Studies have shown that when people eat out in restaurants more than six times per week they will eat more calories, fat and sodium, than when eating meals prepared from home.
A - APPETIZERS tend to have higher calories.
B - BE AWARE of hidden calories. (E.G.: fried foods, cream sauces, cheese, sweet sauces).
C - CUT large portions in half and take the second half home for a meal the next day.
D - DECREASE the calories for your desired food choice by eliminating extra sauce, cheese and/or condiments.
E - ELIMINATE the bread served when you first sit down at the table.
F - FIND hidden calories when the menu uses words such as: “breaded,” “fried,” “sauté,” “deep fried,” “melt,” and/or “glazed.”
Healthier Fast Food Choices
If you choose to dine at a fast food restaurant, try the healthier options provided for your reference below:
McDonald's
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
|
Egg McMuffin
|
300
|
12
|
18
|
30
|
|
Hamburger
|
250
|
9
|
12
|
31
|
|
Premium Grilled Chicken Classic Sandwich
|
420
|
10
|
32
|
51
|
|
Ranch Snack Wrap with Grilled Chicken
|
270
|
10
|
18
|
26
|
|
Honey Mustard Snack Wrap with Grilled Chicken
|
260
|
9
|
18
|
27
|
|
Chipotle BBQ Snack Wrap with Grilled Chicken
|
260
|
8
|
18
|
28
|
|
Asian Salad Grilled Chicken with Low Fat Sesame Ginger Dressing (1.5 oz)
|
390
|
12.5
|
33
|
38
|
|
Caesar Salad Grilled Chicken with Low Fat Dressing
|
270
|
9
|
30
|
18
|
|
Fruit and Yogurt Parfait
|
160
|
2
|
4
|
31
|
|
Apple Dippers
|
35
|
0
|
0
|
8
|
|
Low Fat Caramel Dip
|
70
|
0.5
|
0
|
15
|
|
Vanilla Ice Cream Cone
|
150
|
3.5
|
4
|
24
|
|
1% Low Fat Milk Jug
|
100
|
2.5
|
8
|
12
|
Jack in the Box
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
|
Asian Chicken Salad with Grilled Chicken
|
160
|
1.5
|
22
|
18
|
|
Chicken Fajita Pita (no salsa)
|
280
|
9
|
21
|
30
|
|
Applesauce
|
100
|
0
|
0
|
25
|
|
Reduced Fat Milk Chug, 2%
|
130
|
5
|
10
|
13
|
Burger King
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
|
TENDERGRILL Chicken Sandwich
(no Mayo, no Sauce)
|
400
|
7
|
36
|
Not Available
|
|
BK VEGGIE Burger (no Cheese, no Mayo)
|
340
|
8
|
23
|
Not Available
|
|
Mott's Strawberry Flavored Apple Sauce
|
90
|
0
|
0
|
Not Available
|
|
TENDERGRILL Chicken Garden Salad
|
240
|
9
|
33
|
Not Available
|
|
Ken's Fat Free Ranch Dressing (2 oz)
|
60
|
0
|
0
|
Not Available
|
|
Carl's Junior
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
|
Charbroiled BBQ Chicken Sandwich
|
360
|
4.5
|
34
|
48
|
|
Charbroiled Chicken Salad with Low Fat Balsamic Dressing (2 oz)
|
295
|
8.5
|
34
|
21
|
|
El Pollo Loco
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
| TIP: use salsa to replace salad dressing |
|
Flame-Grilled Chicken Breast, Skinless--Special Request
|
180
|
3.5
|
35
|
0
|
|
Skinless Breast Meal (no salad dressing, no tortillas)
|
270
|
10
|
34
|
12
|
|
The Original Pollo Bowl
|
540
|
3.5
|
16
|
18
|
|
Chicken Taco al Carbon
|
150
|
5
|
11
|
17
|
|
Chicken Tostada w/o Shell
|
410
|
11
|
33
|
42
|
|
Caesar Pollo Salad w/o Dressing
|
220
|
7
|
25
|
15
|
|
Steamed Fresh Vegetables (no margarine)
|
35
|
0
|
2
|
8
|
|
Pinto Beans
|
140
|
0
|
9
|
25
|
|
Spanish Rice
|
160
|
1
|
3
|
34
|
|
|
Jamba Juice
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
| Tip: The following smoothies are made with Spenda Brand Sweetener. The nutrition information applies when ordered in the 16 oz size. |
|
Mango Mantra
|
160
|
0
|
6
|
34
|
|
Strawberry Nirvana
|
150
|
0
|
6
|
32
|
|
Berry Fulfilling
|
150
|
0
|
6
|
30
|
Subway
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
|
Tip: Order "Jared Style" without cheese, mayo, or oil. For salads with even fewer calories, choose fat-free Ialian dressing.
