With our hectic lives and breakneck pace, drive-thrus are often the go-to destination for many meals. And while it’s convenient, it’s our health that pays the real price.

Most drive-thru fare is a poor substitute for a home-cooked meal; it has little nutritional value, excessive fat and sodium, and can pack on pounds quicker than you can say “hold the mayo.” 

However, the right choices won’t derail your diet. The key is sticking to cleaner foods and beverages and being savvy enough to ask the restaurant for exactly what you want. 

Making Wise Choices at the Drive-Thru 

Our first meal choices should always be simple, whole foods. Life gets in the way sometimes, though, and we can find ourselves in a pinch. If you find yourself swinging by a fast-food chain to add fuel to your tank, there are a few simple guidelines you can always follow to make better dietary choices. 

Want to get the most nutritional bang for your buck? Here are some tried-and-true tips. 

• No bread – Order any burger or sandwich without the bun and cheese. This will give you a high-protein snack with fewer empty carbs. Doubling up on the lettuce, tomatoes and onions is a good idea, too.
• Healthier sides – It may seem sacrilegious, but it really is OK to order a fast-food meal without fries. Many fast-food restaurants offer healthier side options, such as side salads, apple slices and oatmeal.
• Light salads – Salads can be a great, diet-friendly drive-thru choice — but only if ordered correctly. Try sticking to light dressings and grilled chicken and nix the “crispy” chicken, cheese and croutons.
• Better beverages – Opt for water (always the best choice) or real fruit juice at the drive-thru. If you’re really feeling a craving for soda, go with a diet version to avoid excess calories. 

Subway Diet-Friendly Fast Foods  

Subway can be a dieter’s paradise because of the comparatively generous amount of vegetables up for grabs. Just take a look at its spokesperson, Jared Fogle! But with all of the rich, fatty condiments available, it also has a lot of potential for calorie overload, so be careful when building your sub or dressing your salad. 

If you’re going with a sub, the six-inch is more than enough. Opt for healthier breads, such as the whole wheat and the flatbread. A few diet-friendly drive-thru choices at Subway you can opt for: 

• Oven Roasted Chicken with Spinach Salad – 434 cal, 14g total fat, 8g fiber, 21g protein.
• Veggie Delite Sub – 290 cal, 7.5g total fat, 5g fiber, 12g protein.
• Turkey Breast Salad – 349 cal, 2g total fat, 4g fiber, 12g protein.
• Roast Beef Sub – 380 cal, 9.5g total fat, 5g fiber, 30g protein.
• Turkey & Spinach with Avocado Sub – 340 cal, 9g total fat, 8g fiber, 19g protein. 

McDonalds Diet-Friendly Fast Foods  

The truth of the matter is that you can always find diet-friendly drive-thru fare if you commit to doing so. You’ll be lovin’ it at McDonalds when you order several small items to build your own meal – no supersizing here. Opt for those alternative sides and avoid the calorie-laden French fries and regular sodas. 

Here are some McDonald’s foods that you can include occasionally in your diet without wrecking your weight-loss goals: 

• Premium Caesar Salad with Grilled Chicken – 190 calories, 5g fat, 27g protein.
• Fruit ‘n Yogurt Parfait – 150 calories, 2g fat, 4g protein.
• Grilled Chicken Ranch Snack Wrap – 270 calories, 12g fat, 16g protein.
• Fruit & Maple Oatmeal – 290 calories, 4g fat, 5g protein.
• Chicken McNuggets (6 piece) – 280 calories, 18g fat, 13g protein. 

KFC Diet-Friendly Fast Foods  

Chicken, KFC’s specialty, is one of the best meal choices you can make. It’s high in protein, comparatively low in saturated fat and considered one the best lean proteins among dieters. While Kentucky Fried Chicken does have a huge selection of fatty diet killers, if you take the “F” out of KFC, you can find some diet-friendly drive-thru fare. 

Some of KFC’s lighter menu choices include: 

• Crispy Chicken Caesar Salad without dressing or croutons – 330 calories, 17g total fat, 29g protein.
• Original Recipe Chicken breast without skin or breading – 130 calories, 7g total fat, 11g protein.
• Chicken Littles without Sauce – 210 calories, 8g total fat, 14g protein.
• Green Beans – 25 calories, 0g fat, 1g protein.
• GoGo squeeZ Applesauce – 60 calories, 0g fat, 0g protein. 

Taco Bell Diet-Friendly Fast Foods  

Taco Bell recently announced that it plans to have 20 percent of its combo meals (a main item, a side and a drink) meet one-third of the federal government’s recommended dietary guidelines by 2020. This will mean meal choices with less fat, less sodium and fewer overall calories. Taco Bell CEO Greg Creed explains: “Our customers tastes and needs are evolving. They want more balanced options.” 

In the meantime, there are a few menu items that can be considered diet-friendly drive-thru fare, mostly from their “Fresco Menu.” These items replace cheese with salsa, greatly reducing the calorie content. 

Some of the lower-calorie, diet-friendly drive-thru options at Taco Bell include: 

• Fresco Burrito Supreme (steak) – 350 calories, 9g total fat, 17g protein.
• Fresco Grilled Steak Soft Taco – 160 calories, 4.5g total fat, 11g protein.
• Side of black beans – 80 calories, 1.5g total fat, 4g protein.
• Spicy Buffalo Chicken Griller – 350 calories, 15g total fat, 15g protein.
• Cool Ranch Doritos Locos Taco – 160 calories, 10g total fat, 8g protein. 

When it comes to eating lite on the go, it all boils down to education and choices. Fast-food chains may have healthier options on the menus, but you can’t buy willpower. That comes from within. Know what your goals are, what diet-friendly drive-thru fare is available and then commit to making the right choices at mealtime.  

The next time you think fast, think smart.