How To Make Healthy Choices With Fast Food…

junkfood_2Eating healthy at a fast food restaurant is difficult, but not impossible.
Try some of these tips to keep your diet healthier and lower in fatIf it is the only choice you have for lunch, choose  Healthier meals the rest of the day. The thing we need to avoid at all cost is that meal that is high in Fat and Sodium. Below are some helpful tips to follow if the need arises to eat fast food and keep it for lunch and NOT Dinner:

  • Order orange juice or milk instead of soda to boost the vitamin and mineral content of your meal.
  • If you are going to order a soda, order a small soda. It has about 150 fewer calories than the large one.
  • When out for pizza with your friends, order a salad and enjoy it before the pizza comes. This will help to curb your appetite and start your metabolism to burn rather than store it as fat.
  • Ask for sandwiches without special sauce, cheese, dressing, or mayonnaise and eliminate the bun.
  • Choose the relatively healthier and lower fat items highlighted in bold print in charts below
  • Order your salads with the dressing on the side.
  • Try ordering something grilled, baked, or roasted not fried.  Instead of chicken nuggets try a grilled chicken sandwich without the bun.
  • Order regular portion sizes instead of the jumbo sizes that are now common at most fast food restaurants.
  • Share an entrée with a friend when going to a restaurant.
  • Try a bake potato instead of french fries. Skip the butter and sour cream. Try BBQ sauce instead.
  • Have Frozen Yogurt instead of Ice Cream

Check out the number of calories, fat, and sodium of your favorite meals at these fast food restaurants:
Arby’s, Burger King,  KFC, Mc Donald’s, Pizza Hut, Subway, Taco Bell, and Wendy’s

Items in BOLD print contain less than 30% of calories from fat:

ARBY’S ITEMs

CALORIES

FAT

SODIUM

Junior Roast Beef

310

13

740

Super Roast Beef

470

23

1130

Chicken Breast Fillet

540

30

1160

Roast Chicken Club

520

28

1440

French Dip

440

18

1680

Turkey Club Salad

350

21

920

Grilled Chicken Caesar Salad (no drsg.)

230

8

920

Light Grilled Chicken

280

5

1170

Light Roast Turkey

260

5

980

Grilled Chicken Salad

210

5

800

Curly Fries (Med)

400

20

990

Homestyle Fries Child’s

220

10

430

 

BURGER KING ITEMS

CALORIES

FAT

SODIUM

Whopper w/o mayo

530

22

840

Whopper w/ Cheese

780

47

1390

Hamburger

320

14

530

BK Big Fish

710

38

1200

Chicken Club Sandwich

740

44

1530

BK Broiler w/o mayo

390

8

1010

Chicken Tenders (8pc)

340

19

840

French Fries-Sm. (no salt)

230

11

240

Onion Rings-Med.

320

16

460

Croissan’wich w/ Sausage, Egg, Cheese

500

36

1020

Cini-Mini (No Icing)

440

23

710

French Toast Sticks

390

20

440

 

KFC ITEMS

CALORIES

FAT

SODIUM

Original Wing w/Skin

140

10

414

Ex. Crispy Breast w/Skin

470

28

874

“ “ Breast w/o skin*

344

14

797

Original Thigh w/ Skin

250

18

747

Original Thigh w/o Skin*

196

12

312

Roast Chicken Sandwich w/ No Sauce

270

5

690

BBQ Chicken Sandwich

310

6

560

Corn on the Cob

150

2

20

Mash Potato w/ Gravy

120

6

440

* Estimated  

 

PIZZA HUT ITEMS

CALORIES

FAT

SODIUM

Info. for 1 med. slice:
Thin ‘N Crispy
Cheese

200

9

590

Sausage

290

17

800

Ham

170

7

610

Veggie Lover’s

190

7

520

Pan Pizza
Chicken Supreme

270

12

580

Meat Lover’s

360

21

840

Veggie Lover’s

270

12

510

Personal Pan
Info. for each pizza:
Cheese

630

28

1370

Pepperoni

620

28

1430

Sausage

740

39

1640

Spaghetti w/Marinara

490

6

730

Spaghetti w/ Meatballs

850

24

1120

Hot Buffalo Wings (4)

210

12

900

Garlic Bread (1 sl.)

