12 cheap fast food options that are surprisingly healthy
The Chick-fil-A grilled chicken sandwich is a great choice thanks to its lean grilled chicken breast and whole grain bun.
It has become a favorite among dietitians, and it's easy to see why. The official nutrition panel lists the sandwich as containing 390 calories and 28 grams of protein. The relatively high protein-to-calorie ratio helps people stay full on the road. Swap fries for a fruit cup, and why not also try it with extra lettuce and tomato, which the kitchen usually adds at no charge.
Breakfast suffers under the same sticker shock that has hit groceries and rent. Yet, McDonald's Fruit & Maple Oatmeal still shows a $1.99 price tag in many U.S. restaurants. The chain's own nutrition panel lists 320 calories, which is an excellent light morning meal option.
At a time when a single croissant sandwich can crack the five-dollar mark, this bowl gives you more fiber for fewer coins and leaves you feeling warm rather than weighed down. You can trim extra sugar by skipping the brown-sugar packet, and my favorite extra is a shake of cinnamon, which is free.
Taco Bell's Veggie Power Menu Bowl is one of the rare meals that hasn't sprinted out of the value lane and costs less than $5. Loaded with beans, rice, lettuce, guacamole, and salsa, this bowl gives you 12 grams of plant-based protein and fiber in one go. Customizing stays easy: ask the staff to skip cheese and sour cream for a lighter bowl, or why not also try it with extra pico de gallo for a bright kick that costs nothing.
Blaze Pizza's Build‑Your‑Own pie with cauliflower crust is a healthy option, as the crust is lower in calories and refined carbs compared to traditional dough. A single slice of the specialty crust contains only 94 calories, 15 g of carbs, 2.3 g of fat, and 4 g of protein, as the dough replaces refined flour with real cauliflower blended with a touch of rice and cheese. You can also customize the pizza and build your own healthy lunch the way you crave!
Breakfast prices at most chains have sprinted ahead of rent, yet Starbucks's Egg White & Roasted Red Pepper Egg Bites still land in the $5–$7 window. Starbucks Egg White & Roasted Red Pepper Egg Bites are packed with protein and made with just egg whites, spinach, and red peppers. No crazy extra ingredients needed! They are low in carbs and calories, with just 170 per serving, which sounds like the ideal quick, balanced breakfast.
Because Starbucks cooks them sous vide, the texture remains silky, and you avoid the greasy skillet.
Chipotle's build-your-own chicken salad bowl shows how smart ingredient picks turn a grab-and-go order into a macro marvel. Stick with romaine, black beans, grilled chicken, fresh tomato salsa, and fajita veggies, and you'll land at a reasonable calorie count with great protein and fiber content.
My favorite flourish is an extra scoop of pico de gallo plus a squeeze of lime. Bright, refreshing, and usually on the house.
Rewards members can earn ten points per dollar on every order.
Panera Bread's Mediterranean Veggie Sandwich strikes a rare balance of flavor, nutrition, and cost. A whole sandwich comes in at 440 calories with 17 g of protein. Layers of cilantro-jalapeño hummus, crunchy cucumbers, tomatoes, peppadew peppers, and feta deliver plenty of pop; why not also try it with an extra handful of cucumbers for added crunch at no extra cost?
The sandwich bears Panera's climate-friendly Cool Food Meal badge and meets the chain's 'Clean' ingredient promise, which rejects artificial preservatives and colors.
Oh, and did I mention it is under $7 for this delicious sandwich? Another win!
Dunkin's Veggie Egg White Wake-Up Wrap punches above its weight for both nutrition and price. The latest nutrition data shows that the wrap contains approximately 180–190 calories, 14–15 grams of carbs, and 8 grams of protein, thanks to a filling of cage-free egg whites, peppers, onions, and a warm tortilla.
This nutritious, quick, on-the-go breakfast will cost you right around $3. You can grab it fast, enjoy every bite, and not feel weighed down at all!
It may seem a little odd to order just a chicken breast at a fast food restaurant, but it is actually very flavorful on its own and works well if you're watching your fat or carb intake.
