When you're out with your friends and stop at a fast food joint, the options are overwhelming. It's hard to choose what to eat in the spur of the moment as fast food is notorious for being able to hide calories in some of the most innocent looking choices on the menu. Though "healthy fast food" sounds like an oxymoron, some places can help you stay clean if you choose the right foods. Here's list of common fast food places and what healthy choices are available on their menus.
Protips
#Stay away from "meals" which include fries and a drink. Although they may seem like a deal, put this into perspective1 Medium Serving of fries ***8211; Roughly 380 calories, 20g of fat, and 47g of carbohydrates
1 Medium Coke ***8211; 210 calories, 58g of carbohydrates
#When it comes to drinks, try the water or the diet sodas.
#Order your foods without the fatty condiments like mayonnaise, cheese, sour cream, "special sauces", tartar sauce, bacon (etc.). Especially watch salad dressings and make sure to order low-fat or reduced calorie dressings (and vinaigrettes instead of creamy dressings)., these just add extra calories from unwanted fat.
Example: A seemingly healthy salad at Wendy's could pack on 260 more calories with Blue Cheese or Thousand Island Dressing.
#If it sounds unhealthy, it probably is. Double triple stacker bacon ranch double cheese burgers***8230; you get the point. If you want a burger then order it in the smallest size.
#Grilled over crispy will always save you calories. This one's pretty obvious. For example, a premium grilled chicken sandwich at McDonald's over a premium crispy chicken will save you at least 80 calories (mostly from fat). This also means stay away from the chicken nuggets.
#Hold the dessert. Fast food desserts can pile in more than a thousand calories in those triple thick shakes. If you want to try a lighter dessert go for maybe a small kiddy cone or a reduced fat frozen yogurt.
#Always do your research on the restaurants. Make sure you know what's in it before getting it. Fast food joints aren't made to be healthy, so it's your responsibility to choose what's healthy. Don't be a stranger to the menu and know what you're going to order beforehand.
Recommendations
Arby's Recommendations
Best Lunch/Dinner Choices
-Chicken Filet Sandwich (no mayo): 309 calories, 6g fat, 36g carbs, 31g protein
-Super Roast Beef (w/o Red Ranch Dressing): 322 calories, 5g fat, 35g carbs, 20g protein
*Note: the reason why this is a better version of the roast beef if you take out the dressing is that it has tomato and lettuce
-Martha's Vineyard Salad: 276 calories, 8g fat, 24g carbs, 26g protein
-Santa Fe Salad w/ Grilled Chicken: 283 calories, 9g fat, 20g carbs, 29g protein
Best Breakfast Choices
-Ham and Cheese Croissant (w/cheese): 274 calories, 12g fat, 22g carbs, 13g protein
*Note: taking out the Swiss cheese will save you 41 calories
Burger King Recommendations
Best Lunch/Dinner Choices
-Tendergrill Chicken Sandwich: 400 calories, 7g fat, 49g carbs, 36g protein
*Note: this is without sauce or mayo
-BK Veggie Burger: 340 calories, 8g fat, 46g carbs, 23g protein
*Note: this is without mayo or cheese
-Tendergrill Chicken Garden Salad: 240 calories, 9g fat, 8g carbs, 33g protein
*Note: Burger King's best salad dressings are Fat Free Ranch Dressing, and Light Italian Dressing
Best Breakfast Choices
-Crossain'wich Egg and Cheese: 300 calories, 17g fat, 26g carbs, 12g protein
-Ham Omelet Sandwich: 330 calories, 14g fat, 35g carbs, 16g protein
Best Chinese Take Out Choices (Based on Panda Express)
*Note: It's hard to known what the best Chinese meals are because there is a huge variety at each restaurant (etc.). Here are just a few options that might be more common however.
*Warning: Stay away from battered meats, pork type dishes, orange chicken (500 calories in 5.5 oz portion!), pot stickers, fried rice/noodles, and anything drenched in sugar or very salty sauces
Best Lunch/Dinner Choices
-Chicken with Mushrooms (5.5 oz): 130 calories, 6g fat, 8g carbs, 11g protein
-String Bean Chicken Breast: 160 calories, 8g fat, 10g carbs, 12g protein
-Broccoli Beef (5.5 oz): 150 calories, 7g fat, 11g carbs, 11g protein
-Tangy Shrimp (5.5 oz): 150 calories, 5g fat, 16g carbs, 9g protein
-Mixed Veggies (5.5 oz): 90 calories, 7g fat, 8g carbs, 2g protein
*Note: with Fried Tofu adds 30 calories, 1g fat, 2g carbs, 3g protein
-Hot and Sour Soup (12 oz): 110 calories, 3.5g fat, 14g carbs, 5g protein
-Egg Flour Soup (12 oz): 88 calories, 2.2g fat, 16g carbs, 2g protein
-One Veggie Spring Roll: 80 calories, 3.5g fat, 11g carbs, 2g protein
McDonald's Recommendations
Best Lunch/Dinner Choices
-Premium Grilled Chicken Sandwich: 420 calories, 10g fat, 51g carbs, 32g protein
-Honey Mustard Snack Wrap (Grilled): 260 calories, 9g fat, 27g carbs, 18g protein
-Asian Salad (Grilled Chicken): 390 calories, 12.5g fat, 38g carbs, 33g protein
and Low Fat Sesame Ginger Dressing
-Caesar Salad (Grilled Chicken): 220 calories, 6g fat, 12g carbs, 30g protein
*Note: with Caesar Salad order healthier dressings like Low Fat Balsamic Vinaigrette, or Low Fat Italian Dressing
Australia's Best McDonald's Choices
- Lean Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein
- Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g protein
Best Breakfast Choices
-Egg McMuffin: 300 calories, 12g fat, 30g carbs, 18g protein
-Sausage Burrito: 300 calories, 16g fat, 26g carbs, 12g protein
Best Snack Choices
-Fruit ***8216;n Yogurt Parfait: 160 calories, 2g fat, 31g carbs, 4g protein
*Note: Taking out the granola would save 30 calories, and 6g carbs
Pizza Hut Recommendations
*Note: Pizza is healthiest without fatty meats and with tons of healthy vegetable toppings.
