*Fast food often gets a bad rap, but a South Carolina-based dietitian, Lauren Manaker, shared with Fox News Digital that certain McDonald’s menu items can fit into a balanced diet when chosen wisely.
By prioritizing protein and pairing it with nutrient-rich sides, you can enjoy an occasional fast-food meal without gaining weight. As the New York Post reports, Manaker emphasized moderation, advising that these options should not be daily staples.
A McDonald’s cheeseburger, ranging from 250 to 300 calories, offers 12 to 15 grams of protein. “These provide protein and iron from the beef, plus calcium from the cheese,” Manaker told Fox News Digital. To boost nutrition, she recommends pairing it with a side salad or fruit. “Pair it with a side salad or fruit to add more nutrients to the meal,” she said.
For a quick protein fix, Chicken McNuggets are a solid choice if you skip the dipping sauces. A four-piece serving contains 170 calories, and Manaker advises balancing it with apple slices or vegetables.
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The Filet-O-Fish, though fried, delivers 16 grams of protein at 390 calories. “This sandwich offers protein and omega-3s from the fish,” Manaker said. Opting for no cheese and pairing it with water or unsweetened tea can make it a lighter option.
The Egg McMuffin, at 310 calories, provides 17 grams of protein and includes Canadian bacon, which is lower in fat than traditional bacon. Manaker noted it’s rich in vitamins B12, B6, B5, and iodine.
A small latte, made with whole milk, offers 7 grams of protein for just 140 calories, and Manaker highlighted its sodium-free status.
The McChicken sandwich, at 400 calories with 14 grams of protein, is another viable option, though it’s higher in calories than a cheeseburger or Egg McMuffin.
Manaker emphasized that these foods should be enjoyed occasionally rather than eaten every day. “It’s all about enjoying them as occasional treats while focusing on nutrient-dense foods like fruits, veggies, whole grains and lean proteins most of the time,” she said.
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