Sometimes, you’re running late or need something quick, and fast food is the most convenient option. Other times, only a burger or slice of pizza will do. In many everyday situations, fast food may be the most practical choice.

If you’re living with obesity and following a nutrition plan, eating fast food can feel like navigating a minefield. You might worry about veering off track just to get something in your system. If that sounds familiar, the good news is that it’s possible to make choices that support your health and nutrition goals — even at the drive-thru. Here’s what you should know.

Why Fast Food Can Be Hard for People Living With Obesity

Fast food isn’t usually known for its health benefits. Some meals can pack in enough calories, carbohydrates, and saturated fat to meet — or exceed — what you need in a whole day. If you’re also managing conditions like type 2 diabetes or insulin resistance, certain fast-food choices may make it harder to keep your blood glucose (sugar) in a healthy range.

This can make eating fast food feel like a challenge when you’re living with obesity or related health concerns. You might feel caught between satisfying your hunger and sticking to your nutrition goals.

The Best Diet for Eating With Obesity

Obesity treatments often include approaches like nutrition changes and physical activity to improve overall health and reduce the risk of related complications. Depending on your needs, dietary changes might involve:

• Limiting calories
• Avoiding ultraprocessed foods
• Increasing fruits, veggies, and fiber
• Reducing sugary drinks and snacks

In terms of dietary plans, no diet guarantees desired outcomes, such as weight loss and management, for everyone with obesity. You should avoid fad diets and work closely with your healthcare professional and other specialists, like a registered dietitian, to find the best and most sustainable diet for you.

Your healthcare provider might recommend diets like the Mediterranean diet, which emphasizes whole foods and healthy fats, to help support your health and manage any related conditions.

How To Eat Well With Obesity at a Fast-Food Restaurant

Applying healthy eating strategies at a fast-food place can be tricky — but it’s doable, especially if eating out is only an occasional part of your routine. If you have questions or concerns about food choices, talking with a healthcare provider or registered dietitian can help. In the meantime, here are some tips to help you feel more confident when ordering.

1. Check Menus Ahead of Time

If possible, check the menu of any fast-food restaurant you want to go to before you get there. If you can’t do that, take your time to review the menu items and nutritional information, even if there are other cars behind you in the drive-thru.

If you feel pressured or self-conscious, consider bringing a snack so you can pull over, check the menu on your phone, and make a decision that works for you. Many places highlight items with more vegetables, lean proteins, or smaller portion sizes, which can support your health goals.

A member of MyObesityTeam mentioned doing this, saying, “I have those days when I want fast food. Before going, I look up their menu and buy foods that are low-calorie. You can still have these foods every now and then. There are also lighter ways of ordering these foods.”

2. Know What Works for You

It may take time to discover what choices feel best for you when eating at fast-food restaurants. In general, aim to include more foods that support your energy and health — like whole grains, vegetables, and fruits — when they’re available. These are often limited on fast-food menus, so seeking them out can help balance your meal.

“As for fast food … they have slightly healthier options on the menu than my favorites. I try to order chicken over beef. Salads with the light dressing — the plain ones, not the ones chock full of stuff,” a MyObesityTeam member shared.

Others emphasized that enjoying fast food in moderation works better than cutting it out completely. “I will not give up food that I like because I’m trying to lose weight. I like fast food! I now will not eat it every day, but once a week is good for me,” another member wrote.

3. If You Have Diabetes, Test Your Blood Sugar

If you’re trying something new or you haven’t eaten much fast food since being diagnosed with diabetes, start testing your blood sugar after you eat. This will help you understand how different meals affect your body. It’s important to approach this process with curiosity rather than judgment or fear, keeping in mind that stress itself can also raise blood sugar levels.

One member with diabetes goes so far as to keep lists of which fast foods and restaurant foods work for them. “Since carbs can be added that I cannot see and may never have been mentioned, I try to test two hours after I have something I have never tried before,” they explained. “If the test numbers come out OK and I like the meal, it goes on the ‘safe’ list for future visits.”

Over time, building a list of foods that work for your body can make ordering easier and less overwhelming. The more you know what works for you, the more confident you can feel when eating out at different fast-food chains.

4. Modify the Menu

Sometimes, a menu item doesn’t quite fit your needs, but that doesn’t mean you have to skip it altogether. Many fast-food restaurants allow you to customize your order, which can help you get what you want while staying aligned with your health goals. Here are a few ways to make substitutions:

• Ask for a side salad instead of french fries.
• Choose grilled chicken instead of fried.
• Order burgers without high-fat toppings like bacon or extra cheese.
• Skip the bun or ask for a whole-grain version, if available.
• Replace starchy sides with lower-carb fast-food options when you can.

This works for some members at MyObesityTeam. One member explained, “Take the bread away from the fast foods, and you’ll do fine. I have been known to order a side salad and have them put the hamburger patty on top of the salad.”

5. Choose Drinks That Support Your Health

Many fast-food drinks — especially regular sodas — are packed with added sugar and offer little nutritional value. If you're looking to support your health goals or manage blood sugar, it helps to choose drinks that keep you hydrated without the extra sugar.

Here are a few options to consider:

• Water — The simplest and healthiest way to stay hydrated
• Unsweetened iced tea — Flavorful without added sugar
• Diet beverages — Can be a lower-sugar option, though some people prefer to limit artificial sweeteners

Skipping the drink entirely is also an option, of course — but bear in mind that staying well-hydrated can help with energy, digestion, and blood sugar stability. Dehydration may even lead to higher blood sugar levels, so choosing hydrating drinks is one small way to support your overall health.

6. Be Mindful of Portion Sizes

Fast-food meals are often larger than what your body may need at one time. Choosing smaller portions can help you feel satisfied without overdoing it — and may make it easier to notice when you’re comfortably full.

Here are some ways to manage portion sizes:

• Order the smallest available size of meals, sides, or drinks.
• Split a meal with a friend or family member.
• Save half for later by packing it up before you start eating.
• Ask about kids’ meals, which often come in smaller portions.

These simple swaps can help you enjoy fast food in a way that supports your energy and overall well-being.

Talk With Others Who Understand

On MyObesityTeam, the social network for people with obesity and their loved ones, members come together to ask questions, offer support and advice, and share their stories with others who understand life with obesity.

Do you ever eat fast food while on a healthy diet? What are your top tips for choosing healthy options when you do? Share your experience or start a conversation by posting on your Activities page.