How to Eat Healthy (Even When You’re Ordering Takeout)
By Johannah Schrader, RD, CDCES | Registered Dietitian, Certified Diabetes Care & Education Specialist & Owner of Evergreen Health & Wellness
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Most of us aim to cook at home to eat healthier. But life is busy, and sometimes, the drive-thru is the best we can do. Thankfully, Kearney has lots of dining options—but many are fast food chains, which can feel overwhelming when you’re trying to make health-focused choices.
My job? To make those choices easier.
And for all my fellow Mean Girls fans, here’s my favorite spin on Amy Poehler’s iconic line:
“I’m not a regular dietitian. I’m a realistic dietitian.”
Because life is full—and takeout happens. And let me be EXTREMELY clear:
If you have a nutrition or health "professional" telling you there's no room for flexibility... run.
Common Goals I Help Clients Navigate:
Whether you’re working on general wellness, blood sugar control, or managing chronic health conditions, most people I meet are focused on:
Cutting calories overall
Increasing protein intake
Lowering fat
Controlling carbohydrate intake
(Sodium matters too—but that’s a topic for another day.)
Why Nutrition Info Matters (and How to Find It):
Did you know that any chain restaurant with 20 or more locations is required by the FDA to post their nutrition information online?
That means you can usually find calorie, carb, fat, and protein details on the restaurant’s website or app. Smaller local spots may not have full nutrition breakdowns available—but that doesn’t mean you can’t make smart choices.
Realistic Meal Ideas from Kearney’s Fast Food Favorites:
I can’t cover every single spot in town (at least not today!), but here’s a go-to list of some better-for-you options available locally. These ideas support a range of nutrition goals—calorie control, protein boosts, lower fat, and carb-conscious eating.
McDonald’s
Low Cal: Hamburger Happy Meal + diet soda
High Protein: 10-piece McNuggets (no sauce) + side salad (light dressing) + unsweetened tea
Low Fat: Grilled Chicken Snack Wrap + side salad (light dressing) + non-fat milk
Carb Controlled: Plain hamburger with mustard, onion, pickle (½ bun removed, patty halved and stacked) + side salad + 4-piece McNuggets (no sauce) + unsweetened tea
Pizza Hut
Low Cal: Veggie Lover’s Thin ‘N Crispy pizza
High Protein: Naked Bone-In Wings + Chicken & Vegetable Thin ‘N Crispy pizza
Low Fat: Breadsticks (no cheese) with marinara + Naked Bone-In Wings (no sauce)
Carb Controlled: Ham & Chicken Thin Crust pizza + side salad (no croutons, light dressing)
Hunan Chinese
Low Cal: Shrimp & Vegetables with steamed rice
High Protein: Moo Goo Gai Pan with steamed rice
Low Fat: Steamed chicken & broccoli (sauce on the side) + steamed rice
Carb Controlled: Egg Foo Young (no gravy)
La Fuente (Mexican)
Healthy Choice: Grilled Chicken Avocado Salad (no dressing)
High Protein: Cocktail de Camerones + 10 tortilla chips
Low Fat: Two grilled chicken tacos on soft corn tortillas + lettuce & salsa
Carb Controlled: Pollo Fundido + ½ serving refried beans + ½ serving rice (ask for no cheese to reduce calories and fat)
Paisley Perk
(Side note: This is my personal fav lunch spot in town!)
Low Cal: Crustless quiche + drip coffee with skim milk
High Protein: Crustless quiche + skim milk latte
Low Fat: Salad + non-fat cappuccino (tip: dip your fork in dressing rather than pouring it)
Carb Controlled: ½ grilled cheese + salad + iced sugar-free white mocha almond milk latte
Hybrid approach:
And speaking of that all-or-nothing mentality?
Let’s toss it out the window.
You can absolutely combine takeout with food from home to make it more nutritious—and I highly recommend it!
Try this:
Add a bagged salad to your pizza night
Steam a bag of frozen broccoli to serve with your Egg Foo Young
Pack carrot sticks to crunch on alongside that crustless quiche
These kinds of real-life hacks make healthy eating feel way more manageable—and sustainable.
Final Thoughts (and a Friendly Warning):
Let me say this loud and clear one more time:
If someone is coaching you with rigid, no-wiggle-room nutrition rules—unfollow, unsubscribe, hang up, walk away.
We’re here for progress, not perfection.
Let’s Work Together!
If you're looking for support from someone who gets it and will meet you where you are—let’s chat.
I offer:
Realistic, individualized nutrition support
Insurance-covered visits (in-network with BCBS, Aetna, Cigna, and UHC)
Practical solutions for busy lives, real families, and real bodies