KFC's Kentucky Grilled Chicken Breast layers the Colonel's famous 11-herb spice rub on a lean, skin-on breast that never sees the deep fryer. One piece comes in at roughly 220 calories, 40 grams of protein, and zero carbs, and costs about five dollars in most regions.
Because the meat is seasoned, rested, and finished in a high-heat grill, fat drips away while moisture stays locked in. Add a complimentary packet of KFC hot sauce for extra zip without spending or loading up on calories.
Burger King's Garden Side Salad is one of the few fast-food menu items that lets you swap starch for real produce without paying a premium. The company's nutrition sheet lists 14 calories when ordered plain. Trading Burger King's Garden Side Salad for a small order of fries is a textbook example of how a tiny menu choice can reshape a meal.
Add a squeeze of lemon or a light drizzle of balsamic vinaigrette instead of salted ketchup, and the swap delivers a crisp, refreshing side that supports nutrient intake and portion control without sacrificing flavor.
A company press release first featured this entrée on a '5 Under 500 Calories' list.
El Pollo Loco's Chicken Black Bean Bowl begins with citrus-marinated, fire-grilled chicken breast that adds smoky depth without the grease of frying. The bowl stacks slow-simmered black beans, steamed broccoli, pico de gallo, avocado, and a dusting of cotija, coming in at about 460 calories and 37 grams of protein, according to the chain's own nutrition guide.
Jack in the Box's Chicken Fajita Pita is a handheld worth slowing down for: citrus-marinated grilled chicken, caramelized onions, lettuce, tomatoes, and a side of fire-roasted salsa tucked inside a warm whole-grain pita. Company nutrition tables show 320 calories with 27 g of protein. These numbers rival those of many 'light' chicken wraps, yet they deliver more vegetables and substantially less saturated fat than a typical fried-chicken sandwich.
Ask for an extra spoonful of tomatoes or jalapeños; many locations include those veggies at no additional cost, although some may add a small upcharge.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
38 minutes ago
- Yahoo
Urgent warning for parents: Deadly nicotine poisonings in kids are skyrocketing
The number of young children sickened after getting their little hands on nicotine products like pouches and vape e-liquids has skyrocketed in recent years. From 2010 through 2023, U.S. poison centers reported 134,663 cases of nicotine poisonings among kids under age 6, according to a study published Monday in Pediatrics, a journal of the American Academy of Pediatrics. Nearly all occurred at home. The cases included exposures to nicotine pouches, chewing tobacco, regular cigarettes, vapes and nicotine replacement products like gum and lozenges. But it's nicotine pouches, like the wildly popular Zyn, that are behind the most significant rise in accidental nicotine poisonings among young kids. The new research found that the rate of poisonings involving nicotine pouches among kids under 6 rose from 0.48 per 100,000 children in 2020 to 4.14 per 100,000 in 2023. That's an increase of 763% in just three years — a startling finding that correlates with a surge in sales of nicotine pouches. Nicotine pouches — which users tuck between their lip and gum and later discard — can contain as much as 6 milligrams of nicotine, a stimulant, and have been promoted as tobacco-free, spit-free and hands-free alternatives to cigarettes and chewing tobacco. They are not, however, approved by the Food and Drug Administration as nicotine replacement products used to help quit smoking. Philip Morris, which owns Zyn, said in a statement that 'Zyn's packaging is designed to be child resistant.' A 2021 study from the Centers for Disease Control and Prevention's Office on Smoking and Health (one of several public health groups dismantled under the Trump administration) found that sales of nicotine pouches rose dramatically in the past decade, from $709,000 in 2016 to $216 million by mid-2020. 'It was just a matter of time before they fell into the hands of younger kids,' said Dr. Molly O'Shea, a Michigan pediatrician and spokesperson for the American Academy of Pediatrics. 'It's unfortunate, but not shocking.' Nicotine is a chemical that's highly toxic and could easily exceed a fatal dose in small children, according to a 2013 study. The chemical increases heart rate and blood pressure, and could lead to nausea, vomiting or even coma, the study authors wrote. Most cases included in the new research weren't serious enough to warrant medical attention. But 39 children had significant side effects, like trouble breathing and seizures, said Natalie Rine, an author of the new study and director of the Central Ohio Poison Center at Nationwide Children's Hospital in Columbus. Most nicotine poisoning cases, 76%, were babies and toddlers under age 2. Two children, a 1-year-old boy and another boy about a year and a half old, died after ingesting liquid nicotine used in vapes. 