The Unofficial Guide to Healthy Fast Food

THE NUTRITION SECTION'S UNOFFICIAL GUIDE TO FAST FOOD

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.

GENERAL GUIDELINES
#Stay away from “meals” which include fries and a drink. Although they may seem like a deal, put this into perspective
1 Medium Serving of fries – Roughly 380 calories, 20g of fat, and 47g of carbohydrates
1 Medium Coke – 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… 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 (wasn’t there a thread in the nutrition section about this before?).

#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

I compiled this list of common fast food restaurants and their top picks- at least in my opinion after I looked through the menus and nutritional information. If you want to see one of your favorite restaurants up here that I haven’t posted, you can ask and I’ll add it on for you.

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
*Note: Ahh! The salad dressings at Arby’s are scary. Best Choice? Request the Light Buttermilk Ranch Dressing (112 calories, 6 g fat, 13g carbs, 1g 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 ‘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

THE NUTRITION SECTION'S UNOFFICIAL GUIDE TO GENERAL DINING OUT

No matter the occasion, dining out at a restaurant is a big part of our lives. Restaurants meals sneak up on us out of nowhere! All meals in general can hide their hundreds of extra calories in butter, sides, sauces, (etc.). Just looking at a menu gives the possibility of crash and burn. Here’s what I can do to help.

GENERAL GUIDELINES
*Warning: Don’t let your eyes wander to the dessert section! I have yet to find a healthy dessert on a restaurant menu. These are packed with high fat and high sugar.
*Note: Don’t be afraid to ask the waiter to change an entree by cutting out the fat or having the sauce on the side. Also don’t be afraid to ask if you’re confused about a special item on the menu.
*Note: It’s not a bad idea to pack your meal if you can’t finish it (and store it in the fridge when you get home). Don’t be afraid to order from the kid’s menu either- they usually have smaller portions.

Key Words:
Steamed
Garden fresh
Broiled
Baked
Roasted
Poached
Lightly sauteed or stir-fried

Italian Food:
-Hold the bread sticks.
*Note: 1 Bread Stick: 140 calories, 1.5g fat, 26g carbs, 5g protein
-Tomato based sauces will always be healthier than the creamy sauces.
-Order whole wheat noodles if it’s possible.
-Italian food can sneak calories in on their breaded chickens and in their cheeses. Just having the word “stuffed” in any dish will add hundreds of more calories

Key Words:
Affogato (steamed or poached)
Marinara, pizzaida, pomodoro (tomato-based sauce)
Primavera (spring style, fresh veggies and herbs)
Fresco (fresh)

Best Lunch/Dinner Choices (Olive Garden)
*Note: Olive Garden provides a “Garden Fare” choice.
-Minstrone Soup (per bowl): 164 calories, 1g fat, 18g carbs, 5g protein
-Herb Grilled Salmon: (incomplete nutrition facts) 18g carbs
-Chicken Giardino (Lunch Entree): 408 calories, 12g fat, 40g carbs, 26g protein
*Note: the dinner entree for chicken giardino: adds around 150 more calories


Mexican Food:
-Always opt for chicken instead of ground beef in meals like tacos (etc.).
-Watch out for cheese heavy dishes. Just the cheese itself in the wraps (etc.). will add a couple hundred calories.
*Note: Replace these heavy condiments with salsa or try some hot sauce. These will add tons of flavor and freshness.
-Also watch out for sour cream, and go easy on the guacamole.
-Add vegetables into things like tacos and burritos whenever possible.
*Warning: Chipotle, chipotle, chipotle. Though it may be delicious, do you really know what you’re eating?
Calculate it here:
http://www.chipotlefan.com/index.php...ion_calculator

Best Lunch/Dinner Choices (Chipotle)
-Try something like a burrito bowl without cheese, rice, or sour cream (roughly 369 calories)

Best Lunch/Dinner Choices (General)
Since there are so many different Mexican food chains, I decided to make a general meal that may be a better choice next time you go out.
-Chicken Fajitas without Sour Cream, Guacamole, or Cheese


Steakhouse Food:
*Note: Mmm-m, isn’t it just so tempting to reach out for one of those House Specialty burgers (1000+ calories), or a huge rack of ribs? It’s better not to.

