The One Thing Registered Dietitians Never, Ever Order at McDonald's

Emily Laurence

Customer receiving McDonald's order through the drive-thru

McDonald’s has a reputation for being one of the least healthy fast food restaurants, but even if you are a nutritious eater, you may still find yourself there from time to time. Maybe a craving for their nuggets or French fries hit and nothing else will do. Maybe it’s the pit stop during a long car ride. Or maybe it’s simply the only place open when you get off work that’s close to where you live. Whatever the reason, sometimes those golden arches can be a welcome sight.

There’s nothing wrong with enjoying whatever you’re craving every now and then, but if you are trying to eat as healthy as possible, you might be wondering what you should order. What would a nutritionist do? Here, two registered dietitians share how they approach ordering at "Mickey D's," including revealing the unhealthiest menu item at McDonald's that’s the absolute worst for your health. 

Related: From McDonald's to Chick-Fil-A, Nutritionists Say These Are the Healthiest Fast Food Options

The Unhealthiest Menu Item at McDonald's (It’s Not What You Think!)

Big Macs, French fries, chicken nuggets with sweet and sour sauce…The vast majority of McDonald’s staple menu items aren’t exactly known to be nutrient-rich. But registered dietitian Theresa Shank, MS, RD, LDN, says there’s one menu item that, in her opinion, is even unhealthier than these popular foods. “The Hi-C Lavaburst comes in at 40 grams of added sugar in a small serving! That’s like putting 10 packets of sugar into a small glass of water,” she says.

This orange drink may sound like it’s full of vitamin C, but Shank says that drinking it would do more harm to the body than good. “A whole list of health consequences can stem from the regular intake of sugar-sweetened beverages,” she says.

Shank points out that the Centers for Disease Control and Prevention even says right on their website that “sugar-sweetened beverages or sugary drinks are leading sources of added sugars in the American diet and associated with weight gain/obesity, Type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout, a type of arthritis.” For this reason, she says that McDonald’s sodas, teas, lemonade and the Hi-C Lavaburst, in particular, are the fast food chain’s unhealthiest menu items.

New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet and Belly Fat Diet For Dummies, says McDonald’s flavored coffee drinks also rank high in terms of the unhealthiest menu items, explaining: “A large Mocha Frappe contains 660 calories, 81 grams of sugar and 17 grams of saturated fat—83 percent of the recommended daily limit of saturated fat in one beverage!” 

Related: Here's What Happens to Your Body if You Eat Fast Food Once a Week, According to Registered Dietitians 

In terms of the unhealthiest food choices, Palinski-Wade says that the larger burger meals (like the Big Mac and Double Quarter Pounder with Cheese) are at the top of the list as the unhealthiest food items because they are high in saturated fat and sodium—both which negatively impact heart health. “However, the highest calorie menu item is actually a breakfast: the Big Breakfast with Hotcakes, which contains 1,340 calories with 25 grams of saturated fat—more than an entire day’s worth—coming from the hash browns, sausage, biscuit and butter,” Palinski-Wade shares.

How To Eat Healthy at McDonald’s

Now you know what McDonald’s unhealthiest menu items are, what should you order instead if you want to make your meal as healthy as possible? Palinksi-Wade says to opt for a single beef patty hamburger and to limit add-ons like cheese, bacon and sauces. This will reduce the amount of saturated fat and sodium in your meal.

Both dietitians say that pairing your burger with a side of apple slices instead of French fries is also a way to up the nutrient value in your meal. If you do want French fries, Palinksi-Wade says to go for a small size instead of one of the larger sizes. You’ll likely find that it’s all you need to satisfy your craving for something salty. 

Related: The Big Reason Why You Should Rethink That Soda from Your Favorite Fast Food Restaurant 

If it’s breakfast time, Palinksi-Wade says that oatmeal can be a healthy choice, especially since it also comes with fruit. It’s only 320 calories and is full of gut- and heart-healthy fiber. She says that the Egg McMuffin is also another one of the healthier options because eggs are a good source of protein, providing the body with energy while also being satiating.

Are the Golden Arches ever going to be known as a beacon of healthy food? Probably not. It’s also important to know that one meal isn’t likely going to impact your overall health all that much. But if you do want to eat as healthy as you can at McDonald’s, now you know exactly what to order and what to avoid. And don’t mistake the Hi-C for a healthy drink! 

Next up, find out what snack that many people think is healthy actually isn't, according to registered dietitians. 

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