For many, summer vacation means road trips. From a nutritional standpoint, that can mean roads originally paved with good intentions that detour instead into familiar, diet-challenging drive-thrus.
We’ve all been there. You’re trying to eat healthy, so you’re holding out for a highway exit with options beyond the billions-served burgers. And then, one of the kids needs a restroom break, and instead of the perfect exit you’re settling for the next one, and hey, if we want to stay on schedule let’s just stop here.
Your drive-thru guide
Don’t despair. Karah Stanley, registered dietitian for the St. Elizabeth Weight Management Center, reminds us that the restaurant itself is only the first of your choices.
“The best thing to do is to keep it basic,” Stanley said. “If it’s a hamburger you really want, remember McDonald’s and Burger King have a small hamburger. Order that and you don’t miss out, and you avoid all the fat and calories of the extra meat and special sauces.”
What to eat at McDonald’s
Indeed, McDonald’s online menu includes Favorites under 400; the regular hamburger, at 240 calories and 8 grams of fat, comes in under several salad options and considerably under its burger brethren. The iconic Big Mac, for example, has 530 calories and 27 grams of fat; the Double Quarter Pounder with Cheese clocks in at 740 calories and 42 grams of fat.
If you’re not driving, you could opt for the Premium Asian Salad (140 calories/7 fat grams) or Premium Southwest Salad (160 calories/7 fat grams). There’s also the Side Salad at a paltry 15 calories/3 fat grams. (McDonald’s calculates its values without sauces or dressings.)
What to eat at Burger King
At Burger King, your better options again include the regular hamburger (230 calories/9 fat grams), or add cheese (270 calories/12 fat grams). Again, stay basic and avoid the beefier, fattier options like the Whopper with cheese (730 calories/44 fat grams) or the A1 Ultimate Bacon Cheeseburger (810 calories/49 fat grams).
As far as toppings, Stanley advised sticking to mustard and pickles for flavor without too much damage.
What to eat at Wendy’s
Basic is also better at Wendy’s, the No. 3 burger chain. There, Stanley recommends the small chili, a nutritional bargain at 170 calories/5 fat grams.
What to eat at KFC
At KFC, go with grilled chicken over fried (190 calories/6 fat grams. Taco Bell? Try the chicken Fresco Soft Taco (140 calories/3.5 fat grams).
If you’re craving fries, Stanley said go ahead ““ just get the small order. Many chains now offer apple slices or yogurt as an alternative.
What to eat at Subway
Subway has surged to No. 2 overall (behind McDonald’s) in the fast-food segment, and if your travels take you there, your options get a bump.
“A nice thing about Subway, and Blimpie, is you can get whole-wheat bread, and you have options like turkey,” Stanley said. “And in the sub-sandwich restaurants you can pile on the veggies, and that helps.”
