Healthy Fast Food Guide | Jack in the Box | Detailed

Overview

Jack in the Box has a solid sandwich option here with good salads as well. There’s an argument to be made that the sandwich is a more practical and healthier choice. It’s practical because the pita is whole grain and will assist in keeping you full. It’s healthy because the sodium and cholesterol are similar or better than the salads as well.

Recommendations

Option #1 — Chicken Fajita Pita with Whole Grain

1. Grilled Chicken — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Whole Grain Pita — make sure pita is ordered with whole grain for more nutrition and fiber for better digestion; reduces risk of heart disease, reduces constipation due to fiber, and assists with weight management
3. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
4. Onions — lots of nutrients, antioxidants, and improves heart health
5. Tomato — improves heart health, fights cancer, and improves skin health
6. Ask for fire-roasted salsa on the side so you control how much you use (typically high sodium content relative to the nutrition)

Option #2 — Grilled Chicken Salad

1. Grilled Chicken — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
5. Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
6. Skip the shredded cheddar cheese due to high saturated fat and moderate sodium content
7. Skip the croutons due to the empty calories
8. Ask for dressing on the side so you control how much you use (if any)

Option #3 — Southwest Chicken Salad

The Southwest Chicken Salad is roughly the same ingredients, and same directions (i.e. remove croutons and shredded cheese, and ask for dressing on the side) so feel free to choose this option while following the guidelines above.

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment