Fast food is part of real life.
Between errands, workdays, school schedules, and traffic, there are days when cooking just isn’t happening—and that’s okay.
The good news? Eating fast food doesn’t automatically mean you’re eating badly. With a few smart choices, you can still stay on track without feeling deprived.
This guide is about balance, not bans—what to order more often, and what to save for occasional treats.
What Makes a Fast Food Order “Healthier”?
A healthier fast food choice usually means:
- grilled instead of fried
- smaller portions
- fewer sugary drinks
- more protein, less sauce
You’re not looking for perfection—just better defaults.
Healthy Fast Food Choices (What to Order)
At Jollibee
Order:
- Burger Steak (one patty, less gravy)
- Chicken Joy (no skin if you can)
- Plain rice + side corn
Skip or Limit:
- Large fries
- Extra gravy
- Sweet drinks
💡 Mom tip: Order water or iced tea instead of soda—small change, big impact.
At McDonald’s
Order:
- Cheeseburger (single)
- Grilled Chicken Sandwich (if available)
- Corn cup
Skip or Limit:
- Double patties
- Large fries
- Milkshakes
At KFC
Order:
- Grilled chicken (when available)
- Chicken fillet sandwich (skip extra mayo)
- Coleslaw
Skip or Limit:
- Fully loaded boxes
- Extra crispy combos
- Sugary iced teas
At Chowking
Order:
- Steamed siomai
- Chicken lauriat (share or eat half)
- Plain soup on the side
Skip or Limit:
- Chao fan
- Sweet-and-sour dishes
- Extra sauces
At Subway
Order:
- 6-inch sub
- Whole wheat bread
- Lots of vegetables
- Light dressing
Skip or Limit:
- Footlongs
- Creamy sauces
- Extra cheese
At Army Navy
Order:
- Naked burrito (less rice, more protein)
- Grilled chicken
- Extra vegetables
Skip or Limit:
- Fully loaded burritos
- Nachos with cheese sauce
At Wendy’s
Order:
- Single burger
- Side salad
- Plain iced tea
Skip or Limit:
- Bacon-loaded burgers
- Frosty as a regular habit
Fast Food Choices to Save for “Sometimes”
These aren’t forbidden—just not everyday options:
- large combo meals
- double or triple burgers
- sweetened beverages
- desserts + fries together
Think frequency, not restriction.
Smarter Drink Choices
Better defaults:
- water
- unsweetened iced tea
- black coffee
Limit:
- soda
- milkshakes
- sweet teas
Liquid calories add up fast and don’t keep you full.
Healthy eating doesn’t mean avoiding fast food forever.
It means knowing your go-to orders so you don’t decide out of hunger.
Some days you’ll order the lighter option.
Some days you’ll enjoy the full combo—and that’s okay.
Consistency beats perfection.
