Healthier fast-food swaps to make at home

Read on for a registered dietitian's healthy-eating tips at fast food restaurants -- and how to create healthier options at home.

When embarking on a healthy diet, no foods should be completely “off-limits,” but we all know that fast food is generally not the best choice for healthy eating. Yet – life gets busy and fast food is, well, fast and convenient – and anything in moderation can be part of a healthy diet. But, it’s important to be mindful of what you are eating, and to understand how quickly fast food adds up.

Fast food math – it adds up

Fast foods are generally high in fat, sugar and overall calories. Let’s do the math for a sample meal from one of the most popular fast-food restaurants:

A serving of just six chicken nuggets contains 250 calories and 15 grams of fat. Add on a medium order of fries, and you’re up to 570 calories and 30 grams of fat. There are hidden calories too – consider the dips and sauces for our nuggets and fries. A single serving of ranch adds on 110 calories and 11 more grams of fat. Add ketchup and you’ve got another 10 calories. That’s a total of 690 calories, 19 grams of protein, 62 grams of carbohydrate and 41 grams of fat.

What’s more, most people don’t think about their beverages or extras. Add a medium Coke and your meal is now 900 calories and you’ve added 56 grams of sugar. Tack on an ice cream cone, and you’ve got an additional 200 calories and 23 grams of sugar. Our meal, in total, is now 1200 calories, which is more than half of the recommended daily caloric intake for the average person – all consumed in a single sitting.

Enjoying fast food flavors at home

If you truly crave the fast-food flavor, but want to maintain control of what you’re eating, cooking at home is your best bet. Many people just don’t know how to make their favorite fast-food items in a healthier way.

While you may be inclined to gravitate toward prepared, frozen chicken nuggets in the air fryer, this doesn’t do you many favors. While air frying fresh foods can be healthier and lower in fat, most frozen items are already deep fried before they even get to your freezer. Six frozen chicken nuggets (the same weight as those from the fast-food restaurant) from a popular national brand come in at 324 calories and 20 grams of fat – which is more calories than you’d get from the real fast-food meal.

How can we cook our favorite fast foods at home in a healthier way? Let’s make the chicken nugget meal: 6 nuggets (3.5 oz), fries (3.5 oz), ranch dressing, and a ketchup packet. For the majority of fried foods, most of the issue is the coating and deep frying.

As mentioned previously, the breaded nuggets in your freezer have been deep fried prior to packaging. We can still use our air fryer, with a light misting of avocado oil instead of deep frying it, and using lean ground chicken instead of … whatever they’re using. Here’s how:

Healthier air fried chicken nuggets (makes ~27 nuggets)

Ingredients

• 16 oz lean ground chicken
• 2 tbsp unbleached all-purpose flour
• ½ tsp garlic powder
• ½ tsp onion powder
• Salt and pepper to taste
• 1 egg
• 1 cup breadcrumbs
• Avocado oil spray

Instructions

1. Preheat your air fryer to 370 degrees
2. In a large bowl, mix together the chicken, flour, garlic powder, onion powder, salt and pepper.
3. In another bowl, whisk the egg.
4. In a third bowl, season the breadcrumbs and add salt and pepper.
5. With the chicken mixture, make small nugget-sized balls and flatten slightly with your hands. Place into the egg mixture, coating on all sides and tapping off the excess. Transfer to the breadcrumbs, coat on all sides and tap off excess.
6. Place the nuggets into the air fryer in an even layer (you may need to do 2-3 batches depending on the size of your air fryer) and spray with avocado oil.
7. Bake for 13-15 minutes, until crispy and cooked through, flipping halfway and spraying with more oil on the other side.

Nutritional information per 6 nuggets: 266 calories, 22 g protein, 21 g carbohydrate, 10.5 g fat

Let’s remember that the nuggets from the restaurant were 250 calories, 14 grams of protein, 15 grams of carbohydrate and 15 grams of fat. We’ve reduced the fat here, making it more heart healthy, and increased the protein which helps with satiety (feeling full).

Oven roasted fries (makes 4 servings)

Ingredients

• 2 large russet potatoes, but cut into long fries (If you’d like, leave the peels on for added fiber and nutrients!)
• 2 tbsp avocado oil
• ½ tsp salt

Instructions

1. Preheat the oven to 425º and line a large baking sheet with parchment paper.
2. Place the fries onto the baking sheet and toss them with the oil and sprinkle with salt
3. Spread them out into an even layer and bake for 15 minutes. Flip and continue to bake for another 10-15 minutes or until golden and crispy.

