Sometimes we are in a crunch and just can’t avoid going through that drive-thru. You might be in a major time crunch, you might be out with friends and decide to go, or you might simply not be able to resist. If you are somehow suckered into going to a fast food joint once or twice a month, don’t think your diet is ruined. You can still make some healthy decisions at the fast food restaurant. Just make sure this isn’t a daily occurrence. Before we actually go into what items are actually better than others, lets cover a few ground rules or tips:

1. If you order a burger, always ask for no mayo or dressing, and no cheese. These items are super high in fat and totally unnecessary. Season with ketchup and mustard instead.
2. Avoid shakes like the plague. Not very much nutritional value and tons of calories. A shake could be anywhere from 400 to 1000 calories.
3. Do you want fries with that? NO! While delicious, fries are just another source of unnecessary calories and fat.
4. Salads are not always a healthy option. The Southwest Salad at McDonalds has 530 calories and 26 grams of fat. A Big Mac has 540 calories and 29 grams of fat. Not a whole lot better. Salads can be a good alternative, but just make sure you know what you are doing.
5. Chicken or Fish are not always better than beef. A hamburger at McDonalds has 250 Calories and 9 grams of fat. A McChicken has 360 calories and 16 grams of fat. A Filet-O-Fish has 380 calories and 18 grams of fat. This is because these items are deep fried.
6. Less is more! If you don’t want to look like a diet-freak in front of your friends analyzing the nutrition pamphlet before ordering, just order a smaller meal. Ordering one hamburger is ok.
7. Get a water. Save a buck and some calories. A medium soda is going to run you a few hundred extra empty calories.

Ok, here are my top choices for each of the major fast food restaurants:

1. McDonalds - If you are hungry, get the Premium Asian Salad with either grilled chicken or no chicken at all. Add the sesame ginger dressing and you are doing pretty well. Worst case (you get the chicken) you are at 390 Calories and 12 grams of fat for a full meal. If you skip the chicken, you are at 240 calories and 9 grams of fat.
2. McDonalds - If you are just looking for a snack, just get a regular hamburger. With only 250 calories and 9 grams of fat, you aren’t looking too bad for a semi-meal.
3. Burger King - BK is a little worse than Micky-D’s. If you are looking for a full meal, get the TenderGrill Chicken Garden Salad with Light Italian Dressing. This will run you 400 calories and 18 grams of fat.
4. Burger King - For just a quick bite, grab a Whopper Jr. with no mayo (250 calories, 12g fat) or a BK Veggie with no mayo (350 calories, 8g fat).
5. Wendys - Wendy’s has some good options. For a meal, go with the Ultimate Chicken Grill. Only 320 calories and 7g fat.
6. Wendy’s - Snack: Go with a Jr. Hamburger. 220 cals and 8g fat.
7. Taco Bell - The bell can be difficult because you usually feel compelled to order multiple things. Don’t be! Let yourself be satisfied with only a few items. Taco Bell has a “Fresco Menu” - always order from this. For a meal, go with the Fresco bean burrito for 330 cals and 7g of fat.
8. Taco Bell - For a snack, go with a Fresco Ranchero chicken soft taco or Fresco grilled steak soft taco for about 160 calories and 4 grams of fat.
9. Jack in the Box - For a full meal, be careful. Get the Asian chicken salad with grilled chicken and low fat balsamic dressing. This will only cost you 200 calories and 3 grams of fat. Be careful of other salad/dressing combos, because they could run you 600 calories and 20 grams of fat.
10. Jack in the Box - Snack: Get the Grilled Chicken Strips for 180 calories and 2 grams of fat!

I hope that is enough info to get you on your way. Try to avoid fast food restaurants if at all possible, but in the rare occasion that you have to make the dive, you will be prepared.