With school having arrived and the season preparing to begin, balancing school work and training will make our lives increasingly busy causing us to choose fast food restaurants more frequently.

Eating a healthy, energy packed diet at a fast food restaurant can become very challenging.  The challenges are serving sizes, drinks, condiments, cooking oils, high fat meats and cheeses, sodium content, and lack of healthy sides just to name a few!

I am going to attempt to provide a list of healthier and horribly horrific options from some popular chain fast food restaurants - Subway, McDonalds, Burger King, and Wendy’s.

Subway

Subway provides some great options for meals.  Many of their menu items are also excellent choices for a pre-practice/game or recovery meal.  It is important to note that the advertised 6 grams of Fat of Less menu sandwiches include Italian or wheat bread, lettuce, tomato, pickles, onion, green peppers and olives.  They do not include any cheese or condiments.  Subway salads nutritional information includes meat/poultry, vegetables, but do not include salad dressings or croutons.

Healthy Options - Subway



Recommended Foods to Avoid – Subway



McDonald’s

McDonald’s now offers more grilled chicken sandwich and salad options that can be a healthy and tasty choice.  It is important to remember that salad contains little to no significant carbohydrates and therefore would be a poor choice prior to a practice or competition.  Salads can make better post practice or competition meals if a carbohydrate source is consumed immediately after workouts.  Also, nutrition information for salads do NOT include the salad dressing.  Be aware of how much salad dressing is used because it will greatly affect the nutrition quality of your meal.

Healthy Option – McDonald’s



Recommended Foods to Avoid – McDonald’s



Burger King

While Burger King has the fire-grilled burgers, many of the menu items are very high in total fat and sodium.  There are a few good healthy selections for you to choose however.

Healthy Option – Burger King



Recommended Foods to Avoid – Burger King



Wendy’s

Eating at Wendy’s can allow you to make some healthier nutrition choices with your meals.  Asking for NO mayonnaise can be an easy way to cut back on unwanted calories and fat.  Wendy’s now offers healthier side choices such as mandarin oranges, baked potato and yogurt rather than the standard French fries.  Choosing these healthier sides will not only help your weight, but also allow you to feel better and provide better energy sources.

Healthy Option – Wendy’s



Recommended Foods to Avoid – Wendy’s



For more Fast Food nutrition information go to each restaurant's webpage.