Healthier fast-food items to get at your favorite restaurants

Fast casual restaurants do not have to be the enemy if you know how to build smart orders and, in fact, can be a helpful way for people to stick to their good-for-you eating habits when they are on the go or living in areas without easy access to restaurants or supermarkets.

“I’m always working with clients to establish health-promoting eating patterns that work for their lifestyles — and sometimes, fast food is all we’ve got,” said Jaclyn London, R.D., nutrition consultant. “In fact, as a dietitian, I can confidently tell you that there are some highly nutritious fast-food options out there.”

Keep London’s fast-food ordering tips in mind for healthier noshing:

• Focus on what you can add as opposed to take away. For instance, it is smart to look for ways to add more vegetables or fruit to meals or snacks. “It may not be obvious at first, but most fast-food chains have the option for you to add a side salad, sliced or whole fruit and even cooked veggie sides to any order,” London said. “This allows you to create a more nutrient-dense, satisfying meal.”

• Whenever you see a whole-grain option for bread or rice bowls, choose that to provide more fiber and better blood-sugar balance.

• Set your sights on menu items that feature lean proteins such as grilled chicken or turkey and, of course, veggies. Prioritize rotisserie, roasted, grilled, poached or sauteed meat or fish options over fried or processed.

• Aim to stick to one fat source: cheese, avocado, sour cream or cream cheese. “Be one and done” whenever possible. Some chains even have ordering hacks that can help you add more nutrition to your meal. For example, ask for your Taco Bell order “fresco” to nix a dressing, cheese or sour cream.

• Don’t snooze on soups. These are a great way to add more vegetables and often provide the highest protein and fiber option on a fastfood menu, especially if the restaurant serves a veggie chili, London said. “Just be mindful of the sodium in soups, and make sure you balance the rest of your meals or snacks throughout the day with lots of water and extra produce to make sure you are getting fluids and electrolytes to help balance excess sodium and keep you hydrated,” London added.

• Know that a salad is not always the healthiest option. “One mistake I see so many people make is ordering the salad as the ‘obviously healthy’ option, only to be starving immediately afterward and, ultimately, deep-diving on a bucket of nuggets,” London said. “Unless you have the option to add a protein source and stick-to-your-ribs fat from cheese, avocado, olive oil or nuts, you’re probably better off ordering a sandwich on whole-grain bread or in a whole-wheat wrap, then stuffing it with extra veggies.”

• Since healthier fast-food orders may still contain more sodium, fat or added sugar than a home-cooked meal, this might be a good day to skip the sugary beverage and dessert.

Below are some of the “healthiest” fast-food orders you can find.

POPEYES: BLACKENED CHICKEN SANDWICH

When you head down to Popeyes, a Blackened Chicken Sandwich (regular or spicy) is a smart choice. This is a high-protein option, and blackening seasoning provides bold taste without frying or extra sauces that may contain excess sugar or sodium. You can consider enjoying the sandwich open-faced with just half a bun to save a few calories and carbs if that is what you are after.

Per serving: 550 calories, 29 grams fat (5 grams saturated fat), 41 grams carbs, 8 grams sugar, 1,900 milligrams sodium, 2 grams fiber and 32 grams protein.

CHECKERS: ALL AMERICAN CHEESEBURGER

The humble cheeseburger is your best bet when stopping by Checkers for a bite. It is one of the few nonfried options and will still get you a decent amount of protein. Ask the server to add more veggies, such as onions, lettuce and tomatoes, for some extra nutrition.

Per serving: 330 calories, 18 grams fat (7 grams saturated fat), 31 grams carbs, 8 grams sugar, 1,050 milligrams sodium, 1 gram fiber and 13 grams protein.

CHIPOTLE: SALAD BOWL

Chipotle makes healthful eating hearty and easy. Opt for chicken or the sofritas, which are tofu-based; then pile on all the vegetables (fajita veggies, salsa), and don’t forget beans for some extra fiber and protein. Skipping the rice, cheese and sour cream helps make this a light option that still packs plenty of flavor.

Nutrition varies by toppings.

SHAKE SHACK: HAMBURGER

A humble hamburger from Shake Shack is delicious (load it up with veggie toppings and spreads), and it will cost you fewer calories and has less overall fat and sodium than fancier counterparts. Knock off a few more calories by getting the burger wrapped in just lettuce. If you are a plant-based eater, go for the ’Shroom Burger.

Per serving: 370 calories, 18 grams fat (8 grams saturated fat), 24 grams carbs, 5 grams sugar, 850 milligrams sodium and 25 grams protein.

ARBY’S: ROAST BEEF GYRO

This order, served in a warm pita, definitely “has the meat” but also delivers plenty of veggie goodness and big Greek-inspired flavor.

Per serving: 540 calories, 29 grams fat (7 grams saturated fat), 48 grams carbs, 5 grams sugar, 1,300 milligrams sodium, 3 grams fiber and 24 grams protein.