Happy Summer everybody! It has been awhile since I’ve gotten to post, but things have been a little crazy in Lueckemeyer land. Working with lots of awesome clients, having fun teaching classes, and attended the Today’s Dietitian 2018 Spring Symposium in Austin, where I learned a lot! So many plans for Food 4 Success, LLC to bring MORE credible nutrition advice to answer your burning nutrition questions.
So one thing I know about this summer, is that it is hot. And if you are like me, you want to embrace the beach, the pool, go on vacation, and relax a bit. If you have kids, you can forget that last part. But still, you are probably traveling, and maybe going off your normal routine. This probably means you have to eat on the road, or grab something quick. And that’s OK sometimes. Heck, my family hits up Whataburger often when we travel, and we enjoy it as a treat without the guilt. (For those of you poor, deprived souls that do not live in Texas, Whataburger is pretty much the king of all burger land.)
Getting to the point…I have made a list of Fast Food Best Bets to help you out this summer. But, please hear me. These are not by any means examples of sterling nutrition. Many of these choices still have higher levels of sodium and fat than most healthful home cooked meals, because well, that is just the way most fast food chain food is. These are better-than-the-rest-of-the-menu bets. Please don’t tell your friends that Elissa the dietitian said I could eat all the Whopper Juniors I wanted because they are healthy….mmm K?
Keep this list handy on you while you are on the road to help you make better choices and stay on track.
Fruit and Maple Oatmeal (watch dried fruit serving for added carbohydrates)
Premium Grilled Chicken Classic Sandwich, with fruit and walnuts.
Southwest Salad with Grilled Chicken (choose lime juice or balsamic vinaigrette for dressing)
Honey Mustard Grilled Chicken Snack Wrap
Asian Salad with Grilled Chicken
Western Egg White and Cheese Muffin Melt
Egg White Sandwich (ask for egg whites on their Egg and Cheese Sandwich, ask for English muffin, and add tomato, spinach, peppers, avocado)
6 inch Turkey sub on 9 grain wheat bread – load with veggies and use mustard instead of mayo.
Grilled chicken drumsticks, green beans, and mashed potatoes. Use gravy sparingly.
Honey BBQ KFC Snacker with side of Green Beans
Whopper Jr. loaded with lettuce and tomato, with side salad. Choose low-fat dressings.
Tendergrill Chicken Sandwich (hold mayo)
4 piece chicken nuggets with side salad/fruit
Large cup of chili and side salad or cup of fruit.
Garden Sensation Salads with a light dressing (Balsamic Vinaigrette, Fat-free French, or Light Classic Ranch)
Jr. Hamburger (opt mandarin oranges, a plain baked potato, or a small chili in place of French fries)
Fresco Soft or Crunchy Taco, chicken or steak
Breakfast Grilled Taco – Egg and Cheese
Protein Artisan Snack Plate – Great for breakfast
Spinach and Feta Breakfast Wrap
Turkey and Swiss Sandwich
For Texans – Whataburger:
Breakfast on a Bun (less calories than biscuit sandwiches. Bacon has less sodium than sausage)
Apple & Cranberry Grilled Chicken Salad
Garden Salad with Grilled Chicken
Grilled Chicken Sandwich
Whataburger Junior with Apple Slices
*can opt for whole grain buns
And last but not least, don’t let guilt get in the way of your summer fun. If you are enjoying a trip to the beach and you really want to enjoy a juicy burger while feeding the seagulls some french fries – do it. Just be mindful when you do. If you haven’t heard about mindful eating, this is something more I am excited to share with you in my upcoming posts.
Want this on a printable list to take with you on the road? Click here!
Until next time!
What a great composition of things to eat at some “not so healthy” places. You sure did your research! Thank you for sharing, as summertime is usually very busy for parents with their kids out of school 🙂
Thank you Whitney!
This is awesome. Especially since summer is the season of road trips! Would you consider posting the options into a PDF to have on hand?? Great work.
Thank you Jodi! And that is a fantastic suggestion, thank you so much. I have gone ahead and added the PDF at the bottom, hope it may be a helpful resource!
These are some great options. Thank you for sharing!
Thank you, Katy!
I always love doing my research of healthier options when eating at fast food chains! This is absolutely perfect for when you’re traveling or road tripping and have limited options, but still want to maintain a healthy diet.
Great list! A lot of these places have revamped their menus the past few years to offer healthier choices, which is so great! Thanks for giving some great ideas.
Such a great list! SO many places have healthy options to choose from now!
They do! Thank you!
Subway and Starbucks are my go-to fast food finds when I travel 🙂
They do have lots of great choices there!