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:

Focus on lean proteins, fiber, and veggies

These keep you full and energized without the crash.

Watch your portions

Skip supersized or combo meals. A junior or kid's portion often hits the spot. 3. Stick to around 500 calories or less per meal

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!