150

8

240

Bread Stick/1 serv.

130

4

170

 

MC DONALD’S ITEMS

CALORIES

FAT

SODIUM

Hamburger

280

10

590

Cheeseburger

330

14

830

Quarter Pounder w/Cheese

530

30

1310

Big Mac

590

34

1090

Fillet-of-Fish

470

26

890

Chicken McGrill Deluxe w/o mayo

340

7

890

Chicken McNugs (6)

290

17

540

French Fries (Sm.)

210

10

135

French Fries (Super)

610

29

390

Garden Salad

100

6

120

Grilled Chicken Salad

100

3

240

Fat-free Herb Dressing

35

0

260

Ranch

170

18

460

Egg McMuffin

290

12

790

Sausage Biscuit/egg

490

33

1010

Hash Browns

130

8

330

Hotcakes Plain

340

8

630

Hotcakes w/Margarine & Syrup

600

17

770

Lowfat Apple Muffin

300

3

380

Vanilla Cone

150

5

75

Hot Fudge Sundae

340

12

170

Fruit ‘N Yogurt Parfait

380

5

240

Baked Apple Pie

260

13

200

McDonaldland Cookies

230

8

250

Vanilla Shake (Small)

360

9

250

1% Lowfat Milk

100

3

115

Orange Juice

80

0

20

 

WENDY’S ITEMS

CALORIES

FAT

SODIUM

Classic Single

410

19

920

Big Bacon Classic

580

30

1460

Jr. Hamburger

270

9

620

Grilled Chicken

300

7

740

Chicken Club

470

20

940

Fries-Medium

420

20

130

Fries-Great Biggie

570

27

180

Baked Potato-Plain

310

0

25

Baked Potato-Bacon & Cheese

530

17

820

Chili-Small

210

7

800

Chili-Large

310

10

1190

Chicken Nuggets (5)

230

16

470

Caesar Side Salad

110

5

380

Grilled Chicken Salad

200

7

780

Taco Salad

380

19

1040

Fat-free French Drsg

70

0

300

Soft Breadstick

130

3

250

 

TACO BELL ITEMS

CALORIES

FAT

SODIUM

Taco

210

12

330

Taco Supreme

260

16

350

Soft Taco-Chicken

190

7

480

Soft Taco-Steak

280

17

630

Bean Burrito

370

12

1080

Burrito Supreme-Beef

430

18

1210

Burrito Supreme – Chicken

410

16

1120

Fiesta Burrito-Chicken

370

12

1000

Fiesta Burrito-Steak

370

12

1020

Supreme Chicken

300

13

530

Supreme Steak

300

14

550

Nacho Cheese Chicken

290

13

690

Cheesy Crunch

560

33

980

Tostada

250

12

640

Taco Salad w/Salsa

850

52

2250

Taco Salad w/o Shell

400

22

1510

Cheese Quesadilla

490

28

1080

Mexican Pizza

540

35

1040

Nachos

320

18

560

Nachos Bell Grande

760

39

1300

Pintos ‘n Cheese

180

8

640

Mexican Rice

190

9

750

Cinnamon Twists

150

5

190

 

SUBWAY ITEMS

CALORIES

FAT

SODIUM

Info. for 6″ sandwich (w/o cheese or condiments)
Veggie Delite

200

3

500

Turkey Breast

254

4

1000

Roast Beef

264

5

840

Ham

261

5

1260

Tuna

419

21

1180

Caesar Italian BMT

530

31

1840

Southwest Chicken

362

13

960

Meatball

501

25

1350

Wraps:
Asiago Caesar Chicken

413

15

1320

Turkey & Bacon

321

7

1510

Salads w/ Fat-free Dressing:
Veggie Delite Salad

50

1

310

Subway Club Salad

145

4

1070

Roasted Chicken Breast

137

3

730

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