Healthy Fast Food Guide | McDonald’s | Detailed

Overview

McDonald’s has historically received a reputation of not having the healthiest of options. However, in recent years, McDonald’s has added and tweaked a couple of menu items that we may be able to work with.

Recommendations

Option #1 — Artisan Grilled Chicken Sandwich

There’s an argument to be made that this is a healthier meal than option #1 because there’s less saturated fat, cholesterol, and sodium. However, you miss out on the nutrients from the salad, which seems to make the difference. Thus, option #1 may be healthier than the sandwich by a slight margin. They’re both fairly balanced so don’t feel guilty choosing either.

1. Grilled Boneless Skinless Chicken Breast — 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 reduced butter intake
2. Artisan Roll — there isn’t much nutrition in bread unless you’re getting 100% whole grain, so this is a drawback to getting the sandwich over a salad
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health

The 11 grams of sugar is likely coming from the herb vinaigrette sauce, which doesn’t have much nutritional value and is empty calories, so request the sauce on the side so you’re in control of how much is used (if any).

Option #2 — Bacon Ranch Grilled Chicken Salad

At first glance, the nutrition facts would have you believe that this is an unhealthy option. You would be correct. However, if we remove some of the components that contribute to poor nutrition, we can significantly improve the benefits of this meal and turn it into a healthy option.

1. Grilled Boneless Skinless Chicken Breast — 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. Spinach — improving blood glucose levels, lowers risk of cancer, improved bone health
4. Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
5. Kale — strengthens the immune system, assists with blood clotting, fights cancer
6. Skip the bacon to avoid the high cholesterol, saturated fat, and sodium
7. Skip the shredded cheddar/jack cheese to reduce saturated fat and sodium intake since there’s already enough protein from the grilled chicken

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