*Warning: Watch out for Pizza Hut's breadsticks (150 calories, 6g fat, 20g carbs, 4g protein), hot wings, and mozzarella sticks. These sides can pack on the calories very quickly.
Best Lunch/Dinner Choices
-Fit'N Delicious Carb Tracker Pizza Pepperoni & Mushrooms: 490 calories, 25g fat, 39g carbs, 26g protein
*Note: This is for the entire pizza
-Fit'N Delicious Lower Fat Pizzas Tomatoes Mushrooms & Jalapeno peppers: 140 calories, 4g fat, 21g carbs, 6g protein
*Note: This is for one large slice out of a 14" pizza
Best Snack Choices
If you have a sweet tooth and are looking for something in Pizza Hut, why not try some cinnamon sticks?
-Cinnamon Sticks (2): 97 calories, 2.9g fat, 15.4g carbs, 2.3g protein
*Warning: Avoid the white icing dipping cup
Subway Recommendations
Best Lunch/Dinner Choices
-Any of the Sandwiches in the "6 Grams of Fat or Less" Group (Ham, Oven Roasted Chicken Breast, Roast Beef, Club, Sweet Onion Teriyaki, Turkey Breast, Turkey Breast & Ham, Veggie Delite
*Note: Pile on the veggies, but leave out the extra sauces and condiments (like mayo and cheese). You can always use a wrap instead of bread (which will only save around 10 calories) but wheat bread isn't a bad choice (although it is not whole wheat bread).
-Salads: I recommend any of the salads on the menu
*Note: Use Fat Free Italian Salad Dressing: 35 calories, 0g fat, 7g fat, 1g protein
Taco Bell Recommendations
Best Lunch/Dinner Choices
*Note: For Taco Bell, I recommend anything that is prepared "Fresco Style" ,fresh Fiesta Salsa substitutes for cheese and sauce in normal recipes. Taco Bell has many good choices (especially when prepared fresco style), if I were to type them out then it would probably take forever. Here are some of the better options however.
-Chicken Fiesta Burrito (prepared Fresco Style): 350 calories, 9g fat, 49g carbs, 16g protein
-Bean Burrito (prepared Fresco Style): 350 calories, 8g fat, 50g carbs, 19g protein
-Baja Beef Burrito (prepared Fresco Style): 250 calories, 9g fat, 31g carbs, 12g protein
-One Grilled Steak Taco (prepared Fresco Style): 170 calories, 5g fat, 21g carbs, 11g protein
-One Ranchero Soft Chicken Taco (prepared Fresco Style): 170 calories, 4g fat, 22g carbs, 12g protein
*Note: if you want a crunchy shell, it will save you 20 calories a taco
Best Breakfast Choices
-Country Style Breakfast Burrito: 270 calories, 14g fat, 26g carbs, 8g protein
-Fiesta Breakfast Burrito: 280 calories, 16g fat, 25g carbs, 9g protein
Wendy's Recommendations
Best Lunch/Dinner Choices
-Caesar Chicken Salad: 190 calories, 5g fat, 9g carbs, 27g protein
*Note: Don't add the croutons and don't use the provided salad dressing
-Mandarin Chicken Salad: 170 calories, 2g fat, 18g carbs, 23g protein
*Note: Don't add crispy noodles, you can add roasted almonds if you want (130 more calories), and don't use the provided salad dressing.
-Salad Dressings: I suggest Fat Free Ranch, Reduced Fat Creamy Ranch, Low Fat Honey Mustard, or Italian Vinaigrette
-Ultimate Grill Chicken Sandwich: 370 calories, 8g fat, 44g carbs, 33g protein
Best Snack Choices
-Low Fat Strawberry Flavored Yogurt: 140 calories, 10g fat, 27g carbs, 6g protein
*Note: adding the granola topping will add 110 calories, 4.5g fat, 15g carbs, 2g protein
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