• When choosing healthy fast food, avoid sodas, sugary condiments, and fried foods.
• Opt for whole foods, like salads, whole grains, and proteins such as a grilled chicken sandwich.
• If you're on the road often, pack some healthy snacks like nuts and roasted edamame in your car.
• Visit Insider's Health Reference library for more advice.

If you're on the go and need to grab a quick bite, you may be able to find some fast-food options that won't completely derail your intentions to eat healthy.

Many fast-food restaurants are required to disclose nutritional information such as calorie counts, which can help you make a more informed and mindful choice when you order, says Eleana Kaidanian, RD, a nutritionist with her own practice.

However, Kaidanian says even lower-calorie meals at fast-food restaurants are not necessarily very healthy, as many of the foods are made with low-quality, nutritionally-poor ingredients and are loaded with sodium, sugar, and saturated fats.

So, when you're scanning a fast-food menu, Kaidanian says to look for foods that are as minimally processed as possible. She says a healthy, balanced meal is one that nourishes the body and provides:

• Macronutrients: Carbohydrates, proteins, and fats are nutrients that your body requires in larger quantities because they give you energy in the form of calories. All calories are not equal however; for instance, 100 calories worth of whole wheat bread offers more fiber and nutrition than 100 calories of white bread.
• Micronutrients: Vitamins (like vitamin C) and minerals (like iron) are nutrients your body requires in small quantities; they are essential to helping your body function normally.

Here are 12 fast-food options you can try if you need to grab a quick meal.

1. Starbucks's oatmeal

• Cost: $2.75
• Calories: 160
• Protein: 5 grams
• Fiber: 4 grams

Starbucks's classic oatmeal is a good option as it is minimally processed - it's basically oats, water, and salt, says Kaidanian. Starbucks gives you the option to add dried fruit and nuts to it, which can help bump up the nutrition content. Brown sugar is also optional, but best avoided, says Kaidanian.

2. Starbucks's egg bites

• Cost: $3.99
• Calories: 230 (115 calories per bite)
• Protein: 15 grams
• Fiber: 2 grams

Starbucks's egg and veggie bites can make for a healthy breakfast; while homemade versions made without processed cheese are healthier, fast-food versions can do in a pinch. Eggs offer protein, says Kaidanian, whereas kale and mushrooms provide some fiber. Both protein and fiber help keep you full for longer.

3. Chick-fil-A's grilled chicken sandwich

• Cost: $5.15
• Calories: 320
• Protein: 28 grams
• Fiber: 4 grams

Chick-fil-A has a few burger options with grilled chicken instead of a fried chicken patty, of which the grilled chicken sandwich, served on a multigrain bun, is the healthiest. Fried patties have more saturated fat and calories than grilled options and can raise your cholesterol levels and put you at risk for heart disease, according to the Cleveland Clinic.

You can pair the burger with Chick-fil-A's kale salad, to add some fiber and nutrients to your meal.

4. Chick-fil-A's grilled nuggets

• Cost: $3.48
• Calories: 100
• Protein: 25 grams
• Fiber: 0 grams

Chick-fil-A's grilled nuggets are a healthier alternative to your standard fried nuggets. Six pieces of grilled nuggets have 100 calories and two grams of fat, whereas six pieces of fried nuggets have 190 calories and nine grams of fat.

5. Chipotle's Whole30 Lifestyle bowl

• Cost: $9.85
• Calories: 500
• Protein: 38 grams
• Fiber: 10 grams

Chipotle's Whole30 bowl is made with cauliflower rice and has chicken, veggies, salsa, and guacamole. The bowl doesn't include cheese or sour cream, which add calories and saturated fat to your meal.

6. Chipotle's Vegetarian Lifestyle bowl

• Cost: $8.95
• Calories: 460
• Protein: 15 grams
• Fiber: 20 grams

Chipotle's vegetarian bowl has lots of greens and veggies, which help bump up its fiber content, whereas the beans give it plenty of protein. The bowl also has guacamole included, so you don't have to shell out extra for it.

7. Subway's turkey breast sandwich

• Cost: $9.49
• Calories: 250
• Protein: 20 grams
• Fiber: 5 grams

Subway has a lot of options but among their healthiest is a sandwich made with turkey breast, which is a lean cut of meat, so it contains less saturated fat than say ham or roast beef. Stick to a six-inch sub, opt for whole wheat bread, add plenty of fresh veggies, and go light on the sauces to keep it as healthy as possible.

