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Choosing the Right Fast Food

Here is a partial list of fast food places and healthy menu items. Remember to test if you're not sure how it will affect your blood sugar


McDonald’s:

1. Asian Salad with Grilled Chicken (chicken, “salad mix,” “Asian blend,” mandarin oranges, almonds, orange glaze, liquid margarine)

300 calories; 1 g sat fat; 890 mg sodium; 23 g carbs; 32 g protein

2. Grilled Snack Wrap with Ranch (grilled chicken, cheese, lettuce, and ranch sauce, wrapped in a tortilla)

270 calories; 4 g sat fat; 830 mg sodium; 26 g carbs; 18 g protein

3. Caesar Salad with Grilled Chicken (chicken, “salad mix,” grape tomatoes, shredded parmesan, liquid margarine)

220 calories; 3 sat fat; 890 mg sodium; 12 g carbs; 30 g protein

4. Fruit 'n Yogurt Parfait (blueberries, strawberries, low fat yogurt, granola topping)

160 calories; 1 g sat fat; 85 mg sodium; 31 g carbs; 4 g protein

5. Apple Dippers (peeled and sliced apples, without the caramel dip)

35 calories; 8 g carbs

Burger King:

1. Low Carb Veggie Burger without the bun, no mayo, no ketchup (garden veggie patty, lettuce, tomatoes)

170 calories; 0.5 g sat fat; 630 mg sodium; 14 g carbs; 17 g protein

2. Low Carb Tendergrill Chicken Sandwich (no dressing) (chicken filet, lettuce, tomatoes)

150 calories; 1 g sat fat; 590 mg sodium; 0 g carbs; 28 g protein

3. Tendergrill Chicken Garden Salad (no dressing) (chicken filet, romaine lettuce, tomatoes, baby carrots, three-cheese blend)

150 calories; 3.5 g sat fat; 105 mg sodium; 0 g carbs; 3 g protein

4. Low Carb Original Whopper Jr. (beef patty, dill pickles, lettuce, tomatoes, onions)

250 calories; 4 g sat fat; 270 mg sodium; 3 g carbs; 20 g protein

5. Side Garden Salad (lettuce, tomatoes, baby carrots)

15 calories; 0 g fat; 0 mg sodium; 3 g carbs; 0 g protein


Wendy's:

1. Cranberry Pecan Chicken Salad
(iceberg, romaine and spring salad mix, mandarin oranges, chicken, dressing, cranberries, pecans)

350 calories; 1.5 g sat fat; 830 mg sodium; 42 g carbs; 23 g protein

2. Small Chili
(ground beef, chili base, onions, celery, peppers, kidney beans, spices, cheddar cheese, saltine crackers)

360 calories; 2.5 g sat fat; 410 mg sodium; 23 g carbs; 17 g protein

3. Side Salad
(iceberg, romaine, cucumbers, grape tomatoes, carrots, dressing)

140 calories; 1.5 g sat fat; 480 mg sodium; 14 g carbs; 3 g protein

4. Yogurt with Granola
(low-fat strawberry-flavored yogurt, granola packet)

250 calories; 1.5 g sat fat; 90 mg sodium; 42 g carbs; 8 g protein

5. Mandarin Chicken Salad
(iceberg, romaine and spring salad mix, mandarin oranges, chicken, crispy noodles, roasted almonds, dressing)

550 calories; 3 g sat fat; 1230 mg sodium; 53 g carbs; 29 g protein


Taco Bell:

1. Crunchy Taco (ground beef, shredded lettuce, cheddar cheese, corn taco)

150 calories; 2.5 g sat fat; 0.5 g trans fat; 360 mg sodium; 14 g carbs; 7 g protein

2. Spicy Chicken Soft Taco (shredded chicken, lettuce, salsa, tortilla)

180 calories; 2 g sat fat; 0.5 g trans fat; 21 g carbs, 2 g fiber, 10 g protein

3. Soft Taco with Beef (ground beef, shredded lettuce, cheddar cheese, tortilla)

190 calories; 2.5 g sat fat; 1 g trans fat; 630 g sodium; 22 g carbs; 9 g protein

4. Ranchero Chicken Soft Taco (chicken, avocado ranch sauce, lettuce, cheddar cheese, salsa)

170 calories; 1 g sat fat; 0.5 g trans fat; 710 mg sodium; 22 g carbs; 12 g protein


5. Grilled Steak Soft Taco (carne asada steak, cheddar cheese, lettuce, tomatoes, creamy lime sauce)

170 calories; 1.5 sat fat; 0.5 trans fat; 560 mg sodium; 21 g carbs; 11 g protein

Subway:

1. Veggie Delite Salad (lettuce, spinach, tomatoes, red onion, cucumbers, peppers, olives, and carrots)

60 calories; 85 mg sodium; 12 g carbs; 3 g protein

2. Grilled Chicken Breast & Baby Spinach (chicken, lettuce, spinach, tomatoes, red onion, cucumbers, peppers, olives, and carrots)

140 calories; 1 g sat fat; 450 mg sodium; 11 g carbs; 20 g protein

3. Salad With Grilled Chicken (chicken, lettuce, spinach, tomatoes, red onion, cucumbers, peppers, olives, and carrots)

140 calories; 0.5 g sat fat; 400 mg sodium; 12 g carbs; 19 g protein

4. Roasted Chicken Noodle Soup

90 calories; 0.5 g sat fat; 1130 mg sodium; 12 g carbs; 6 g protein

5. Turkey Breast Wrap (turkey, lettuce, tomato, red onion, green pepper, pickles, olives, sesame flour tortilla)Skip the mayo and add mustard instead.

190 calories; 1 g sat fat; 1290 mg sodium; 18 g carbs; 24 g protein


* according to a 2002 survey conducted by Franchisehelp, Inc.


Fast-Food Tips

*Always look for the word grilled (avoid “crispy,” which is code for deep fried batter).

*Be sure to skip condiments and sauces or ask for them on the side -- they are often filled with sugar, sodium, and other bad things. Examples: One little McDonald’s ketchup packet contains 110 grams of sodium and 3 grams of carbs. Try the mustard instead. The low fat caramel dip that comes with the Apple Dippers contains 70 calories and 15 extra grams of carbs. Sweet, delicious apples require a sugary dipping sauce?

*Don’t assume a salad is always a healthy choice. Ask for a salad without the taco shell bowl. Taco Bell’s Taco Salad without the shell contains 490 calories, 11 grams of saturated fat, 2 grams of trans fats, and 43 grams of carbohydrate.

*Remove the bun (a Big Mac bun delivers 39 grams of carbs, 370 mg of sodium, and half a gram of saturated fat) or ask if you can have it protein style.

*Skip any soda; nothing quenches thirst better than water! But if you need a boost go for the non sweetened ice tea.

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Content copyright © 2013 by Cindy Kimura. All rights reserved.
This content was written by Cindy Kimura. If you wish to use this content in any manner, you need written permission. Contact Cindy Kimura for details.



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