Over time, the term “fast food” has evolved significantly. What once referred to just burgers and fries at a low price has now expanded as restaurants also offer “fast casual” options and enhanced menus featuring healthier choices. The availability of plant-based selections is on the rise, making it simpler than ever to grab a salad or a wrap quickly.

Yet, there are moments when you just desire a burger and fries. If you’re aiming to indulge in fast food while being more health-conscious, here are some expert recommendations and substitutions you can consider.

What qualifies as the healthiest fast food?

The healthiest fast food isn’t defined by a specific restaurant; it’s more about your approach, according to Luanne Hughes, a nutrition educator and professor at Rutgers University’s Cooperative Extension. Instead of comparing various fast food eateries, concentrate on the decisions you make when ordering.

If you’re determined to find a particular restaurant, Hughes notes that the healthiest fast food establishments often blend traditional drive-thru services with a seating area typical of a full-service restaurant.

“You should also seek out menu items that include vegetables,” Hughes advises. “Opt for sandwiches that feature tomatoes, lettuce, or spinach—any type of veggie you can incorporate.”

Smart fast food alternatives

If you’re stopping by the drive-thru but prefer healthier options, Hughes has several key recommendations to elevate the nutritional quality of your fast food meal:

How is your fast food cooked?

Chick-fil-A is often viewed as a healthier alternative to other fast food chains since chicken typically contains less saturated fat than red meat. However, overindulging in fried chicken or fried foods in general can be unhealthy.

“Just because it’s chicken doesn’t automatically make it healthier than a burger; you need to understand how it’s prepared,” Hughes explains, suggesting choosing grilled options over fried ones.

Making the meal meatless or plant-based is another healthy alternative. Diets rich in plant-based foods offer numerous health benefits, such as lowered risks of obesity, diabetes, heart disease, osteoporosis, and certain cancers.

However, opting for plant-based doesn’t guarantee it’s healthier. For instance, Burger King’s classic Whopper contains 679 calories and 1,174 milligrams of sodium, while the Impossible Whopper is only slightly lower at 639 calories and 1,354 milligrams of sodium.

“If it’s deep-fried or cooked in excessive oil, or smothered in sauces, that vegetarian option might not necessarily be a lower-calorie or lower-fat choice,” Hughes warns.

Adjust the sauce and dressing

Sauces can contribute extra sodium and sugar to your meal. While opting out of sauce is a healthy choice, sometimes a tasty sauce can enhance a sandwich. If you choose to include sauce, ask for it in smaller amounts or on the side. The same principle applies to salad dressings.

Explore beyond the main menu

“Rather than immediately heading for the main courses, pay attention to available sides,” Hughes advises. “Consider whether you can opt for a baked potato, salad, or yogurt parfait instead of a typical burger.”

Living in a rural area with fewer fast food choices, Hughes often chooses sides or budget menu items when visiting McDonald’s.

Be aware of portion sizes

Although McDonald’s eliminated its “Supersize” option nearly two decades ago, portion sizes at fast food restaurants remain significantly larger compared to 30 years ago, a 2019 study revealed. Moreover, a comparison by Food Wars indicated that U.S. portion sizes are typically larger than those in the U.K.

What’s in your drink?

“Adding various ingredients to your drink increases the calories and sugar content,” Hughes warns, recommending skipping whipped cream or extra cream. “Many specialty coffees can add hundreds of extra calories to your meal.”

Healthy fast food suggestions for families

If you’re a parent with busy schedules and a full car, grabbing fast food for dinner can feel like the easiest option.

To tackle this, Hughes suggests preparing in advance with these three strategies:

• Bring along snacks to substitute or complement fast food meals: Hughes might stop for chicken tenders (a favorite of her daughter’s) but pairs them with yogurt, fruit, or vegetable snacks instead of fries.
• Keep a water bottle handy: A reusable bottle can help you avoid the temptation of buying soda at a fast food joint.
• Check the menu online: Researching your options beforehand can save you the stress of making a last-minute decision when you arrive at the drive-thru or counter. Reviewing a fast food menu online can unveil options you weren’t aware of or provide nutritional details.

“We all have busy, hectic lives,” Hughes points out. “Planning ahead—whether that involves looking at menus before you go or preparing snacks—is essential.”