7 Ways to Make Fast Food Healthy

Not all fast food is created equal. Okay, but can you eat hamburgers, pizzas, and burritos without gaining a gut? Yes. You. Can! Even though these on-the-go meals wouldn't normally make the top of any nutritionist's food list, I tracked down some exceptions to the fast-equals-fat rule. Good thing, too, because the average American is consuming 100 drive-thru dishes a year. Here are the worst items at popular food franchises and simple fast food fixes that won't super-size your waistline.


Make a Coffee Drink Healthy


Starbucks 2% Caffe Latte (Grande)
with whipped cream
260 calories
14 g fat (4.5 saturated)

In the hierarchy of espresso drinks, lattes sit squarely at the bottom. That"s because they"re more milk than java and possibly huge pumps of sugary syrup thanks to eager-to-please baristas. A macchiato gives the same caffeine kick for a tiny fraction of the caloric cost by swapping out the excess steamed milk for a thick crown of frothed milk. It"s a simple but meaningful switch for caffeine junkies looking for a healthier fix. Other quick ways to improve any morning brew: Ask for sugar-free syrups, nonfat milk, and always refuse the whipped cream-it adds 70 calories and 7 grams of fat!



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70 calories
14 g fat


Make a Chicken Dinner Healthy


KFC Original Recipe chicken meal

460 calories
32 g fat

There's no secret recipe at KFC, just a fryer full of bubbling oil and a breaded, grease-infused two-piece combo that adds 160 calories and 15 grams of fat. Improve any chicken meal by simply ordering it skinless. It can save up to 200 calories and 17 grams of fat.

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200 calories
17 g fat


Make Tuna Salad Healthy


Quiznos Regular Tuna Melt

1,270 calories
101 g fat (18 g saturated fat)
1,445 mg sodium

Tuna melt with mayo and cheese is a classic deli disaster. But Quiznos has really outdone itself with this one, making it the worst sandwich in America. As a rule of thumb, when you're on the go, avoid all "melts." They almost always involve a Swiss-mozzarella-mayo combo that racks up the fat content outta this world, taking it out of the running for ever entering the realm of healthy.

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805 calories
84.5 g fat


Make a Breakfast Sandwich Healthy


Starbucks Classic Sausage, Egg, and Aged Cheddar Breakfast Sandwich

460 calories
25 g fat
When it comes to meat, bacon tops sausage and ham trumps them both. Replace the sausage with ham and you could save up to 500 calories a week. Starbucks has a ham version of this sandwich that weighs in at just 380 calories. Slash even more calories from you're A.M. meal by opting for an English muffin, which, nutritionally speaking, will always beat out bagels, croissants, and biscuits.

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270 calories
12 g fat


Make a Burrito Healthy


Chipotle Steak Burrito

1,033 calories
40 g fat

Chipotle uses fresh ingredients, but until the chain downsizes its football-size burritos, it will still give you a linebacker's gut. If you refuse to give up your favorite lunchtime meal, have a backup plan: Split it with a friend or save half for dinner. Or lose the rice and tortilla and order a Chicken Burrito Bowl (complete with lettuce, black beans, green tomatillo salsa, and sour cream).

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570 calories
94 g carbs



Make Pizza Healthy


Pizza Hut Two Slices Supreme Pan Pizza (12')

620 calories
32 g fat (12 g saturated fat)
1,440 mg sodium

The caloric-blow of pizza depends on two things: crust and toppings. Want to be thin? Always opt for thin crust. As for what to put on your pie, nix the pepperoni. Heavy on sodium and fat, just four pieces can add 108 calories to your Pizza Hut slice. Pick toppings like spinach, ham, and pineapple to not only cut calories and fat content in half, but also get hefty doses of vitamins and minerals that ward off cancer, heart disease and stroke.

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260 calories
20 g fat


Make a Burger Healthy


Burger King Whopper

680 calories
40 g fat (11 g saturated fat, 1.5 g trans fasts)
1020 mg sodium

A hamburger smothered in the wrong sauce can instantly sabotage your meal-and your weight loss goals. At 160 calories a schmear, BK's mayo is the worst in the fast food world. Replace it with barbecue sauce to instantly save 17 grams of fat. Ketchup and mustard are also better picks than mayo and secret sauces-no matter how "special" they may be.

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160 calories
17 g fat