There’s a reason America is called a “fast food nation” – with fast food restaurants at every turn it’s hard to avoid the lure of easy to-go cuisine, especially when traveling. Today’s airports are filled with fast food chains in nearly all concourses and since many airlines have stopped serving food on flights, fast food is often the only alternative before boarding a long flight.
Unfortunately, fast food restaurants are not the most nutritious option. But thanks to an increase in demand from health-conscience travelers, many fast food chains have started offering low-fat and low-calorie options so travelers looking for a nutritional meal have more options.
Mind Your Portions
After a long flight where the only available food option was a tiny packet of peanuts, a jumbo-sized anything sounds good. But portion control is key to staying healthy while traveling. Forgo the super-sized meals and instead fill up on healthier options. Soda’s and shake’s are high in calories so choose water or milk for a beverage (the water will keep you better hydrated when you’re flying, too).
Healthy fast food items:
- Grilled chicken sandwich or nuggets
- Fruit and yogurt
- Baked potato (no cheese, butter or sour cream)
- Salad with dressing on the side
- Deli sandwiches on whole wheat rolls or pita bread.
- Single hamburger or child-size hamburger
- Grilled fish sandwich
Least healthy fast food options:
- Cheese sauce
- “Special Sauce”
- Sour cream
- Gravy
- Tartar Sauce
- Guacamole
- Croissant sandwiches
- Fried fish or chicken sandwiches
- Onion rings and fries
Carry-on Cuisine
Before you leave for the airport, raid the cabinets for snack food that will fit in your carry-on luggage. The Transportation and Security Administration rules prohibits travelers from bringing gels and liquids through security, but solid foods like nuts, fruits, energy bars and carrot and celery sticks should clear security. Once you’ve cleared security the food options are endless and anything you purchase can be brought on the plane with you. Stock up on bottled water and dried fruit packages and if it’s near mealtime, grab a grilled sandwich or wrap to take with you on the plane.
Healthy Fast Food Menus
Next time you head to the order counter for a quick bite, take a look at these nutritional options from your favorite fast food restaurants.
Arby’s: The Martha’s Vineyard Salad and Santa Fe Chicken Salad provide a good amount of protein without an abundance of saturated fat and calories. Just make sure to choose a light or low-fat dressing.Arby's nutritional menu
Burger King: Fried food is plentiful at Burger King, but if you stick with the Jr. Whoppers and Jr. Sandwiches, you’ll cut out a lot of the extra fat. Instead of a side of fries, opt for a side salad and you’ll cut out 13 grams of fat. Burger King nutritional menu
Dunkin Donuts: An early morning flight means breakfast on the go. Before you drown your coffee with cream and throw back a sugar-coated muffin, consider healthier alternatives to your breakfast. Try milk in your coffee instead of cream and go for a blueberry bagel instead of a blueberry muffin. Dunkin Donuts nutritional menu
Kentucky Fried Chicken: It says it right in the name – fried. And you know that anything fried is added cholesterol, calories and saturated fat. But if you’re craving some Colonel Sanders, consider something healthy from the menu, like a KFC Snacker® Sandwich. Kentucky Fried Chicken nutritional menu
McDonald’s: There are more than salads and fruit and yogurt parfaits at McDonald’s for the diet-conscience. A regular hamburger only has 9 grams of fat and the grilled chicken sandwich has 11 grams. But calorie-counters beware: the mayo, sauces, and carbs (from buns) will add up. McDonald’s nutritional menu
Taco Bell: Before you slop on the sour cream and guacamole, take a moment and think about whether or not you want the extra 7 grams of fat on your taco. The bean burrito is the best bet for healthy eaters craving something south of the border.Taco Bell nutritional menu
Subway: Subway offers some of the most nutritional sandwich options around but like anything, the more you pile on the sandwich the more calories you consume. Start with a smaller sub to quell your appetite, but remember: adding on bacon, ranch dressing and four kinds of cheeses negates the nutritional value of the turkey sandwich. Subway nutritional menu
Wendy’s: Wendy’s is known for its made-to-order menu, so you can choose your sandwich accompaniments wisely. The portion rule applies here, too: stick with the “Jr. Menu” and the “99 cents” menu – you’ll get the perfect portioned food to satisfy your craving without all the added calories. Wendy’s nutritional menu
Melanie Nayer
© Cheapflights Ltd
Updated September 2008
