Applying Mediterranean Principles to Fast Food
Navigating the fast-food landscape can be challenging on a diet, but the core principles of Mediterranean eating offer a clear pathway. The Mediterranean diet emphasizes a high intake of plant-based foods, healthy fats primarily from olive oil, moderate consumption of lean proteins like fish and poultry, and limited red meat and sweets. When eating out, the key is to apply these foundational rules, such as opting for grilled over fried, maximizing vegetable intake, and controlling sauces and portion sizes.
Building a Mediterranean-Friendly Meal
At many fast-food and fast-casual establishments, you have the power to customize your order. This flexibility is your best tool for creating a meal that aligns with Mediterranean eating. Think in terms of components: base, protein, vegetables, and healthy fat sources. Skip the fried sides and sugary drinks and choose water or unsweetened iced tea instead. This approach empowers you to avoid common fast-food pitfalls like excess sodium, sugar, and unhealthy fats.
Fast-Food Chains with Mediterranean-Friendly Options
Several popular chains offer menu items that can be adapted to fit the Mediterranean diet with a few simple modifications.
Panera Bread
Panera is a strong contender for healthy fast food, offering a variety of salads, soups, and sandwiches.
- Order the Mediterranean Greens With Grains: This bowl is ready-made and aligns perfectly with the diet, featuring arugula, fresh vegetables, hummus, and feta.
- Choose the Mediterranean Veggie Sandwich: Ask for it on whole-grain bread and request a half-portion to manage carbs.
- Customize salads: Start with a Green Goddess Chicken Cobb Salad and ask for grilled chicken instead of fried, and dressing on the side to control portions.
- Opt for soup: Cream-based soups are generally high in saturated fat. Choose vegetable-based broths instead.
Chipotle
Chipotle's build-your-own model makes it exceptionally easy to create a Mediterranean-friendly meal.
- Build a burrito bowl: Start with a base of brown rice or a salad base. Add grilled chicken or sofritas for protein. Load up on beans, fajita veggies, and fresh tomato salsa.
- Add healthy fats: Top your bowl with guacamole or avocado, and skip the sour cream and cheese.
- Create healthy tacos: Use corn tortillas, grilled chicken, and plenty of veggies, holding the cheese and sour cream.
CAVA
As a fast-casual chain with a Mediterranean focus, CAVA is an excellent option right out of the gate.
- Choose a bowl or pita: Start with a base of greens, brown rice, or a rice/quinoa blend. Add falafel or grilled chicken.
- Fill it up: Pile on fresh toppings like hummus, cucumbers, tomatoes, and kalamata olives. Use an olive oil-based dressing like lemon-herb tahini.
Subway
Subway is a well-known option for customizable sandwiches, but mindful choices are necessary.
- Opt for the Veggie Delite: Build it on whole-wheat bread and load it with fresh vegetables like lettuce, tomatoes, cucumbers, and spinach.
- Add lean protein: Add roasted chicken breast to your Veggie Delite for a more filling meal. Use mustard instead of mayo to minimize unhealthy fats.
- Control the cheese and dressings: If you add cheese, use it sparingly. Choose a vinaigrette-based dressing or just a drizzle of olive oil and vinegar.
Chick-fil-A
While known for fried chicken, Chick-fil-A does offer some Mediterranean-compliant choices.
- Go for grilled: Order the Grilled Chicken Sandwich on a whole-grain bun, or ask for the chicken wrapped in lettuce.
- Choose a salad: The Market Salad with grilled chicken is a good choice, as it contains fresh fruit, nuts, and a flavorful vinaigrette.
- Mind the sauces: Most sauces are high in sugar and sodium. Use a vinaigrette sparingly or a simple squeeze of lemon.
Comparison: Standard vs. Mediterranean-Friendly Order
| Feature | Typical Fast-Food Order | Mediterranean-Friendly Fast-Food Order |
|---|---|---|
| Main Dish | Fried chicken sandwich on a white bun | Grilled chicken sandwich on whole-grain bun (or lettuce wrap) |
| Side | French fries | Side salad, apple slices, or baked potato |
| Drink | Sugary soda or milkshake | Water, unsweetened iced tea, or sparkling water |
| Protein | Processed or fried meat | Grilled chicken, fish, legumes, or beans |
| Sauces | Creamy, high-fat sauces (mayo, ranch) | Vinaigrette dressing (on the side) or olive oil and vinegar |
Conclusion: Making Informed Choices on the Go
While frequenting fast-food establishments isn't the ideal foundation for a Mediterranean diet, it is certainly not off-limits. By being mindful of the core principles—prioritizing whole foods, choosing lean and grilled proteins, focusing on healthy fats, and loading up on vegetables—you can make informed decisions even on the busiest days. The rise of fast-casual options like CAVA and the customizability at places like Chipotle and Panera make it easier than ever to stick to a heart-healthy eating pattern. The key is to view fast food not as a cheat but as an opportunity to apply your healthy eating skills. For more comprehensive information on adopting a Mediterranean lifestyle, consult reliable resources. Johns Hopkins Medicine offers great insights on the benefits of this eating pattern.
How to Build Your Own Mediterranean-Friendly Fast-Food Meal
- Start with a nutrient-dense base: Prioritize greens, brown rice, or quinoa. At places like Subway, choose whole-grain bread or a salad bowl.
- Select a lean protein: Opt for grilled chicken, grilled fish, or plant-based proteins like beans and falafel. Avoid fried options whenever possible.
- Load up on vegetables: Most fast-food restaurants offer fresh vegetables like lettuce, tomato, onions, and peppers. Ask for extra to boost fiber and nutrients.
- Choose healthy fats carefully: Get your healthy fats from sources like avocado, hummus, or a drizzle of olive oil, which some Mediterranean-style fast-casual spots provide.
- Be selective with sauces: Order dressings on the side and use them sparingly. Vinaigrettes are a better choice than creamy, high-fat dressings.
Meal Ideas at Specific Chains
- Cava: Create a customized bowl with a greens and brown rice base, grilled chicken or falafel, hummus, cucumber, tomato, and lemon-herb tahini dressing.
- Chipotle: Order a burrito bowl with brown rice, chicken, black beans, fajita veggies, fresh tomato salsa, and guacamole.
- Panera Bread: Choose the Mediterranean Greens With Grains bowl or a Mediterranean Veggie Sandwich on whole-grain bread.
- Subway: Build a Veggie Delite or a roasted chicken salad on whole-grain bread with extra vegetables.
- Wendy's: The Apple Pecan Salad with grilled chicken is a solid choice, just be mindful of the dressing quantity.
