If You Have To Eat Fast Food...

When you're hungry and have only a few minutes (or a few bucks), fast food seems to be the only option. Yes, it’s higher in sodium than it should be. Yes, it tends to be devoid of fruits, vegetables, and fiber. And yes, it is loaded with carbs. But, there are some healthier low-carb fast-food options out there. You just need to know how to order.

Right off the bat, there are three things to know: some fast food condiments, like mayonnaise and other oil-based sauces, add a lot of fat and calories; anything on the side that's fried, like French fries and onion rings, is suspect; and the last thing you need when eating at a fast-food chain is to drink something that gives you calories without nutrients, like soda, sweetened tea, lemonade, and fruit drinks. These are all items that increase your fat and calorie intake exponentially.

That said, it is also important to realize that most fast food meals are often served on bread, tortillas, and other high-carb items, making sticking to a healthy diet tough. But did you know that most fast-food restaurants offer some good low-carb options, and many items can easily be modified to fit your lifestyle? Below are just a few:

SUB IN A TUB

A typical sub has at least 50 grams of carbs, most of which come from the bun. To minimize carbs and calories while keeping protein intake high, order a sub “in a tub” (all the ingredients of the sandwich are put in a bowl, sans the bun). It can save you 40 carbs! Just request that it be prepared as a salad with olive oil and vinegar for the dressing. Although the term “sub in a tub” originated at Jersey Mike’s, you can order your meal this way from any sub sandwich shop, including Subway.

KFC GRILLED CHICKEN

Choose the grilled chicken with a side of green beans for a balanced meal that contains fewer than 10 grams of carbs.

CHIPOTLE SALAD

Many people consider Chipotle to be healthier than other chains, as it uses high-quality ingredients and emphasizes animal welfare and sustainable farming practices. A salad with meat or chicken, grilled vegetables, and guacamole contains 14 grams of total carbs, 8 of which are fiber, and about 30 grams of high-quality protein.

BARE BURRITO

Almost every Mexican fast-food restaurant allows you to leave out the tortilla and other high-carb items, so you can get a burrito as a bowl (or “bare” burrito) for the great flavor of a traditional burrito with very few carbs.

LETTUCE-WRAPPED BURGER

To minimize the carbs in a burger, skip the bun and wrap the beef in a lettuce leaf. Top it with other veggies for maximum flavor.

BUFFALO WINGS

Most sports bars and pizza joints offer wings as an option. Choose non-breaded buffalo wings without sauces that add a lot of carbs. Sauces high in sugar include: teriyaki, honey, or barbecue. Add celery to create a meal that’s less than 10 grams of net carbs.

Fast food is typically loaded with calories, sodium, and unhealthy fat—often enough in one meal for an entire day. It also tends to be low in nutrients and almost totally lacking in fruit, vegetables, and fiber. But, there are some healthier low-carb fast-food options out there. And although fast food is certainly not as healthy as the food you can prepare at home, it’s good to know what to order in case it’s your only option.

What’s your favorite “healthy” fast food menu item? Let us know in the comments section below.