Eating healthy on the run can be challenging, especially if you have food restrictions or don’t have much knowledge about nutrition. Here are five different fast food restaurant chains that provide healthier options and some recommended menu items to help you stay on track with your dietary goals.

At Subway menu items can be customized to meet your diet preferences: breads, meats and cheeses, veggies and dressings. You can control portion sizes. Their Fresh Fit menu, includes sandwiches that are low in saturated fat, are sensible in calories and have less sodium than some of the other sandwiches.

Healthier choices:

  • 6" Subway Club on 9-Grain Wheat Bread with lettuce, tomatoes, onions, green peppers, cucumbers and Sweet Onion Sauce plus apple slices; 445 calories, 4.5g fat (1.5g saturated)
  • Oven Roasted Chicken Salad with tomatoes, green peppers, onions, olives and cucumbers with honey-mustard dressing plus Yogurt Parfait; 400 calories, 6g fat (1.5g saturated)

Menu items can be modified to meet your diet preferences: burgers can be ordered in lettuce instead of buns, and/or fries can be unsalted to lower sodium. Wendy's also offers meals in full and half size servings. Junior-size options are available for burgers to cut calories, sodium and saturated fat.

Healthier choices:

  • Large Chili plus Garden Side Salad (no croutons) with reduced fat French dressing; 375 calories, 9 g fat (3.5 g saturated)
  • Ultimate Chicken Grill Sandwich plus apple slices; 440 calories, 10 g fat (1.5 g saturated)

Taco Bell:
Taco Bell keeps a registered dietitian (RD) on staff and, since 2008, has reduced sodium across its menu offerings by 15%. They offer the option to add extra veggies, sides and swaps to your order, which you can choose based on its online nutrition calculator. They also have the ‘fresco’ options that replace creamy, calorie-laden dressings with guacamole, sour cream and cheese with pico de gallo.

Healthier chocies:

  • Fresco Steak Burrito Supreme plus black beans; 430 calories, 10.5g fat (3g saturated)
  • Fresco Chicken Soft Taco plus Pintos 'n' Cheese; 330 calories, 10.5g fat (4g saturated)

The menu includes salad bowls and bistro boxes that contain fewer than 500 calories for people with different food preferences; and yogurt parfaits, which have fewer than 300 calories and provide 13 to 14 grams of protein. In addition to this, Starbucks plans to reduce average added sugar in their beverages by 25% by the end of 2020.

Healthier choices:

  • Chicken & Hummus Bistro Box (hummus, grilled chicken, grape tomatoes, cucumber and pita bread) plus a banana; 380 calories, 7g fat (1.2g saturated)
  • Zesty Chicken & Black Bean Salad Bowl (grilled chicken, black beans, roasted corn, jicama, tomatoes, feta, greens and quinoa with chile vinaigrette) plus Seasonal Harvest Fruit Blend; 450 calories, 15g fat (2.5g saturated)

Freshii is the ultimate star of healthy fast food, including fresh produce and antibiotic- and hormone-free animal proteins. They have an in-house chef and nutritionist and all the dressings are made daily in the stores, with only about three to four ingredients in each.

Healthier choices:

  • Buffalo Salad (romaine, blue cheese, cherry tomatoes, carrots, celery, Greek yogurt ranch, Buffalo sauce); 220 calories, 14 g fat (6 g saturated)
  • Teriyaki Twist Bowl (brown rice, edamame, crispy wontons, broccoli, carrots, cucumber, green onions, sesame seeds, teriyaki sauce); 490 calories, 9 g fat (1 g saturated)