It’s not always easy to eat right when you’re in a rush. Fortunately, there are plenty of options for those who want something cheap, filling and healthy. The five restaurants with the quickest service and the most locations in Ames each have their own offerings that let you avoid the typical burger, fries and shake.

McDonald’s 

At its locations on both the east and west sides of Ames, McDonald’s gives you several meal choices that don’t feature fries or other starch-packed offerings. The five healthiest items available are the Fillet-O-Fish sandwich, the 6-piece box of Chicken McNuggets, a single hamburger, the Southwestern Grilled Chicken Salad and the Grilled Chicken Ranch Snack Wrap. All of these have relatively low amounts of sodium and fat.

Arby’s

Known for its roast beef sandwiches, Arby’s has other menu items that are equally healthy. In fact, most of its salads (when paired with the right dressing) and hot ham-and-cheese sandwiches can be healthier than the roast beef sandwiches. The latter are usually loaded up with cheese and bacon.

Taco John’s

Taco John’s soft-shell chicken tacos and crispy tacos each have lower fat content than any comparable taco or burrito in town. Sour cream and guacamole, although very tasty, add calories to these meals, so use them sparingly.

Subway

Many of Subway’s dishes are healthier than those offered by other fast food chains. In Ames, they’re also — at least in some cases — more widely available, as Subway has seven locations in the city. Choosing meat like lean turkey, putting it on wheat bread, piling on vegetables and staying away from sauces like mayonnaise and sweet onion sauce makes your sandwich nutritious and yummy.

Panera Bread

Located on South Duff Avenue, Panera Bread has amazing whole-grain breads and fresh fruit every day. Ordering a hot Panini sandwich paired with any of the available fruit (instead of a cinnamon roll or bagel) will let you avoid hundreds of calories from carbohydrates.