'It's good that the majority of kids in the study actually did pretty well. Most kids had either minor symptoms or no symptoms and didn't require any medical management,' Rine said. 'But two deaths is a lot, especially for something considered a preventable death.' The study 'adds to concerns about the health risks that nicotine pouches pose to kids,' Yolonda Richardson, president of the Campaign for Tobacco-Free Kids, said in a statement. 'It's critical that we educate parents, childcare providers and healthcare providers about the health risks of these products, including poisoning.' Richardson was not involved with the new research. Kids are curious by nature. Babies and toddlers in particular explore their worlds by putting things in their mouth. And they're masters at breaking into drawers and cabinets to find new 'toys.' Many canisters of nicotine pouches are not equipped with child-resistant packaging. They taste good, too. Mint and fruit flavors are almost always added. O'Shea said it's critical that all nicotine products are placed far out of reach of children. 'That doesn't mean in your purse, in your back pocket or on the counter,' she said. 'It means locked away.' It's not just parents and other adult caregivers who must be mindful of their nicotine products. An April study from the Keck School of Medicine of the University of Southern California found the use of nicotine pouches among high school students nearly doubled between 2023 and 2024. 'It's easy for a teenager to be using this product and have parents be unaware,' O'Shea said. 'It's important for parents to be talking with their teenagers about products like this and having open dialogue in a nonjudgmental way in order to ascertain any risk.' Rine also recommends adding the national poison control number to cellphones: 1-800-222-1222. This article was originally published on
Yahoo
38 minutes ago
- Yahoo
What is VO2 max? The metric that could give you better workouts
On TikTok, VO2 max is going viral as the key to improving your endurance during a workout, but what exactly does it measure? In short, you can think of this metric as the maximum amount of oxygen your body uses during exercise – V stands for volume, and O2 stands for oxygen, per Harvard Health. But what do you gain from trying to increase it? For some people, improving VO2 max could help you attain longer, sustained workouts, and offer potential cardiovascular benefits, experts say. So, whether you're an athlete, or simply trying to improve your performance during exercise, here's why it might be worth taking a closer look at your VO2 max. As the heart pumps oxygen-rich blood throughout the body, it delivers oxygen to your muscles. Our muscles then utilize oxygen to produce adenosine triphosphate (ATP), which provides energy, says Heather Milton, a board-certified clinical exercise physiologist, and certified strength and conditioning specialist with NYU Langone. '(VO2 max is) a function of your cardiorespiratory system to (be) able to transmit oxygen from the air around you into your lungs and into your circulatory system,' says Dr. Christopher Tanayan, a sports cardiologist and Director of Sports Cardiology at Lenox Hill Hospital at Northwell Health. The most accurate way to calculate your VO2 max is in a clinical setting, says Tanayan. 'A CPET (cardiopulmonary exercise test) is the gold standard of estimating someone's VO2 max,' he says. In the setting of a performance center, this test might also be referred to as an aerobic capacity test, or a VO2 max test, says Milton. During a CPET, you'll wear a mask that records the amount of oxygen you inhale, the amount of carbon dioxide you exhale and your number of respirations per minute. 'Essentially, the mask is measuring the volume of air that we're taking in,' says Milton. You'll complete a series of exercises (typically using treadmills or bikes) that become increasingly strenuous over time. The test continues until you reach a point where you're no longer able to consume and deliver oxygen to your muscles – that number is your VO2 max, Tanayan says. Your VO2 max is measured in mL/kg/min (milliliters of oxygen consumed per kilogram of body weight per minute of exercise), according to Harvard Health. Another way to find your VO2 max is using a wearable (such as a Fitbit, Garmin or Apple Watch) to track your performance during exercise. With a bit of math and extrapolation, wearables can approximate the amount of energy you're using during your workout by measuring your heart rate response to submaximal efforts, ideally taking into account your age, weight and sex, says Milton. Are you exercising 'in the zone'? All about Zone 2 cardio. Ultimately, 'there is no perfect VO2 max score – it varies from individual to individual,' says Tanayan. There are lots of variables that go into calculating