FAST FOOD CHOICES

The good, the bad and the ugly

Fast food is all around us, and some occasions (travel, short on time or energy, etc.) lend themselves towards the quick fix of a fast food meal. Eating healthy at a fast food restaurant isn’t impossible, and there are some healthier options available. The following tips and menu selections can help you navigate the good, the bad and the ugly when it comes to fast food choices:

The Good

The following menu items are relatively low in calories and fat, and can fit into a healthful diet when consumed in moderation:

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Einstein Bros Bagels

• Fruit and Yogurt Parfait: 230 calories, 4 g fat (1.5 saturated fat)
• Fruit salad (side salad): 140 calories, 0 fat
• Chicken noodle soup (cup): 120 calories, 3.5 g fat (1 g saturated fat)
• Turkey chili (cup): 220 calories, 7 g fat (1.5 g saturated fat)
• Honey whole wheat bagel w/ 2 TBSP reduced fat whipped honey almond cream cheese: 330
  calories, 6 g fat (3 g saturated fat), 3 g fiber

Subway

• Foot long Veggie Delight: 460 calories, 4.5 g fat (0 saturated fat), 10 g fiber, 830 mg sodium
• Foot long Oven Roasted Chicken: 640 calories, 9 g fat (3.5 saturated fat) 11 g fiber, 1490 mg sodium
• Roast Beef Salad: 140 calories, 3.5 g fat (1 g saturated fat), 4 g fiber, 450 mg sodium
• Turkey Breast Salad: 110 calories, 2 g fat (0.5 g saturated fat), 570 mg sodium, 4 g fiber
• Fat-free Italian dressing (2 oz): 35 calories, 0 g fat
• Fire-roasted Tomato Orzo soup (bowl): 130 calories, 1 g fat (0.5 saturated fat), 410 mg sodium, 6 g protein
• Chicken Tortilla soup (bowl): 110 calories, 1.5 g fat (0.5 g saturated fat), 440 mg sodium, 3 g fiber
• Tomato Garden Vegetable w/ Rotini soup(bowl): 90 calories, 0.5 g fat (0 saturated fat), 820 mg sodium, 3 g fiber
• Pineapple Delight w/Banana (small Fruizle Express): 160 calories, 0 g fat, 1 g fiber
• Sunrise Refresher (small Fruizle Express): 120 calories, 0 g fat, 1 g fiber
• Oatmeal Raisin Cookie: 70 calories, 8 g fat (4 g saturated fat), 1 g fiber
• Chocolate Chunk Cookie: 90 calories, 10 g fat (5 g saturated fat), 1 g fiber

Café Rio

• 6” corn tortilla with fire grilled chicken, cheddar jack blend cheese, lettuce, and Pico de
  Gallo salsa: 275 calories, 11 g fat, 6.5 saturated fat
• 6” flour tortilla with fire grilled steak, black beans, and tomatillo salsa: 440 calories, 13 g fat, 8.5 g saturated fat
• Mexican Rice (4 oz serving): 130 calories, 2.5 g fat, 0.5 saturated fat
• Black beans (4.5 oz serving): 140 calories, 2 g fat, 0.5 g saturated fat, 7 g fiber

McDonalds

• Premium Southwest Salad with Grilled Chicken: 320 calories, 3 g saturated fat
• Premium Asian Salad with Grilled Chicken: 300 calories, 1 g saturated fat
• Premium Caesar Salad with Grilled Chicken: 220 calories, 3 g saturated fat
• Snack Size Fruit & Walnut Salad: 210 calories, 1.5 g of saturated fat Opt for no dressing or choose from these two:
  • Newman’s Own Low Fat Balsamic Vinaigrette: 40 calories, 0 g saturated fat
  • Newman’s Own Low Fat Family Recipe Italian Dressing: 60 calories, 0 g saturated fat
• Egg McMuffin: 300 calories, 12g fat, 4.5g saturated fat
• Hamburger: 260 calories, 9 g fat, 3.5 g saturated fat
• Fruit n’ Yogurt Parfait (with granola): 160 calories, 2 g fat, 1 g saturated fat
• Apple Dippers: 35 calories, 0 g fat, 0 g saturated fat Low-Fat Caramel Dip: 70 calories, 0.5 g fat, 0 g saturated fat
• Vanilla Reduced-Fat Ice Cream Cone: 150 calories, 3.5 g fat, 2 g saturated fat

