How to Keep Your Nutrition on Track with Fast Food: A Dietitian's Guide to Eating Well on the Go!

Updated: Sep 17

by: Katherine McNitt, MS, RDN, LDN

Let’s face it—life is BUSY. Between work, school, and everything in between, sometimes grabbing food on the go is your only option. As a dietitian, I get it! But just because you're at a fast food restaurant or even running into a gas station, it doesn’t mean your nutrition goals have to take a back seat. Let me show you how you can stay on track, even when your days feel like a whirlwind of drive-thrus and pit stops.

Here’s the secret: It’s all about making smart choices! Fast food doesn't have to be your nutritional enemy. With a few tips and tricks up your sleeve, you can satisfy your cravings and hit your health goals. So, let’s dive into how you can stay healthy, even when dining at fast food joints or convenience stores.

Fast Food Guide

You might think fast food is all about burgers and fries, but there are usually reasonable options hiding in plain sight. The key is to focus on grilled items, salads, and lean protein while ditching the heavy sauces and cheese.

Go-To Breakfast:

Oatmeal – Skip the sugar-laden toppings and opt for plain oatmeal. Add a little fruit or nuts from home (or the convenience store) to jazz it up.
Egg & Cheese Sandwich – Stick with a whole grain option (if available) and ask for no cheese or sauce to keep it light but satisfying.

Lunchtime Pick-Me-Ups:

Grilled Chicken Sandwich – It’s lean, packed with protein, and even tastier when you leave out the mayo and cheese. Pair it with a side salad or apple slices for a balanced meal!
Apple Pecan Chicken Salad (Half Size) – Load up on greens, grilled chicken, and a sprinkle of pecans. Pro-tip: Use the dressing sparingly to keep calories in check.
Chili or Soup – Packed with protein and fiber, this is a surprisingly solid option that will leave you full and satisfied.
Grilled Chicken Salad – Packed with protein and flavor! Choose the low-cal dressing, and skip the cheese to make it waistline-friendly.
Plain Hamburger – Don’t sleep on a small, plain hamburger when you’re craving something familiar. At around 250 calories, it’s a great option if you’re mindful of portion control.

Healthy Choices Right at the Gas Station

Whether you’re on a road trip or just need a quick bite between classes, gas stations and convenience stores now have more than just chips and candy. Look beyond the aisles of temptation and head for the fresh food section, where you’ll find healthier snacks that can keep you on track.

Grab-and-Go Breakfast Ideas:

Fruit Cups – Refreshing and packed with vitamins, fruit cups are a lifesaver for your mornings on the run.
Greek Yogurt (non-dairy options available) – High in protein and perfect to grab when you need something light and filling.
Oatmeal Cups – Pick up a plain oatmeal cup and add some nuts or dried fruit (often available at the same store) for a fiber-rich breakfast.

Lunch at a Gas Station?! You Bet!

Grilled Chicken Sandwich – Ask for one without heavy sauces to make it a healthy, protein-packed meal.
Salads – Most locations have pre-made or fresh-made salads with grilled chicken, veggies, and low-calorie dressings. Grab one to fill your plate with greens!
Veggies & Hummus Packs – Perfect for a midday snack, these packs are balanced with fiber, healthy fats, and protein.
Protein Bars – Look for bars with higher protein content and minimal added sugar. These are a great option when you’re pressed for time and need something filling.

Tips for Staying Healthy on the Go

Now that you know where to find those healthy gems, let me share some dietitian-approved tips for making the best choices:

Skip the Sugary Drinks: Stick with water, unsweetened iced tea, or black coffee. Sugary sodas can derail your efforts quickly.
Portion Control is Your Friend: Opt for smaller sizes or half portions to keep calories in check. If you’re not that hungry, no need to order a large meal!
Avoid Fried Foods: Whenever possible, choose grilled items over fried ones. They’re lower in calories and unhealthy fats.
Ditch the Extra Sauce: Hold off on mayo, cheese, and heavy sauces that can add hundreds of calories without much nutritional benefit.
Make Smart Side Choices: Instead of fries or chips, grab apple slices, a side salad, or fruit cups.

The Bottom Line: Balance is Key!

Fast food and convenience stores can definitely fit into a healthy lifestyle—it’s all about balance and smart choices. It’s not about perfection; it’s about consistently making better choices. So next time you’re on the go, remember: You can eat healthy without giving up convenience!

Let’s eat well, stay energized, and keep those nutrition goals in check—even on the busiest of days!