Eating healthy at a fast food restaurant is difficult, but not impossible.
Try some of these tips to keep your diet healthier and lower in fat. If 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 |
This post first appeared on Healthylifedr's Blog | The Healthy Life Dr., To Le, please read the originial post: here