11 “Healthy” Fast Food Options That Could Be Ruining Your Diet

When we’re trying to eat healthier, fast food might seem like an easy go-to with some better-for-you options on the menu. But just because something is labeled as “healthy” doesn’t mean it’s the best choice for your diet. Some of these options sneak in more calories, sodium, and fat than you’d expect, which can mess up your progress without you even realizing it. So, next time you’re thinking about grabbing something quick and “healthy” on the road, keep in mind that not all fast food is as good as it seems. Here’s a look at 15 options that could be doing more harm than good, even if they sound like the better choice.

Chick-fil-A Grilled Chicken Sandwich

Though it’s marketed as a healthy option, the Chick-fil-A Grilled Chicken Sandwich can be deceptive. At 390 calories, it offers a moderate amount of protein, but the 770 mg of sodium could contribute to bloating and high blood pressure if consumed regularly. The sandwich’s bun contains added sugars, which increase the calorie count. The meal also contains 12 grams of fat, including saturated fats that can contribute to poor heart health if consumed often. Paired with high-sugar drinks or fries, the meal can quickly become less diet-friendly. For those mindful of their sodium and sugar intake, this might not be as healthy as it appears​.

Taco Bell Cantina Chicken Power Bowl

While Taco Bell’s Cantina Chicken Power Bowl seems like a balanced meal, its sodium content is alarming. With over 1,150 mg of sodium, this bowl can push your daily intake limits, increasing the risk of heart disease over time. The meal contains 24 grams of fat, 7 grams of which are saturated, adding to the unhealthy aspect. Although it provides fiber and protein from ingredients like chicken and black beans, the inclusion of sour cream and guacamole can escalate the calorie count beyond 490 calories. While healthier than other options, it’s far from a low-calorie choice​.

Wendy’s Grilled Chicken Wrap

At first glance, Wendy’s Grilled Chicken Wrap seems like a healthier alternative, but with 1,170 mg of sodium, it can overwhelm your daily sodium intake. The wrap contains 16 grams of fat, including 5 grams of saturated fat, which can contribute to poor heart health. While the wrap has 27 grams of protein, it offers minimal fiber, which is essential for digestion. The tortilla wrap adds refined carbs, which may cause a spike in blood sugar. This wrap, while offering protein, can be problematic for those watching their sodium and fat intake​.

Subway Veggie Delight

Subway’s Veggie Delight is often regarded as a healthy, low-calorie meal, but it lacks substantial protein and fiber, making it less filling. At just 200 calories, it may leave you hungry sooner, leading to overeating later in the day. The sandwich also contains a significant amount of sodium, especially when paired with high-sodium condiments. Many assume this meal to be healthier because it’s plant-based, but its refined bread adds unnecessary carbs. While a better option than many fast-food meals, it’s not ideal for those aiming to stay full for longer periods​.

Starbucks Spinach, Feta, and Egg White Wrap

Starbucks’ Spinach, Feta, and Egg White Wrap comes in at under 300 calories, but its sodium content is quite high, with 1,060 mg per serving. While it’s a good source of protein and fiber, the wrap also contains 8 grams of fat, with 3.5 grams being saturated fat. The processed ingredients in the wrap, such as refined tortillas and cheese, can negatively impact blood sugar levels. While it may seem like a nutritious breakfast choice, those watching their sodium or fat intake should be cautious. Pairing this wrap with a sugary coffee drink could lead to excessive calorie consumption​.

McDonald’s Egg McMuffin

The Egg McMuffin from McDonald’s is often touted as a healthy breakfast option, but it’s not without its downsides. With 770 mg of sodium, it can contribute to high blood pressure if consumed regularly. Although it contains 17 grams of protein, which helps with satiety, the 13 grams of fat (including 6 grams of saturated fat) make it less heart-friendly. The muffin also contains refined carbs, which can cause spikes in blood sugar. While it’s lower in calories compared to other breakfast options, frequent consumption may harm your diet​.

Panera Tuna Salad Sandwich

Panera’s Tuna Salad Sandwich provides healthy fats and protein but comes with a hefty 1,060 mg of sodium. It also packs 29 grams of fat, 4.5 grams of which are saturated, which can contribute to weight gain and poor heart health. The sandwich has around 550 calories, which can add up quickly if paired with sides or drinks. Although it contains fiber and protein, the high-fat and sodium content make it a questionable choice for those on a strict diet. Overconsumption could easily derail weight loss efforts​.

KFC Kentucky Grilled Chicken

Though KFC’s grilled chicken is a better alternative to fried options, it still contains a significant amount of sodium. One grilled chicken breast packs 710 mg of sodium, which can cause bloating and contribute to high blood pressure if eaten frequently. The chicken also contains 7 grams of fat, including saturated fat, which isn’t ideal for heart health. While the meal provides a high amount of protein, it lacks fiber, making it less filling. For those trying to maintain a low-sodium diet, this option can still pose a challenge​.

Taco Bell Fresco Style Soft Taco

Taco Bell’s Fresco Style Soft Taco reduces calories by replacing cheese and sour cream with pico de gallo, but it’s still not perfect. The taco contains 500 mg of sodium, which is relatively high for such a small item. It also lacks fiber, which could make you feel less satisfied after eating. While it contains a modest amount of protein, it also has 4 grams of saturated fat. While it’s better than many other options at Taco Bell, it’s not a truly healthy choice for those watching their salt intake​.

Chipotle Balanced Macros Bowl

The Balanced Macros Bowl at Chipotle seems like a nutritious choice with its mix of rice, chicken, black beans, and vegetables. However, the sodium content can be a concern for those watching their intake, as Chipotle’s meals are often high in sodium due to added seasonings and dressings. This particular bowl contains about 700 calories, 33 grams of fat, and 45 grams of protein, which might be more than what’s needed for a single meal, especially for those on a calorie-restricted diet. Although it contains fiber and heart-healthy fats from the guacamole, the large portion sizes could derail your diet if not carefully monitored. Pairing this with chips or sugary beverages can easily push this meal from a healthy option to an indulgent one​.

McDonald’s Fruit and Maple Oatmeal

McDonald’s Fruit and Maple Oatmeal sounds like a nutritious breakfast choice, but it’s packed with hidden sugars. With 33 grams of sugar per serving, this oatmeal contains more sugar than a regular chocolate bar. While oatmeal is generally healthy, the added dried fruits and brown sugar make it a much higher-calorie option than plain oats. The 290 calories and 4.5 grams of fat might seem modest, but the sugar content can lead to energy crashes later in the day. It’s not the worst choice, but you’d be better off making your own unsweetened oatmeal at home.

This article originally appeared on RetailShout.

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