8. McDonald's hamburger

• Cost: $2.49
• Calories: 250
• Protein: 12 grams
• Fiber: 1 gram

If you are going to indulge and eat a hamburger, opt for the classic, no-frills hamburger (without cheese) at McDonald's as it has less than half the calories, fat, cholesterol, and sodium than many of the other burger options on the menu. Skip the fries and pair your burger with McDonald's apple slices instead.

9. Wendy's southwest avocado salad

• Cost: $6.69
• Calories: 420
• Protein: 39 grams
• Fiber: 6 grams

Made with lettuce, tomatoes, avocado, cheese, and chicken, this salad can make a meal by itself. Skip the dressing that accompanies it, as that can add 140 calories, plus a lot of sugar and sodium to your meal. Instead, enjoy your salad with the creamy avocado that accompanies it. The salad is pretty big, so if you're not super hungry you can opt for a half-portion.

10. Wendy's Jr. hamburger

• Cost: $1.49
• Calories: 250
• Protein: 13 grams
• Fiber: 1 gram

Another hamburger option is Wendy's junior hamburger, which has less than a fifth of the calories as some of the other hamburger options on the menu. It is also significantly lower in saturated fat, trans fat, cholesterol, and sodium. Pair the burger with a plain baked potato to add nutrients like potassium, calcium, iron, and fiber to your meal.

11. Taco Bell's bean burrito

• Cost: $1.29
• Calories: 350
• Protein: 13 grams
• Fiber: 9 grams

You can order the bean burrito on Taco Bell's "Fresco Style" menu, which eliminates dairy products like shredded cheese, nacho cheese sauce, sour cream, and sauces with mayonnaise. This is a vegan-friendly option that helps you cut down on calories and fat.

12. Taco Bell's Veggie Power Menu bowl

• Cost: $5.59
• Calories: 430
• Protein: 12 grams
• Fiber: 10 grams

The veggie bowl at Taco Bell has black beans, refried beans, and veggies like lettuce and tomatoes. You can also opt to get this "Fresco Style," to eliminate calorie-laden, highly-processed cheeses and sauces. For that creamy sensation, get guacamole on your bowl instead.

How can I eat healthy when eating fast-food?

These are some tips that can help you make healthier choices at fast-food restaurants:

• Opt for whole, natural foods: Kaidanian recommends avoiding processed foods as they provide very little nutrition and often have excessive sodium, sugar, calories, fat, and artificial additives. They are also linked to an increased risk of health problems, like cancer.
• Pick fiber and protein over fats: Many fast-food restaurants publish menus with detailed nutrition info, either in the store or online, says Kaidanian. Look for foods that have fiber and protein and skip foods that are rich in saturated fats. Kaidanian says choices at a fast-food restaurant are usually driven by hunger, cravings, and impulse; however, taking the time to check the nutrition information or being prepared in advance can definitely help you make healthier choices.
• Look for lower-calorie options: An average fast-food meal is around 836 calories, which is more than half the calories some people need in a day. Your body stores excess calories as fat, for future use. Look for lower-calorie options or practice portion control to avoid excess calories and unnecessary weight gain.
• Avoid sides and condiments: Sides, condiments, and toppings, including salad dressings, can have more calories than the main entree and offer little to no nutrition, says Kaidanian. She recommends skipping them or getting condiments on the side, so that you can limit how much you eat.
• Drink water or seltzer: Drinks like sodas and milkshakes are loaded with sugar and calories. Even diet sodas aren't exactly healthy; they contain artificial sweeteners and chemicals that can be bad for your gut microbiome and your teeth. Kaidanian recommends sticking to water, or opting for plain seltzer if you want a little fizz.

Insider's takeaway

Fast-food chains have started introducing menu items to cater to people who want to eat healthy. If you're on the go and need to get a quick bite at a fast-food restaurant, look for low-calorie options that provide fiber, protein, and nutrition, and avoid processed foods rich in saturated fat and sugar.

It may also be a good idea to start keeping some healthy snacks with you, to munch on while you're out and about. Kaidanian says nuts, seeds, freeze-dried fruit, roasted chickpeas, and roasted edamame make for healthy, nonperishable snacks that hold up well during travel or commutes.

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