Wendy’s

• Chicken Caesar Salad with Grilled Chicken Fillet: 490 calories, 7 g saturated fat
• Broccoli and Cheese Potato: 320 calories, 1.5 g saturated fat
• Grilled Chicken Go Wrap: 260 calories, 3.5 g saturated fat
• Ultimate Chicken Grill: 360 calories, 1.5 g saturated fat
• Premium Fish Fillet Sandwich: 450 calories, 3.5 g saturated fat
• Side of Mandarin Oranges: 80 calories, 0 g saturated fat
• Caesar Side Salad: 70 calories, 4 g fat, 7 g of protein
  • With Fat Free French dressing: 150 calories
• Grilled Chicken Sandwich: 300 calories, 8 g fat, and 24 g protein
• Wendy’s Jr. Hamburger: 280 calories 9g fat, 3.5g saturated fat
• Wendy’s Large Chili: 330 calories 9g fat, 3.5g saturated fat

Taco Bell

• Fresco Bean Burrito: 330 calories, 2.5 g saturated fat Regular Style
• Ranchero Chicken Soft Taco: 270 calories, 4 g saturated fat
• Regular Style Spicy Chicken Soft Taco: 170 calories, 2 g saturated fat
• Fresco Style Spicy Chicken Burrito: 340 calories, 3 g saturated fat
• Fresco Style Fiesta Burrito-Beef: 350 calories, 4 g saturated fat Fresco Style
• Chalupa Supreme-Chicken: 300 calories, 2 g saturated fat

Arby’s

• Light Roast Chicken Deluxe Sandwich: 260 calories, 5 g fat
• Light Roast Turkey Deluxe Sandwich: 260 calories, 5 g fat
• Roast Chicken Salad: 160 calories, 2.5 g fat
• Grilled Chicken Caesar Sandwich: 230 calories, 8 g fat
• Martha’s Vineyard Salad: 276 calories, 8 g fat.

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Pizza Hut

• Pizza Hut12″ Fit ‘N Delicious Pizza with Diced Chicken, Red Onion, and Green Pepper: 2 slices, 340 calories 9g fat, 4g saturated fat
• Pizza Hut 12″ Veggie Lover’s Hand-Tossed Pizza: 1 slice, 220 calories,6g fat, 3g saturated

KFC

• KFC Mashed Potatoes with Gravy: 120 calories,4.5g fat, 1g saturated fat
• KFC Original Recipe Drumstick: 140 calories,8g fat, 2g saturated fat KFC Potato Salad: 180 calories,9g fat, 1.5g saturated fat
• KFC Cole Slaw: 190 calories,11g fat, 2g saturated fat
• KFC Honey BBQ Sandwich: 300 calories,6g fat, 1.5g saturated fat
• Corn on the Cob (3”): 70 calories, 0.5 g fat
• Green Beans: 25 calories, 0 g fat
• Three Bean Salad: 70 calories, 0 g fat
• Toasted Wrap With Tender Roast Filet (w/o sauce): 250 calories, 8 g fat, 3.5 g saturated fat
• Grilled Chicken Breast: 180 calories, 4 g fat, 1 g saturated fat

Burger King

• BK Broiler Chicken Sandwich: 267 calories, 8 g fat Chunky Chicken Salad: 142 calories, 4 g fat
• Frozen Yogurt, Vanilla: 120 calories, 3 g fat
• Side Salad: 40 calories, 2 g fat, 1 g saturated fat
• Tendergrill Chicken Garden Salad: 210 calories, 7 g fat, 3 g saturated fat
  • Ken’s Light Italian Dressing: 120 calories, 11 g fat, 1.5 g saturated fat
• BK Fresh Apple Fries: 25 calories, 0 g fat
• BK Veggie Burger w/o mayo: 340 calories, 8 g fat, 1 g saturated fat

