Fast Food Survival Guide

by in Fast Food, Weight Loss January 11, 2008

PhotobucketFast food has become a way of life. Every day millions of Americans line up, or drive-thru fast food restaurants for convenient breakfasts, lunches, dinners, and snacks.
If you are one of these individuals and you desire the healthiest choices, look for consumer information and focus on identifying the lowest fat options.
Survival guides to fast food come in the form of nutrition information brochures. Many chains also post charts of nutrition information in their local outlets. In other cases, you’ll have to ask at the counter, check online or call a toll-free customer number and have a brochure sent to you.
In general, look for entrees with no more than 10 to 12 grams of fat. Balance out a sandwich and small order of fries with a side salad, topped with light dressing. Refresh yourself with a cup of low-fat/skim milk, fruit juice, yogurt shakes or ice water. You can even bring along your own piece of fruit for dessert.
To help you make healthier fast food choices, here is a bite-by-bite survey of fast food outlets. To reduce the fat and calorie content of your favorite items choose ‘Light Bites’ or order them “Your Way”.
Light Bites
• Hamburger, great taste with only 10 grams of fat
• 4 piece Chicken McNugget with Sweet n’ Sour, BBQ, or Honey
• Caesar or Grilled Chicken Caesar salad; Grilled Chicken California Cobb salad with Newman’s Own Low-Fat Balsamic Vinaigrette
• Egg McMuffin; Bagel
• Fruit n’ Yogurt Parfait; Vanilla Kiddie Cone
Have It Your Way
• Order a Chicken McGrill without mayo and you’ll save 135 calories and 15 grams of fat.
• Choose a Filet-O-Fish without tartar sauce. You’ll strip away 16 grams from the usual 20.
Light Bites
• Original Recipe Chicken breast without the skin
• Corn on the Cob
• Green Beans
• Mashed Potatoes with Gravy
• Lil’ Bucket of Strawberry Shortcake
Have It Your Way
• Create your own low-fat dinner (only 10 grams): Original Recipe Chicken breast without the skin, and your choice of two of the following low-fat sides: Corn on the Cob, Green Beans, or Mashed Potatoes with Gravy
• Skip the biscuit and save 10 grams of fat
• Removing the skin drastically reduces the fat content of any piece of chicken.
Light Bites
• Fire-Grilled Chicken Baguette sandwiches
• Chili
• Beef Whopper Jr. or Chicken Whopper, hold the mayo
• Chicken Tenders with BBQ, honey, or sweet n’ sour dipping sauce
• BK Veggie burger with reduced-fat mayo
• Salads with fat-free ranch Dressing
• Orange Juice and 2% Milk.
Have It Your Way
• Hold the mayo, and save 16 grams of fat and about 150 calories.
Light Bites
• Pintos and Cheese
• Chicken or Steak Soft Taco
• Bean Burrito
• Tostada
• Chicken or Steak Burrito Supreme
• Beef, Chicken, or Steak Enchirito
• Chicken Gordita Bajita
Have It Your Way
• Look for the “15 Items Under 10 grams of Fat”
• Request items without high fat additions like olives, sour cream, and guacamole. Choose virtually fat free toppings like salsa, taco sauce and jalapenos.
Light Bites
• Grilled Chicken Sandwich, Jr. Hamburger, and 4 pc. Chicken Nuggets with BBQ or Sweet n’ Sour
• Plain Baked Potato, or Baked Potato with Sour Cream and Chives
• Small Chili with cheese OR Large Chili, hold the cheese
• Side Salad with French or Honey-Mustard
• Junior frosty, 6 oz.
Have It Your Way
• Only 10 grams of fat each: Chicken Breast Fillet or Spicy Chicken Sandwich, hold the mayo
Light Bites
• Broccoli or Plain Baked Potato, no cheese sauce
• Regular Roast Beef Sandwich
• Hamburger
• Charbroiled BBQ Chicken or Chicken Filet Sandwich, hold the mayo
• Charbroiled Chicken or Side Salad with fat-free Italian or French
Have It Your Way
• Save 12 grams of fat by using catsup or mustard instead of mayonnaise on sandwiches.
• Hold the cheese and save 10 grams of fat
Light Bites
• Domino’s: Cheese Pizza with any vegetable topping except olives.
• Pizza Hut: Salad Bar, Spaghetti and Bread Sticks.
Have It Your Way
• Request that your pizza be made with “half the cheese” rather than “extra cheese.”
• Remember that two pieces of pizza is considered a serving. Enjoy a fresh garden salad with low- or no-fat dressing too.
Light Bites
• Catch Fish Fillet
• Clam Chowder (pint size)
• Baked Cod
• Side Salad with Light Italian Dressing.
Have It Your Way
• Request that your sandwich be made without cheese or tartar sauce and drastically reduce the fat content
• Remove the breading on fried fish, shrimp, or scallops.
Sources: Taco Bell, Wendy’s, Carl’s Junior, Burger King, McDonald’s, and KFC websites

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