your VO2 max, including your genetics, age, sex, fitness level and altitude that you're exercising at, says Dr. Amadeus Mason, an assistant professor in the othopaedics and family medicine department at Emory University School of Medicine, and the chief medical officer for Atlanta United FC and medical director for Team USA Track & Field. A higher VO2 max could indicate better cardiovascular fitness and endurance – this means you'll be able to move and sustain more activity for longer periods of time, says Mason. Research shows there may be a potential correlation between having a higher VO2 max, and decreased risk for cardiovascular diseases, per Harvard Health. However, the metric alone should not be interpreted as an indicator of overall health, Mason underscores. In case you missed: Any physical activity burns calories, but these exercises burn the most From a training standpoint, once you know your VO2 max, there are steps you can take to improve this number, which could increase your endurance during a workout. Still, not everyone needs to train to improve their VO2 max; it really depends on your exercise goals. For example, if you're an anaerobic athlete (i.e. a weightlifter or sprinter) who needs short bursts of power to get through a workout, training to increase your VO2 max might not be necessary, says Milton. On the other hand, if you perform a mix of aerobic (a.k.a. cardio) and anaerobic exercise, there are benefits to improving your VO2 max. Having a solid aerobic base promotes 'fast recovery in between bouts of high intensity (or anaerobic) exercise,' Milton says. For the general population, improving your VO2 max could also help with enhanced longevity and potential cardiovascular benefits, she says. To increase your VO2 max, try out these types of exercise, experts say: HIIT. Incorporate high intensity interval training (HIIT) into your workout routine, recommends Mason. There's a misconception that HIIT only consists of high impact exercises like jumping jacks, burpees and squat jumps, says Milton. However, because the ultimate goal of HIIT is to elicit a heart rate response, low-impact HIIT exercises could include incline treadmill walking, using an elliptical or working out with a stationary bike, she says. Cardio. For the non-professional athlete, one of the best ways to improve your VO2 max is by performing consistent aerobic exercise, says Mason. To get your heart rate and oxygen intake up, try steady-state cardio exercises like running, jogging, cycling or swimming. Resistance training. It's easy to slip into a pattern of only doing cardio as your sole mode of exercise, but resistance training is equally important, says Milton. Resistance training helps maintain muscle mass, and enhances the quality of the muscle you already have. It also lends itself to a few other benefits, including enhanced longevity, balance and agility and fall prevention, she says. This article originally appeared on USA TODAY: What is VO2 max? And how to increase it
Yahoo
38 minutes ago
- Yahoo
Eat 2 kiwis a day, skip that afternoon energy drink and avoid this color on sweaty days — plus 6 more health tips to help you have a great week
Hello, health and wellness enthusiasts! My name is Kaitlin Reilly, and I'm here to round up this week's tips for living your best life. This week, Yahoo's Natalie Rahhal took a look at how the pandemic impacted the physical activity levels of many Americans. Americans were moving more than ever pre-COVID — and then the world shut down. While lockdowns may be long over, we haven't yet gotten back to those pre-pandemic levels of activity. That's a problem, because too much sedentary time is linked to health risks such as cardiovascular disease and diabetes. One way to avoid these problems? Move more, whenever possible — even if you have a job that keeps you stuck at a desk for most of the day. Drink your coffee while on a morning walk, or take a lap around the office (or your home!) in between meetings. You can also make socializing time more active: Instead of meeting a friend for dinner or drinks, consider a workout class or evening stroll. And don't overlook 'exercise snacks,' bursts of movement you do to break up time sitting down. Just 30 seconds of jumping jacks or air squats can get your heart pumping and blood flowing. Want to see how warm it will be during your next walk? Check out your local weather forecast — and, hey, take a glance at your horoscope too, if you're interested. Then check out the small steps you can take this week to make it your best yet. In a column for the Washington Post, Dr. Trisha Pasricha shares that she has been 'prescribing' two kiwis a day for the patients at her gastroenterology clinic. These small, fuzzy fruits pack a big punch. Not only are they loaded with vitamin C, but just one kiwi contains 2 to 4 grams of fiber, something most Americans aren't getting enough of in their diets. And kiwis also contain actinidin, an enzyme that helps break down protein and therefore aids in digestion. So if you're feeling a little backed up (ahem), or just want a refreshing summer snack you can feel good about, kiwis are a great go-to. When the afternoon sleepies set in, it can be tempting to reach for something highly caffeinated — like an energy drink — to help you stay alert. But think twice, cardiologist Dr. Bhavna Suri tells Parade this week. 