Healthy Balanced Meal Choices
Jack In The Box offers two southwest options, a pita and a salad. Automatically you think the salad would be better but when you look at the calories and fat of the salad the pita is a better choice. Neither one is a good options for low carbers.

Southwest Pita @ 260 cal. 4.5g fat 35g carbs 20g protein
vs.
Southwest Salad @ 328 cal. 13g fat 30g carbs 27g protein

Healthy Salad Choices
Subway offers all kinds of carb conscious wraps and healthy salads but you have to stick to their low fat options if you want to eat healthy. Compare the two salads below and check out the huge difference in fat grams.

Grilled Chicken Breast & Baby Spinach @ 140 cal. 3g fat 11g carbs 19g protein
vs.
Seafood Sensation @ 180 cal. 21g fat (wow!) 19g carbs 10g protein

Healthy Fruit Choices
Every restaurant is now offering a fruit bowl which sounds healthy enough. The key to having fruit as a meal is to balance it with fat and protein. The McDonald's fruit salad is a much better option than the Wendy's salad because it provides good fat that helps you burn fat. It also contains a bit less carbs. The question here is do you really need to go get this at a restaurant? If the answer is yes how about skipping the yogurt and adding some protein like a pure protein ready to drink shake or a low carb protein bar. This would reduce the carbs and sugar balance the meal perfectly.

Wendy's Fruit Bowl w/lowfat strawberry yogurt @ 220 cal. 1g fat 49g carbs (35g sugar & 0g fiber) 6g protein
vs.
McDonalds Fruit & Walnut Salad w/ lowfat yogurt @ 310 cal. 13g fat (the kind you need) 44g carbs (sugar unknown & 6g fiber) 5g protein

Healthy Sandwich Choices
Arby's Market Fresh sandwiches and Boston Market Carver sandwiches look and sound like a perfectly healthy meal until you look at the calories. You can try eating just half or try the Quiznos option which automatically controls your portion, fat, and is tasty enough to satisfy.

Market Fresh Turkey & Swiss @ 770 cal. 27g fat 74g carbs 45g protein (not even an entire day of hiking justifies this!)
vs.
Boston Turkey Carver @ 690 cal. 29g fat 68g carbs 5g protein
vs.
Quiznos Small Sierra Smoked Turkey with Raspberry Chipotle Sauce @ 350 cal. 6g fat 53g carbs 23g protein

Add Ons
Mayo adds about 160 extra calories and a ton of fat. Ask for none or take it off yourself. With salads be sure to get low fat dressing and use only half. Other bad choices include creamed anything, fries, and huge soft drinks. Better drink choices include iced tea, water, or a small diet soda. Better sides choices include a side salad, small fruit bowl, or non-creamy soups like chili, beef vegetable, or chicken noodle. If you're unsure about what to order ask for a nutrition guide or research your favorite places ahead of time. All fast food restaurants have their menus and nutrition info availalbe online.

Make Healthy Choices With This Guide

Restaurants To Skip
If you want the best results possible from your workout and diet program then skipping fast food all together is the best options. If that's not possible stay away from the following diet disasters.

• Taco Bell
• Burger King
• Carl's Junior
• Whataburger
• Sonic
• DQ
• Schlotzky's
• Any Pizza Place