by When it comes to fast food, it can be challenging to make healthy choices. But Wendy’s, one of the largest fast-food chains in the world, offers a variety of options that can fit into a balanced diet. From salads to grilled chicken sandwiches, there are plenty of healthier options to choose from at Wendy’s.
To help you make the best choices at Wendy’s, we spoke to several dietitians to get their recommendations on what to order. Here’s what they had to say:
Salads
One of the best choices at Wendy’s is their selection of salads. “Wendy’s offers a variety of salads that are packed with fresh vegetables and lean protein options,” says Sarah Johnson, a registered dietitian. “The Power Mediterranean Chicken Salad and Southwest Avocado Chicken Salad are both great choices as they are loaded with nutrient-dense ingredients and provide a good balance of protein, healthy fats, and fiber.”
The Power Mediterranean Chicken Salad contains grilled chicken, feta cheese, hummus, and a blend of quinoa, white beans, and farro. The Southwest Avocado Chicken Salad features grilled chicken, avocado, black beans, corn, and salsa. Both salads can be customized to meet your dietary needs, such as dressing on the side or without cheese.
Grilled Chicken Sandwich
If you’re in the mood for a sandwich, dietitians recommend the Grilled Chicken Sandwich as a healthier option. “The Grilled Chicken Sandwich at Wendy’s is a great choice because it contains a lean source of protein, whole grains, and vegetables,” says Emily Smith, a certified nutritionist. “Opt for the plain grilled chicken sandwich and skip the creamy sauces and cheese to keep it lower in calories and fat.”
The Grilled Chicken Sandwich comes with a grilled chicken breast, lettuce, and tomato on a toasted bun. You can also add your favorite vegetables like onions and pickles for added flavor and nutrients.
Baked Potato
For a simple and filling side dish, dietitians recommend the plain baked potato. “The plain baked potato at Wendy’s is a good choice for those looking for a lower calorie side option,” says Johnson. “It’s a good source of fiber and potassium, and it can be customized with your choice of toppings like chives, salsa, or even a small amount of sour cream.”
A plain baked potato provides a good source of complex carbohydrates and can help keep you full and satisfied. Be mindful of portion sizes when adding toppings to keep it within your calorie goals.
Chili
Another recommended option at Wendy’s is their signature chili. “Wendy’s chili is a good choice for a warming and satisfying meal option,” says Smith. “It’s made with lean ground beef, kidney beans, and a variety of vegetables, making it a good source of protein, fiber, and vitamins.”
The small cup of chili at Wendy’s contains 170 calories and 14 grams of protein. It’s a good choice for those looking for a hearty and nutritious option that can also help keep you full throughout the day.
Frosty
If you’re in the mood for a sweet treat, the Frosty can be a better option compared to other desserts. “The Frosty at Wendy’s is a lower-calorie option for those with a sweet tooth,” says Johnson. “It’s a creamy and refreshing treat that can help satisfy your cravings without going overboard on calories.”
The small Frosty at Wendy’s contains 200 calories and is made with real milk, making it a better option compared to other high-calorie desserts. Just be mindful of portion sizes and enjoy it in moderation.
Overall, it is possible to make healthier choices at Wendy’s by selecting items that are lower in calories, fat, and sodium and higher in nutrients like protein, fiber, and vitamins. By choosing salads, grilled chicken sandwiches, plain baked potatoes, chili, and the Frosty in moderation, you can enjoy a meal at Wendy’s that fits into a balanced diet. And don’t forget to customize your order to meet your dietary needs by asking for any sauces or dressings on the side and opting for additional vegetables and whole grain options when available.
Remember to practice mindful eating, paying attention to portion sizes and your hunger/fullness cues. And if you’re unsure about the nutritional content of a menu item, don’t hesitate to ask for more information or look it up online. With a little planning and awareness, you can enjoy a meal at Wendy’s that supports your health and well-being.