'Drinking these substances in excess sometimes speeds up our heart rate too much, or can cause some extra heartbeats, called ectopy,' Suri explains, resulting in palpitations. Another downside? Drinking caffeine later in the day can interrupt our sleep, which can lead to heart issues down the road. So what can you do about that post-lunch energy slump? Suri recommends taking a 15-minute walk — and getting some fresh air — to feel more refreshed. It's hot out there! You're probably sweating a lot this summer — but that doesn't mean you want everyone to know. Stylist Sophie Strauss has this top tip for the Guardian: Avoid wearing heather gray, which has black undertones that make it appear much darker when wet (and making those pit stains way more obvious). Navy and dark green tops are more forgiving, she adds, while busy patterns can offer a nice distraction. Making margaritas for a summer party? Beware so-called margarita burn. Our friends at Today say that the lime juice in margs contains furanocoumarin, which can react with sunlight and cause a type of skin inflammation known as phytophotodermatitis. This type of rash, which can show up hours after you touch lime juice, may leave behind red marks that fade into brown patches and can take up to eight weeks to fade. Still want to squeeze some limes for a fresh batch of margaritas? Make sure to rinse your hands immediately after juicing. Dermatologist Dr. David Kim tells Today that if you're already feeling the burn, use a steroid cream followed by brightening serums with kojic acid and arbutin, which can prevent brown patches from forming. According to Self, you might be sabotaging your workout gains with poor nutritional habits — like waiting too long to eat after you exercise. Unfortunately, doing so can delay muscle repair and increase soreness, leaving you feeling wiped out, dietitian Alex Larson explains. If you're not eating a meal after your workout, go for a snack that combines carbs and protein. A glass of chocolate milk and a turkey sandwich are solid options — or, make a fruit smoothie with a scoop of protein powder or some Greek yogurt. Interior designer Bri Macdonald tells Business Insider that one thing that cheapens the look of a home is low-quality fake plants — but it's not just aesthetics you should be concerned about. Fake plants also collect dust, which means you'll have to clean them regularly in order to maintain their look and avoid allergens. Use real plants, many of which help with air purification. A diet too high in sodium can lead to high blood pressure, which in turn can cause heart disease. And since cheese tends to be higher in salt, it's often on the chopping block for folks looking to eat healthier. If you're a cheese fan, though, you don't have to cut it out entirely. Instead, experts for EatingWell recommend avoiding higher sodium cheeses and opting instead for Swiss cheese, which is less salty than other varieties. For example, a one-ounce serving of Swiss cheese contains about 52 mg of sodium, while cheddar has about 185 mg. Plus, Swiss is rich in bioactive peptides, which may actually benefit blood pressure. Want to sneak in a daily workout that's actually safe? Your core is the one body part you can work out every day, no rest days needed, trainer Stephanie Mansour tells Today. Because your core muscles — think abs, lower back, hips and pelvis — are smaller, they recover faster than larger muscle groups like your quads or biceps. Plus, building a strong core improves posture, reduces back pain, helps with balance and makes everyday movements easier. Start with a five-minute routine of exercises like planks, crunches and mountain climbers. Since there are dozens of core exercises out there, beat boredom by switching things up when the routine gets stale. (Flutter kicks or Russian twists, anyone?) The summer months mean more time out in the sun, but if you're on certain medications, you need to be extra-cautious, USA Today reports. Certain meds — like some medications for anxiety and depression — cause excessive sweating, which means you could become dehydrated more quickly. Others, like many antibiotics, antihistamines and even oral birth control medication, cause sun sensitivity. If you're taking these medications, make sure you have water on hand (an electrolyte packet for extra-hot days can also be helpful) and are wearing sun-protective clothing, including sunglasses and a big hat. You should also make sure to regularly apply sunscreen.