Noodles And Company

• Indonesian Peanut Sauté (small): 330 calories, 10 g fat
• Pad Thai (small): 380 calories, 8 g fat
• House Marinara (small): 340 calories, 9 g fat
• Chicken Noodle Soup (small): 170 calories, 6 g fat
• Chicken Noodle Soup (Large): 350 calories, 11 g fat
• Chinese Chop Salad (regular): 250 calories, 10 g fat
• The Med Salad (regular): 320 calories, 3.5 g fat
• Japanese Pan Noodles Trio w/ Shrimp and Tossed Green Side Salad w/ Fat-Free Asian Dressing: 420 calories, 6 g fat
• Bangkok Curry Trio w/ Shrimp and tossed Green Side Salad w/ Fat-Free Asian Dressing: 330 calories, 10 g fat

Starbucks

• Pumpkin Spice Latte: with pumpkin and holiday spice flavors, espresso, steamed milk
  • (Ordered with nonfat milk and no whipped cream)
  • Tall size = 210 calories, 0 g fat Café Latte: with espresso and steamed milk
  • (Ordered with nonfat milk)
  • Grande size = 160 Calories, 0 g fat
  • Tall size = 120 calories, 0 g fat Green Iced Tea (green tea blended with mint, lemongrass and lemon
    verbena, lightly sweetened) Tall size = 60 calories
• Iced Café Latte with Nonfat Milk Grande size = 100 calories, 0 gram fat Coffee
• Frappuccino Light (no whip) Tall size = 110 calories, 1 gram Espresso
• Frappuccino Light Tall size (no whip) = 100 calories, 0.5 g fat
• Lightly sweetened lemonade Tall size = 90 calories
• Spinach Roasted Tomato, Feta & Egg Wrap: 240 calories, 10g fat, 3.5 g saturated fat

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The Bad

Limit or avoid fast food menu items labeled:

• Fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, or Alfredo
• Avoid ordering anything large, “Supersize”, or “Biggie”
• Nix the cheese and order extra veggies or salsa to reduce fat and calories
• Skip the fries and order a small side salad or fresh fruit instead

The Ugly

The following items contain large amounts of calories, fat, and sodium.

• Wendy’s Big Bacon Classic: 580 calories, 29g fat, 12g saturated fat
• McDonald’s Double Quarter Pounder with Cheese: 730 calories, 40g fat, 19g saturated fat
• McDonald’s Deluxe Breakfast: 1,360 calories, 64 g fat (22 g saturated), 2,325 mg sodium
• KFC Chicken Pot Pie: 770 calories, 40g fat, 15g saturated fat
• Burger King Triple Whopper with Cheese: 1,230 calories, 82g fat, 32g saturated fat
• Taco Bell Fiesta Taco Salad: 860 calories, 46g fat, 14g saturated fat
• Cinnabon Classic Cinnamon Roll: 813 calories,32 g fat (5 g trans fat)
• Burger King Hash Browns (large): 620 calories,40 g fat (11 g saturated, 13 g trans),1,200 mg sodium
• Einstein Bros Bistro Salad with Chicken: 940 calories, 71 g fat (12 g saturated), 810 mg sodium
• Einstein Bros Breakfast Sandwich Eggway w/bacon: 581 calories, 20 g fat, (9 g saturated fat)
• Einstein Bros 3 oz. potato salad (side order): 160 calories, 12 g fat (3 g saturated fat)
• Starbucks Regular White Chocolate Mocha (with whole milk and whipped cream): 510 calories, 24 g fat (16 grams saturated fat) for a Grande
• Quizno’s Chicken Carbonara (large): 1,510 calories, 82 g fat, 3, 750 mg sodium

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