7 Fast-Food Orders Dietitians Secretly Eat

Dietitians say fast food can fit into a balanced diet if you pick options with protein, some fiber and reasonable portions.

Board Certified Sports Dietitian Tara Collingwood said dietitians and nutrition professionals do eat fast food, but often make choices that better support a balanced intake.

“Dietists eat fast food, too—it’s just a matter of choosing options that include protein, some fiber, and reasonable portions. You don’t have to avoid fast food entirely to eat well,” Collingwood said. Collingwood is also a co-author of Flat Belly Cookbook for Dummies.

Collingwood said fast food is not necessarily “all or nothing.”

“Fast food doesn’t have to be all or nothing. There are plenty of options that include protein, fiber and reasonable portions. It’s about making conscious choices, not avoiding it completely.”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

She said the biggest concerns are often sodium, large portion sizes and added extras such as sauces, cheese or fried sides.

“The biggest problems are usually sodium, large portion sizes, and added extras (sauces, cheese, fried sides).”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

Taco Bell Bean Burrito

Collingwood said she likes the Taco Bell Bean Burrito as a plant-based option. She cited protein and fiber from beans, while noting sodium can be higher.

“A great example of a plant-based option with fiber and protein from beans. It’s filling and affordable, although sodium can be on the higher side.”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

McDonald’s Classic Cheeseburger

Collingwood described the McDonald’s Classic Cheeseburger as a more portion-controlled alternative to larger burgers, and said it can be satisfying when paired with a balanced meal.

“This is actually a portion-controlled alternative to larger burgers. It provides protein and can be satisfying without excess calories, especially when paired with a balanced meal like a side salad,”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

Wendy’s Small Chili

Collingwood said she considers Wendy’s Small Chili one of the better fast-food choices nutritionally, citing protein and fiber.

“One of the better fast food choices nutritionally,” Collingwood claims. “It’s high in protein and fiber, relatively lower in fat and more nutrient dense than many menu items.”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

Chick-fil-A Grilled Nuggets

For the chicken chain, Collingwood said her top choice is Chick-fil-A Grilled Nuggets, describing them as a leaner option than breaded alternatives, while cautioning that they may still be processed.

“A lean protein option that’s lower in calories and fat than breaded options. That said, calling it ‘clean protein’ is a bit of a stretch. It’s still processed and often paired with sauces that add calories and sodium,”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

In-N-Out “Protein Style”

Collingwood said In-N-Out “Protein Style” burgers are a common option for people trying to reduce carb intake, but she cautioned that replacing buns with lettuce does not automatically make the meal healthier overall.

“Wrapping a burger in lettuce may lower refined carbs, but that doesn’t necessarily make it ‘healthier’ overall. It’s still a burger with saturated fat and sodium, but you’re just cutting calories and refined flour,”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

Starbucks Egg White Wrap

Instead of opting for a muffin or candy, Collingwood said she chooses the Starbucks Egg White Wrap for a moderate-calorie breakfast with protein—while still considering sodium.

“A convenient, moderate-calorie breakfast option with protein, although sodium is still something to consider,”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

Chipotle Chicken Burrito Bowl

Collingwood said the Chipotle Chicken Burrito Bowl can be balanced when customers make careful customizations, but she warned portions and add-ons can grow quickly.

“This can be a very balanced choice with protein, fiber and customizable ingredients. Portions can get big quickly, so paying attention to extras (cheese, sour cream) can help keep it balanced,”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT

Collingwood’s overall guidance emphasizes mindful ordering—choosing items that offer protein and fiber, watching portions, and limiting add-ons that can drive up sodium and calories.

By Ali Musa
Wellness Desk – Health & Nutrition Monitoring.