbs. By swapping fries for a side salad, you not only cut down on unnecessary calories but also boost your meal with vitamins and antioxidants.
2. Choose Grilled Over Fried
Fried foods are often delicious, but the extra grease can add unwanted fat and calories to your meal. Grilled options provide a leaner source of protein without sacrificing flavor. If given the option, always choose grilled over fried if you want to keep your meal as lean as possible—as well as avoid the high-processed oils used in fryers.
3. A Lettuce Wrap
When you ask for a lettuce wrap instead of a traditional bun, you’re making a huge difference in your meal’s calorie count. Lettuce wraps are lower in carbs and calories while adding a refreshing crunch. Lettuce is also full of nutrients like vitamin K and antioxidants, making it a great alternative.
4. Whole Grain Bread
Whole-grain bread is packed with B vitamins and other essential nutrients that white bread lacks. Many fast food chains now offer whole grain or whole wheat options for their sandwiches and burgers. Whole grains stabilize blood sugar levels and keep you feeling fuller for longer.
5. Sauce On The Side
Sauces are often one of the biggest culprits in turning a healthy meal into a calorie bomb. Many condiments, such as mayonnaise, ranch, or creamy dressings, are packed with added sugars and fats. By asking for sauces on the side, you have control over how much you use.
6. Fruit
Many fast-food restaurants now offer fruit cups as a side option. Fruits like apples or pineapples not only satisfy your sweet tooth but also pack in essential vitamins and minerals. You can now add natural sweetness and antioxidants to your meal.
7. Swap Soda For Water
Soda contains high amounts of sugar and empty calories, which can quickly lead to an unhealthy intake. On the flip side, water keeps you hydrated, supports digestion, and makes you feel fuller longer. If you're craving something with more flavor, try infusing your water with lemon or cucumber for a refreshing and healthy twist.
8. Smaller Portion
Portion sizes at fast food restaurants are often larger than what your body needs. The “supersize” culture has led to eating portions that go well beyond the recommended serving size. By requesting a smaller portion, you can enjoy the flavors without overeating.
9. Low-Calorie Dressings
The creamy dressings that come with salads or sandwiches are often packed with extra calories and unhealthy fats. Low-calorie dressings, like balsamic vinaigrette or oil and vinegar, can significantly reduce your meal's calorie count. These lighter dressings still offer plenty of flavor without the heavy calories.
10. Lean Protein
Options like grilled chicken or even plant-based alternatives like tofu can drastically cut down on the fat content of your meal. Lean proteins are full of nutrients that help build muscle and provide long-lasting energy. They also tend to be lower in calories compared to fattier cuts of meat like bacon or beef.
11. No Cheese
Cheese is undeniably delicious, but it’s often high in saturated fats and calories. While it adds flavor and texture to your meal, it’s easy to skip it without losing much. Fast food restaurants are used to custom requests, so asking for no cheese is an easy way to cut out extra calories.
Katrin Morenz from Aachen, Deutschland on Wikimedia
12. Baked Chips
Baked chips contain significantly less fat, and they still deliver that satisfying crunch. Many fast food places now offer this healthier alternative, which provides the same salty satisfaction without the excess oil and calories found in traditional fried chips. This simple swap helps you cut down on unnecessary fats while still enjoying a classic side item.
13. Skip The Bacon
Bacon might be a popular addition to fast food meals, but it’s loaded with saturated fats and sodium. Skipping the bacon can cut out a large portion of unhealthy fats and unnecessary calories from your meal. Skipping bacon is a great choice if you’re watching your sodium intake.
Wright Brand Bacon on Unsplash
14. Veggie Patties
If you're looking to reduce your meat intake or follow a plant-based diet, veggie patties are an excellent alternative. They offer plenty of flavor and texture without the added fat and cholesterol found in traditional beef patties. Many fast food chains now offer veggie options, such as black bean or quinoa patties.
Quick & Easy Veggie Burger Patties by fooodlove
15. Unsweetened Tea
Sodas aren’t the only sugary drinks to avoid; many iced teas are sweetened with excessive amounts of sugar. Choosing unsweetened tea is an easy way to cut out unnecessary sugar and calories from your drink order. Tea offers a range of antioxidants that benefit your overall health.
16. Skim Milk
Skim milk cuts calories while still providing calcium and protein, but it lacks the creamy texture of whole milk due to its lower fat content. Some people might not mind the difference, while others could find it less satisfying. Still, it’s a good option for those looking to reduce calories, especially in beverages.
17. No Mayonnaise
Mayonnaise is a common condiment in fast food, but it’s also packed with unhealthy fats and calories. If you love the texture but want to make your meal healthier, consider swapping mayonnaise for mustard or a light vinaigrette. These alternatives still bring flavor without the added fat.
18. Side Of Veggies
It’s all too easy to opt for fries or chips, but choosing a side of veggies is a much healthier option. Many fast food chains now offer steamed or roasted vegetable sides to provide a dose of vitamins and fiber. Vegetables like broccoli or mixed greens add nutritional value without piling on unnecessary calories.
19. Veggie Wrap
A veggie wrap often includes fresh vegetables and lean proteins like hummus or grilled chicken, but its calorie content varies based on ingredients. The type of tortilla, dressings, and added fats can significantly impact nutrition. Depending on preparation, a veggie wrap can have 265 to 290 calories and 7 to 13 grams of fat per serving.
Kritsana (Kid) Takhai on Pexels
20. Grilled Chicken Sandwich
A grilled chicken sandwich is a perfect alternative to a fried chicken sandwich or burger. The grilled chicken is a healthy protein option, free from the extra fats that frying creates. Many fast food chains offer a grilled chicken sandwich as part of their healthier options menu, and it’s often served with fresh vegetables.
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