by Margaret S Garrett - Published 6 months ago

8 Healthier McDonald's Orders: Dietitian's Picks

McDonald's is a popular fast food chain found almost everywhere. Whether you need a quick bite to eat or crave the McNuggets you loved as a kid, it's understandable to eat at McDonald's occasionally.

The good news is that McDonald's offers healthier options that allow you to enjoy your favorite fast food without compromising your nutrition or weight loss goals.

Can You Eat Healthy at McDonald's?

Fast food is often high in sodium, calories, and fat. Consuming too much of these can negatively affect your mental and physical health. Therefore, moderation is key. If you crave those iconic fries or a classic burger, indulge occasionally. Making smart choices and simple substitutions at fast food restaurants like McDonald's allows you to satisfy your cravings while feeling good about your choices for your body and mind.

Here are some things to keep in mind the next time you order at McDonald's:

Chicken menu items are generally as high in protein as beef burgers but often contain less fat.
It can be tempting to supersize your meal, but sticking to smaller portions will help you feel better about your choices later.

8 Healthy McDonald's Foods and Meals According to a Dietitian

Daisy Mercer, was asked about her criteria for the healthiest McDonald's items.

According to Mercer, "The healthiest options, in my view, tend to include more ‘whole’ ingredients, with options for reduced serving sizes (4-piece instead of 10) as well as a lower calorie count (400ish and below)."

Following these guidelines, we've selected some of the healthiest options for breakfast, lunch, and dinner, allowing you to enjoy McDonald's anytime!

1. Fruit and Maple Oatmeal

Start your day with a bowl of fruit and maple oatmeal for a healthy McDonald's breakfast. Oatmeal boasts numerous health benefits due to its high antioxidant content, whole-grain fiber, and cholesterol-lowering properties, making it a top choice for a healthy breakfast.

This oatmeal has 320 calories, 4.5 grams of fat, and six grams of protein, making it a balanced and healthy option.

2. Egg McMuffin

For a savory fast food breakfast, consider the original Egg McMuffin, which offers 310 calories, 13 grams of fat, and 17 grams of protein. It's a better option for macro counting with 30 grams of carbs compared to oatmeal's 64 grams. The egg, cheese, and Canadian bacon provide a good protein boost.

3. 4-piece Chicken McNuggets with Small Fries

McDonald’s chicken nuggets are popular. For a lighter option, try the 4-piece size, containing just 170 calories, 10 grams of fat, and nine grams of protein. Mercer notes that "Chicken options generally contain a lower ratio of saturated fat than options that go heavy on the beef and cheese."

The low-calorie count lets you pair your nuggets with small fries and still keep the meal under 500 calories. Small fries have 230 calories and 11 grams of fat, excluding dipping sauces like ketchup.

4. Filet-O-Fish Sandwich

The Filet-O-Fish is a McDonald’s classic with 390 calories, 19 grams of fat, and 16 grams of protein. While broiled or seared fish is better for fat reduction, fish has several health benefits and is typically lean. You can request it without cheese or sauce to lower fat content or enjoy it as is.

5. McDonald's Classic Hamburger

You might be surprised to learn that the classic burger at McDonald’s has only 250 calories. With its toppings, it contains nine grams of fat and 12 grams of protein. You can even pair it with small fries and stay under 500 calories.

6. Apple Slices

A side of apple slices is the healthiest option at McDonald’s. Each serving has only 15 calories, zero fat, and just three grams of sugar, making it a healthier choice than fries or other desserts.

7. Hash Browns

Perfectly golden and crispy, hash browns are a delicious breakfast treat at McDonald’s. Each one has 140 calories, eight grams of fat, and two grams of protein. You can pair them with other breakfast items to create a filling meal under 500 calories.

8. Sausage Burrito

For a different breakfast option, try the sausage burrito. It has 310 calories, 17 grams of fat, and 13 grams of protein. This burrito offers a tasty alternative to a breakfast sandwich, with protein from sausage, veggies like peppers and onions, and melted cheese.

Making Healthy Eating a Habit Even While Enjoying McDonald's

Making healthy choices at restaurants like McDonald’s is possible. Stick to low-calorie items that are flavorful and satisfying. Remember to be mindful and eat in moderation. While McDonald’s offers tasty options, “for the ultimate in wholesome ingredients, predictability, and mindful preparation,” there’s no place like home.