Many drivers, pressed for time, frequent truck stop fast food vendors. Often, the menu choices are loaded with fat, cholesterol and calories, but those deep-fried, fat-layden foods aren’t your only options. Many fast food restaurants now offer healthier options than double cheeseburgers and french fries.
Here’s a look at the healthiest food options by fast food chain:
Arby’s
Breakfast– Ham, egg and cheese sourdough- 16 grams of fat, 150 calories and 1420mg of sodium.
Lunch/Dinner– Classic Roast Beef Sandwich- 12 grams of fat, 110 calories and 950mg. of sodium.
Salad-Farmhouse Chicken Salad with Light Italian Dressing- 15 grams of fat, 125 calories, and 1420mg of sodium.
Sides– If you want a sandwich and a side, opt for the Classic Roast Beef and a side chopped salad.
Abry’s nutrition information can be found here.
Dairy Queen
Breakfast– Pancake Platter (no butter)- 6 grams of fat, 190 calories and 740mg of sodium. Syrup adds extra calories. Don’t add the syrup at the beginning of the meal, only dip your bites into the syrup. That way, you will only consume the syrup you want.
Lunch/Dinner– BBQ Pork Sandwich- 9 grams of fat, 310 calories and 830mg of sodium.
Salad– Grilled Chicken Salad with fat-free dressing- 15 grams of fat, 360 calories and 1040mg of sodium.
Sides– Dairy Queen doesn’t offer many healthy sides, if you want a side for your sandwich, opt for a side salad or a bag of pretzels or baked chips at the convenience counter.
Dairy Queen’s nutrition information can be found here.
Hardees
Breakfast- Pancakes (no butter!) -5 grams of fat, 300 calories and 830mg of sodium.
Lunch/Dinner-Charbroiled BBQ Chicken Sandwich- 6 grams of fat, 380 calories and 1220mg of sodium.
Side– Mashed Potatoes! 2 grams of fat, 90 calories and 410mg of sodium.
Hardees’ nutrition information can be found here.
KFC
Lunch/Dinner– Chicken Breast (without the skin and breading)- 3.5 grams of fat, 160 calories and 580mg of sodium.
Honey BBQ Sandwich- 3 grams of fat, 210 calories and 470mg of sodium.
Salads– Caesar Salad- 2 grams of fat, 40 calories and 90mg of sodium.
Sides– Green Beans- 0 grams of fat, 25 calories and 260mg of sodium.
Mashed Potatoes with Gravy- 4 grams of fat, 120 calories and 530mg of sodium.
Stay away from the biscuits! They will add 8 grams of fat, 180 calories and 530mg of sodium to your meal.
KFC nutrition information can be found here.
McDonald’s
Breakfast– Blueberry, Banana Nut Oatmeal- 8 grams of fat, 290 calories and 180mg of sodium, or
Egg McMuffin, 12 grams of fat, 300 calories and 820mg of sodium.
Lunch/Dinner– Classic Premium Grilled Chicken Sandwich- 9 grams of fat, 350 calories and 820mg of sodium.
Salad– Premium Grilled Caesar Salad- 5 grams of fat, 190 calories and 580mg of sodium.
Sides– Pair your sandwich with apple dippers, a side salad or a fruit and yogurt parfait.
McDonald’s nutrition information can be found here.
Pizza Hut
Pizza Hut chains offer a new line called Fit and Delicious. All the options on that menu are good, though most of the Pizza Hut, truck stop locations only offer Personal Pan sizes. The healthiest Personal Pan pizza at Pizza Hut is the ham and pineapple pizza- 20 grams of fat, 550 calories and 1260mg of sodium.
The pasta options at Pizza Hut aren’t much better, although the Pasta Marinara is a better choice than the Chicken Alfredo. The Pasta Marinara has 20 grams of fat, 450 calories and 1100mg of sodium in 1/2 of the pan.
Pizza Hut nutrition information can be found here.
Taco Bell
Most Taco Bell locations now offer a Fresco menu. The items on the Fresco menu are all good choices. All items on the Fresco menu have 8 grams of fat or less.
Lunch/Dinner– Chicken soft taco- 6 grams of fat, 180 calories and 460mg of sodium. They’re so good, you can have two!
Taco Bell nutrition can be found here.
Wendy’s
Breakfast– Steel Cut Oatmeal- 2 grams of fat, 140 calories and 190mg of sodium.
Lunch/Dinner– Ultimate Grilled Chicken Sandwich- 10 grams of fat, 390 calories and 880mg of sodium.
Salad– Caesar Salad (with croutons and dressing)- 11 grams of fat, 110 calories and 180mg of sodium.
Sides– Baked Potato with Sour Cream and Chives- 3.5 grams of fat, 320 calories and 50mg of sodium.
Sm. Chili-6 grams of fat, 210 calories and 880mg of sodium.
Wendy’s nutrition information can be found here.
Don’t see the fast food restaurant here that you frequent, ask them at the counter for their list of nutrition information. Chose grilled chicken options, with no dressings.
When choosing sides, stay away from items labeled crispy. Order the dressing on the side, dip your bites into your dressing. You will find you use far less dressing than what is provided.
If there aren’t fast foods available, check out our article on healthy gas station/truck stop food choices. Making good food choices will pay off and your waistline will thank you!