I’m a dietitian, here’s what I order at McDonald’s for breakfast, lunch and dessert to stay on a healthy track

No one goes to McDonald’s expecting to eat a super healthy meal. But what are the best options to choose – if you find yourself heading towards the big M and don’t want to ruin your healthy streak?

This is exactly the conundrum that registered dietitian Kelsey Kunik explored in a recent blog post, explaining what she eats when she visits the fast-food favorite with her kids.

“My two kids are Happy Meal fanatics, and I occasionally give in to their (constant) requests to eat there,” she wrote.

There are “a few options on the menu” that she feels good about “from a nutritional standpoint.”

While she doesn’t recommend eating McDonald’s every day, fast food fans will be happy to know that she thinks it can be part of a healthy diet.

First on Kunik’s list is an Egg Mcmuffin, which contains 310 calories, 6 g of saturated fat and barely any sugar, while containing 17 g of protein (about a third of that in a chicken breast).

“This is similar to a breakfast I would make at home,” she writes. ‘With just an English muffin, egg, cheese and a slice of Canadian bacon. It’s relatively low in sodium, contains 17 grams of filling protein and even offers three grams of fiber.

“By choosing the Canadian bacon over the sausage, I save four grams of saturated fat and a lot of greasiness.”

For lunch or dinner, Kunik chooses a McCrispy Chicken Sandwich. It contains 470 calories – about the equivalent of chicken, mashed potatoes and vegetables – and contains 26 grams of filling protein. It is low in fat, but does contain two teaspoons of sugar.

A dietitian has revealed the healthiest options on a McDonald’s menu, including Egg McMuffin and McCrispy Chicken Sandwich

Another disadvantage is the high sodium content, which can be problematic for blood pressure. “I don’t like that this is the only sandwich that contains 50 percent of the recommended sodium limit,” she wrote.

But, “Nutritionally, it contains enough protein and calories to keep me full for several hours and contains only 5 grams, or 27 percent, of the daily recommended amount of saturated fat, which is pretty impressive for a baked sandwich.”

“If someone wants to limit their sodium intake, I recommend eating this order sparingly and being extra aware of the sodium in other meals throughout the day.”

And if you’re in the mood for a sweet treat, go for a plain vanilla pod, Kunik advises.

Although it contains a lot of sugar (twice as much as a Krispy Kreme donut), one cone contains only 200 calories and five grams of fat.

“It’s just enough to satisfy sweet tooth cravings without adding unnecessary calories, added sugars or saturated fat,” says Kunik.