Key Words:
Baked, steamed
Blackened, grilled
Broiled, charbroiled
California-Style
Roasted, rotisserie
Brochette (meat, fish, poultry or veggies on a skewer)

Best Lunch/Dinner Choices
-Grilled Chicken Entrees with a Side of Vegetables
*Note: Don’t order fries as a side, and make sure the vegetables are cooked without added butter and oil
-Grilled Fish Entrees with Side of Vegetables
-Baked Potato without the sour cream and cheese
*Note: You can try salsa as a topping instead
-A “House” Chicken Salad with low-fat dressing ordered on the side
*Note: Make sure the main ingredients are vegetables and chicken

(Example: TGI Friday’s Barbecue Jack Chicken: 500 calories, 10g fat)


Indian Food: (I don’t know much about these places unfortunately)
*Warning: Avoid foods with the words Malai and Makhani, meaning cream and butter
-Chicken tikka entrees (grilled)
-Whole Wheat Roti (a smaller version of the naan)


Chinese Food:
*Warning: Make sure the restaurant doesn’t use MSG in their foods

Key Words:
Braised
Roasted
Simmered
Steamed
-Moo Goo Gai Pan
-Steamed Tofu and Veggies or Steamed Veggies and Chicken with Egg Drop Soup, or Steamed Rice.

And of course…

Breakfast Diners
-Egg white or Egg Substitute Vegetable Omelet (No Cheese), served with a piece of fruit or with Whole Wheat Toast.
*Note: Ask for toast plain and then you can spread fruit preserves on it later
-Plain oatmeal with fruit and scrambled egg whites or egg substitute.

EXTRA:THE NUTRITION SECTION'S UNOFFICIAL GUIDE TO ICE CREAM SHOPS

Since summer is coming along, you’re probably going to end up in an ice cream joint at one time or another. Whether it’s Dairy Queen, or Cold Stone, everything looks good on a hot summer day. Here are a few choices that you can make (while still not sabotaging your diet!) . (I tried to choose the least calorie and fat dense out of a variety of types of choices depending on what your tastes are- each list is organized in increasing calorie content)

GENERAL GUIDELINES

#Order ice cream in the smallest serving possible, and in a bowl to leave out extra calories from the cones and waffle bowls

#Stay away from the heavy shakes and malts (those can add up to 1000+ calories!)

#If you can get something of the “Low Fat, Frozen Yogurt” type, it’ll probably save you a ton of calories without sacrificing too much taste. Also, Italian shaved ices and sorbets are low in fat and a good choice in a hurry

#Toppings, toppings, toppings. If you want some then make sure to keep it under moderation. Even a few though will add hundreds of extra calories onto your treat so ice cream that's just ice cream is a good choice

#Moderation is KEY

Cold Stone Creamery
*Note: “Like it” or, Cold Stone’s small size is a safer bet.
-Sinless Sweet Cream: 160 calories, 0g fat, 41g carbs, 7g protein
-Coffee Non-fat Frozen Yogurt: 220 calories, 0g fat, 45g carbs, 10g protein
-Italian Sorbet: 180 calories, 0g fat, 48g carbs, 0g protein
-Low Fat Frozen Yogurt: 230 calories, 1.5g fat, 48g carbs, 11g protein


Dairy Queen
-No Sugar Added Fudge Bar: 50 calories, 0g fat, 13g carbs, 4g protein
*Note: No Sugar Added Vanilla Orange Bar: 60 calories, 0g fat, 17g carbs, 2g protein
-Lemon DQ Freez’r (1/2 cup): 80 calories, 0g fat, 20g carbs, 0g protein
-Vanilla Soft Serve: 140 calories, 4.5g fat, 22g carbs, 3g protein
*Note: Chocolate Soft Serve (1/2 cup): 150 calories, 5g fat, 22g carbs, 4g protein
-DQ Ice-cream Sandwich: 200 calories, 6g fat, 31g carbs, 4g protein
-Chocolate Dilly Bar: 220 calories, 13g fat, 25g carbs, 3g protein
-Strawberry Sundae (Small): 240 calories, 7g fat, 40g carbs, 5g protein
-DQ Caramel and Nut Bar: 260 calories, 13g fat, 32g carbs, 5g protein

If you feel like indulging a little (like a blizzard), then this is a “safer” bet however still not light on the sugar at all.
-Heath Blizzard (Small): 470 calories, 10g fat, 85g carbs, 11g protein


Baskin Robbins
*Note: Most of Baskin Robbin’s Ice-cream will add up to around 200-300 calories per one scoop (1/2 cup), which isn’t too bad. I wouldn’t go past that.
-1 Scoop Pineapple Coconut No Sugar added Low Fat: 120 calories, 2g fat, 27g carbs, 5g protein
-1 Scoop Caramel Turtle No Sugar added Low Fat: 160 calories, 4g fat, 37g carbs, 5g protein


Ben & Jerry’s
-Strawberry Kiwi Sorbet (1/2 Cup): 110 calories, 0g fat, 27g carbs, 0g protein
-No Fat Frozen Yogurts (1/2 Cup): 120 calories, 0g fat, 25g carbs, 4g protein
-Cherry Garcia Frozen Yogurt (1/2 Cup): 140 calories, 2.5g fat, 27g carbs, 4g protein