Fast Food and the Kidneys

Fast Food, Smarter Choices: How to Eat Well on the Go

We get it — life moves fast. Between work, errands, school pick-ups, and unexpected delays, sometimes the only thing standing between you and hunger is a drive-thru. But here’s the good news: eating at a fast-food restaurant doesn’t have to mean throwing healthy habits out the window. With a little know-how, you can order meals that are satisfying and smarter.

Fast Food Can Be Healthier — Here’s How

Most fast-food meals are designed to be craveable: salty, rich, and calorie-dense. But you can build better options by keeping a few key ideas in mind:

3 Golden Rules for Healthier Fast-Food Orders:

1. Focus on lean proteins, fiber, and veggies
   These keep you full and energized without the crash.
   
   
2. These keep you full and energized without the crash.
   Skip supersized or combo meals. A junior or kid's portion often hits the spot.
   
   
3. Watch your portions
   Most chains list calorie info — it helps to plan ahead!

Burgers: Have Your Burger and Eat It Too

Fast-food burgers can be a sodium bomb — many pack 800 to 1,500 mg of sodium or more in a single sandwich (that’s over half the recommended daily limit!). Add fries and a soda, and you can easily blow past 2,000 mg before your next meal. Helpful tips:

• Choose single patties, not doubles or triples
• Ask for lean or veggie-based options if available
• Load up on veggies like onions, pickles, lettuce (spinach if you can get it!)
• Ditch the bun or go for a lettuce wrap
• Skip the cheese, mayo, and bacon — try mustard instead

Chicken: A Leaner Pick (When Grilled)

• Choose grilled, roasted, or baked — avoid anything labeled “crispy”
• Skip mayo and creamy sauces
• Order without the bun or dip grilled chicken in mustard

Fish: Proceed with Caution

• Most fast-food fish is fried and high in fat
• Skip breaded options and ask for preparation details
• Tuna salads? Check if they're loaded with mayo — if so, best to avoid

Salads: Not Always Saints

Some fast-food salads pack more calories than burgers — here’s how to make yours healthier:

• Ask for grilled chicken, beans, or egg for protein
• Choose dark leafy greens over iceberg lettuce
• Add color and crunch with veggies, or seeds
• Dressing tip: Order on the side and dip your fork in before each bite

Burritos & Tacos: Bowls Over Wraps

• Skip the tortilla — ask for a bowl with lettuce as a base
• Add brown rice (light portion) and lots of veggies
• Choose beans or lean meats (chicken, turkey)
• Go light on cheese and sour cream — try Greek yogurt instead
• Split a large burrito or bowl and save half for later

Sides: Think Beyond Fries

French fries are tasty, but try these better-for-you sides:

• Side salad (watch the dressing)
• Apple slices, fruit cups, or yogurt
• If you must have fries: choose the smallest size

Sauces & Condiments: Hidden Sugars & Sodium

Be mindful — sauces can pack in calories without you realizing it.

• Use mustard or vinegar
• Limit ketchup and BBQ sauce (high in sugar and salt)
• Avoid creamy dressings or ask for a light spread

Drinks: Skip the Soda Trap

Sodas (even diet ones) add sugar, chemicals, and zero nutrition. Try instead:

• Water (best pick)
• Unsweetened iced tea or sparkling water
• Skip shakes - they can hit 800+ calories

Keep It Occasional

Even with smart choices, fast food should be a sometimes thing — not an everyday habit. Once a week is a good maximum. Your body (and wallet) will thank you.

Quick Recap: Your Fast-Food Survival Checklist

• Grilled, not fried
• Single portion or kid-size
• Extra veggies
• Light on sauces and cheese
• Water or tea to drink
• Plan ahead when possible

Fast food happens. But with a little planning and a few smart swaps, you can turn a quick meal into a better one. Questions? Your providers of Renal Specialists of Houston are committed to helping you make wise food choices – just ask us!