Nutritional information (3.5 oz.): 149 calories, 2 g protein, 20 g carbohydrate, 7 g fat

Remember that our fries from the restaurant provided 320 calories, 5 grams of protein, 43 grams of carbohydrate and 15 grams of fat. Our homemade version is half of that!

Non-fat ranch dressing

Instructions

Stir together:

• 5.3 oz nonfat plain Greek Yogurt
• 1 tbsp ranch seasoning
• 1-2 tbsp skim milk

Nutritional information per 2 tablespoons: 17 calories, 3 g protein, 1 g carbohydrate, 0 g fat

The fast food ranch was 110 calories, zero grams of protein, 1 gram of carbohydrate and 11 grams of fat. Wow! What a difference. If you’re a ketchup fan, one packet adds 10 calories, zero grams of protein, 2 grams of carbohydrate and zero grams of fat.

Fast food comparison

At-home meal

442 calories
27 grams of protein
44 grams of carbohydrate
17.5 grams of fat

vs. fast food meal

690 calories
19 grams of protein
62 grams of carbohydrate
41 grams of fat

It’s clear the at-home version is healthier overall, and is likely to taste better and/or have more flavor. Yet, we don’t always have the time or the notion for cooking at home. But, eating fast food doesn’t have to be unhealthy – here are some of my top choices when convenience is king.

Laura's fast food faves

If you choose to dine out in a fast-food restaurant and are aiming to make the healthiest choices possible, below are some of my top picks.

Wendy’s:

• Chili (be mindful of toppings like sour cream and cheese)
• Salads in half portions – be mindful of the dressing(s)
• Wraps

Taco Bell: Chicken or steak fresco taco

Chick-Fil-A:

• 4 grilled nuggets and fruit salad
• Half portions of salad with grilled chicken – be mindful of the dressing(s)

Healthy tips for fast food dining

• Plan ahead by reviewing the menu online. Most, if not all fast-food restaurants list their nutrition information there.
• Choose lower fat, higher protein, and moderate carbohydrate choices. Protein helps keep you satisfied longer and will hold you over until you can get to something healthier.
• Don’t forget about fruits and vegetables! Most fast-food restaurants have options.
• Be mindful of toppings like dressings, cheese, and sauces. Always get these on the side and use sparingly.
• Soups and salads are not always the best choices. Again, review the nutrition information beforehand. Remember that many grilled items can still be basted with butter.
• Watch out for breakfast! Biscuits and coffee drinks can really lay on the calories, fat and sugar too.
• If there are multiple signs on the highway for fast food, there is likely to be a healthier choice in the same area.
• Drink plenty of water. It’s always a choice. Sugar sweetened beverages (sodas, fruit drinks, smoothies and coffees) can greatly contribute to the calorie count.
• Consider sharing a meal with a friend or family member. Cut your calories in half instantly!
• Eat slowly and listen to your body. It will tell you when you’ve had enough…if you are listening.
• Be mindful of how the less healthy choices make you feel physically. You may feel overfull, nauseous, bloated, and even like you need a serious nap! Noticing these negative feelings may help you avoid ordering those items in the future.

Fast food doesn’t have to be a “bad” thing. I always say that there are no “never” foods, meaning there are no foods that should be completely off-limits. Being overly restrictive can actually be detrimental to your weight loss efforts. At the same time, it’s important to remember that your choices, portion sizes and frequency of visits to fast food restaurants will make a difference.

In conclusion, food is to be enjoyed and is also there to nourish you. If fast food is a favorite for you, find a way to indulge in a healthy way as part of a balanced diet.

Laura Sebring, MS, RD, LDN, is a Registered Dietitian and Director of Health & Nutrition at True You Weight Loss. She earned her Master of Science in Nutrition from Meredith College. While Laura has served in many different settings in the world of dietetics, her passion lies with endobariatrics and weight management. As someone who has struggled with obesity herself, she can help her patients feel comfortable and strong in the world of weight loss where they may have been very uncomfortable in the past. For more information or to schedule a consultation, visit https://trueyouweightloss.com/.