Friday, November 4, 2011

Fast Food Best Choices: Nutrition at Fast Food Restaurants


Subway is proud to advertise 7 sandwiches with under 6 grams of fat. Because they offer these lowfat, nutrient dense options, when you have a choice of fast food, stop at Subway first. Even if choosing one of their less-lean meat sandwiches, having them hold the mayo and oil can reduce the calories and fat.
Nutritional Information
Best Choices: any of the "7 Under 6" sandwiches. The lowest calorie sub is the Veggie De-lite, 200 calories, 2.5 grams fat, 37 grams carbohydrate, 7 grams protein.
Best Low Carb Diet Choices: any of the "7 under 6" salads, with either oil and vinegar dressing or the fat-free Italian dressing.


Nutrition Information
Best Choices
Caesar Side Salad (no dressing or croutons): 70 calories, 4 grams fat, 2 grams carbohydrate, 7 grams protein, 45% Vitamin A, 30% Vitamin C. Use the Fat Free French dressing (80 calories, 19 grams carbohydrates, 0 fat) or one of the reduced fat dressings. For those on a low carb diet, the caesar dressing is the best option, it adds only 1 gram of carbohydrate, has 16 grams fat, 150 calories.
Grilled Chicken Sandwich: 300 calories, 8 grams fat, 36 grams carbohydrate, 24 grams protein. Exchanges: 2 starch, 3 very lean meat, 1/2 high fat meat. For those on a low carb diet, ask for the grilled chicken without the bun and add it to the caesar side salad.
Small Chili: 227 calories, 7 grams fat, 21 grams carbohydrate, 15 grams protein, 5 grams fiber. Exchanges: 2 starch, 1 high fat meat, 1 very lean meat. This is acceptable for Phase 2 of the South Beach Diet.
Sour Cream and Chive Potato: 370 calories, 5 grams fat, 73 grams carbohydrate, 7 grams protein, 60% Vitamin C, 20% iron. Exchanges: 5 starch, 1 fat.


Nutrition of McDonalds USA Menu
Best Choices
Grilled Chicken Caesar Salad: 100 calories, 2.5 grams fat, 3 grams carbohydrate, 17 grams protein, 1 vegetable exchange and 2 very lean meat exchanges. Choose one of the fat free or reduced fat dressings. This is also acceptable for low carb diets.

Burger King

Nutrition Tables
Best Choices:
Chicken Whopper Jr.: 344 calories, 14 grams fat, 31 grams carbohydrates, 23 grams protein. Exchanges: 3 starch, 2.75 meat (very lean). Without mayo: deduct 9 grams fat and 80 calories.
Whopper Jr. - order without mayo or cheese: 317 calories, 13 grams fat, 32 grams carbohydrate, 16 grams protein. Exchanges: 1.75 starch, 2 meat (high fat).
Low Carb Diet Choices: Chicken Caesar Salad (no croutons) 220 calories, 5 grams carbohydrate, 7 grams fat, 3 grams fiber, 35 grams protein, no trans fat. With Italian Lite dressing, add 4 grams carbohydrate, 5 grams fat, 50 calories. With Creamy Caesar dressing, add 4 grams carbohydrate, 140 calories, 13 grams fat, no trans fat.
Side Garden Salad: 25 calories, 5 grams carbohydrate, 2 grams fiber, 0 fat, 1 gram protein.
Order Chicken Whopper or Chicken Whopper Junior without mayo, then toss the bun.

Taco Bell

Nutrition Guide
Best Choice
To reduce fat and calories for any item, order it "Fresco Style" to replace the cheese and dressings with fresh fiesta salsa.
Taco: 170 calories, 10 grams fat, 9 grams protein, 12 grams carbohydrate, .5 bread, 1 meat, 1 fat.
Low Carb Diets: Order any of the chicken items Fresco Style and without sour cream, then don't eat the tortilla or shell.

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