By Dixie 
You are traveling with a carload of work buddies and no time to stop to eat other than a quick drive through at a fast food chain joint. Oh well, that Monday morning resolve to eat healthy this week is fading fast…and it is just Tuesday.
How can you make some better choices without resorting to a sad side salad and a growling belly during the 3 o’clock presentation?
Get some information…quick.
Grab your smartphone. By law, restaurants have to provide nutritional information and most if not all have the calorie count right beside the drive through menu. That helps, but knowing in advance what you want to order will save the other hungry folks in the car from wanting to stab you.
Google your fast food restaurant of choice adding the word ‘Nutrition’. Most chain restaurants will show you a breakdown of calories, fats, protein, carbs, sugars in each menu item. To view several restaurants at once, go to websites like calorieking.com or download a fast food nutrition app.
Look at the most likely healthy foods first. Look at calories but think sustainable energy first. Your goal is to maximize protein and fiber and minimize fats and sugar.
Salads are a logical choice, but keep in mind that what is posted re calories usually does not include all the extras included like that teensy bag of croutons or honey roasted walnuts and the dressing. Look for the least sugar, watch the calories overall and always use only one packet of dressing.
Grilled chicken or roast beef is also a decent choice but get a whole wheat bun or wrap if available. Throw away at least half of the bun if you can only get a white flour one–it is just sugar and not a whole lot else nutritionally. Definitely hold the special sauce or mayo and skip the cheese unless you are super hungry. Cheese does add protein however it adds a lot of fat, and the meat likely has plenty already. Add mustard (zero calories, no fat) or just go without, as chicken or roast beef are usually pretty moist so you won’t miss the dressing after the first bite. Besides, your shirt will thank you for not spilling the usual globs of sauce found on fast food sammies. Skip the slaw, even though it is a vegetable of sorts because it is usually smothered in mayo and sugar. If any vegetables like green beans or fruit are on the menu, go for it. Both are great fiber which will keep you full longer.
For Mexican fast food restaurants, choose grilled chicken tacos or burritos but skip the sour cream, refried beans, guacamole and cheese and ask for extra lettuce and tomatoes. Add in black or pinto beans (not refried) if that is an option for fiber and more protein. Leave the normal sauce off and get a couple of hot sauce packets. If you just have to have sour cream, ask for it on the side (see ‘globs of sauce’ above). Salad or bowl are OK too but leave off the crispy shell (ton of fats and bad carbs) and ask for more beans, lettuce, tomatoes and all sauces on the side.
If you are limited to burgers, barbeque or hot dogs, just get the meat part, skip the sauces except mustard or hot sauce and throw away the white flour bun. Scrounge around for any vegetable except mayo slaw.
Your healthy fast food rules to live by (most of the time):
Avoid: mayo, ketchup, high fat or sugary salad dressings, white flour buns, sour cream, guacamole, croutons, sugared nuts, cheese (most of the time), fried meats and fries.
Choose: lean meats like grilled chicken, ask for extra vegetables like lettuce and tomatoes, use mustard, hot sauce and limit dressing to one packet.
And under the category of “life is too short”If you absolutely have to have fries (life is short, huh?) get the kids size. You are allowed to bop any of your co workers on the head if they dare to steal one.
Maybe let the Bossman have ONE, but still…