|
|
Ham
|
290
|
5
|
18
|
47
|
|
Oven Roasted Chicken Breast
|
310
|
5
|
24
|
48
|
|
Roast Beef
|
290
|
5
|
19
|
45
|
|
Subway Club
|
320
|
6
|
24
|
47
|
|
Sweet Onion Chicken Teriyaki
|
370
|
5
|
26
|
59
|
| Turkey Breast |
280
|
4.5
|
18
|
46 |
| Turkey Breast and Ham |
290 |
5 |
20 |
47 |
| Veggie Delite |
230 |
3 |
9 |
44 |
Taco Bell
|
|
TIP: Information below applies when you order items "Fresco" style. This will result in a lower fat content as any sauce or cheese will be replaced with a zesty mix of diced tomatoes, onions, and cilantro.
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
|
|
|
|
|
|
Crunchy Taco
|
150
|
8
|
7
|
13
|
|
Crunchy Taco Supreme
|
150
|
8
|
7
|
14
|
|
Soft Taco - Beef
|
180
|
7
|
8
|
21
|
|
Soft Taco Supreme - Beef
|
190
|
7
|
9
|
22
|
|
Ranchero Chicken Soft Taco
|
170
|
4
|
12
|
21
|
|
Grilled Steak Soft Taco
|
160
|
4.5
|
10
|
20
|
|
Bean Burrito
|
320
|
7
|
12
|
54
|
|
7-layer Burrito
|
380
|
8
|
13
|
62
|
|
|
|
|
|
Panda Express
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrate (g)
|
|
Steamed Rice
|
380
|
2.5
|
9
|
81
|
|
35
|
4
|
4
|
6
|
|
Eggplant and Tofu
|
90
|
10
|
5
|
20
|
|
Mandarin Chicken
|
90
|
10
|
31
|
8
|
|
Mushroom Chicken
|
60
|
6
|
11
|
8
|
|
Broccoli Beef
|
60
|
7
|
11
|
11
|
|
Tangy Shrimp
|
50
|
5
|
9
|
16
|
|
|
|
|
|
|
Baskin-Robbins
|
|
Food Item
|
Calories
|
Fat (g)
|
Protein (g)
|
Carbohydrates (g)
|
|
Vanilla nonfat yogurt
|
210
|
4
|
6
|
32
|
|
210
|
4
|
6
|
41
|
|
Chocolate Nonfat Soft Serve Yogurt
|
120
|
0
|
4
|
25
|
|
Sherbet
|
160
|
2
|
1
|
34
|
|
Tip: The following nutrition information applies when you order the Low Fat Ice Cream – No Sugar Added
|
|
Caramel Turtle
|
160
|
4
|
5
|
37
|
|
Pineapple Coconut
|
120
|
2
|
5
|
27
|
|
Tin Roof Sunday
|
150
|
3.5
|
5
|
33
|
|
|
|
|
|
|
Starbucks
|
|
Tip: Customize your drinks using the following suggestions to reduce calories
|
|
Special Beverage Request
|
Reduction in Calories and Fat
|
|
"Hold the Whip"
|
Eliminates 80-130 calories and 8-12 g fat
|
|
Reduced-fat and Skim Milk
|
Eliminates up to 140 calories and 19 g fat
|
|
Sugar Free Syrup
|
Vanilla or hazelnut, adds 0 calories, 0 g fat
|
|
Fewer Pumps of Syrup
|
Save 20 calories and 5 g sugar per pump
|
|
Frappuccino Light
|
Save up to 140 calories and 2.5 g fat
|
THIS TOOL DOES NOT GIVE MEDICAL ADVICE.
It is for informational use only. It does not take the place of getting advice from a doctor for diagnosis or treatment. Never ignore your doctor's advice or wait to get medical help because of something you have read on this site. If you think you may have a medical emergency, call your doctor or dial 911 right away. Read disclaimer information. |
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