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When visiting a fast food restaurant, try keeping these tips in mind: ▫ Balance a
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MAKING HEALTHIER FAST FOOD CHOICES When visiting a fast food restaurant, try keeping these tips in mind: Balance a high fat and sodium fast food meal with other meals lower in fat and higher in fruits and vegetables Order salads with low Calorie dressings instead of fries Ask for sandwiches without special sauces and mayonnaise Choose orange juice or low-fat milk in place of sodas and shakes Split a small order of fries and have a piece of fresh fruit on hand to supplement your meal To keep your choices lower in fat, choose items in bold print (☺) CALORIES
FAT (gm)
% FAT SODIUM (mg)
BURGER KING Breakfast Items Croissanwich Sausage, Egg & Cheese Sausage & Biscuit Burgers & Sandwiches ☺ Tendergill Chicken Sandwich w/o mayo ☺ BK Veggie Burger w/o mayo Tendercrisp Chicken Sandwich Salads ☺ Tendergrill Chicken Garden Salad Tendercrisp Chicken Garden Salad Salad Dressings ☺ Ken’s Fat Free Ranch Side Orders French fries – medium ☺ Motts Strawberry Flavored Apple Sauce
470 390
32 26
61 60
1060 1020
450 340 790
10 8 44
20 21 50
1210 1030 1640
240 410
9 22
34 48
720 1080
60
0
0
740
360 90
20 0
50 0
590 0
430 820
18 51
38 56
530 1530
360 460 710 1130
4.5 17 33 66
11 33 42 53
1150 1060 1480 2540
260
7
24
710
35 320
1.5 34
39 96
480 410
140 360 440
2 21 27
13 53 55
520 1020 970
50 70 140
1.5 1.5 5
3 19 32
570 5 560
230 310 290
3 5 5
12 15 16
500 830 900
CARL’S JR. Breakfast Items ☺ French Toast Dips – No Syrup Loaded Breakfast Burrito Burgers & Sandwiches ☺ Charbroiled BBQ Chicken Sandwich ☺ Kid’s Hamburger Western Bacon Cheeseburger The Western Bacon Six Dollar Burger Salads ☺ Charbroiled Chicken Salad Salad Dressings ☺ Low Fat Balsamic Blue Cheese
KENTUCKY FRIED CHICKEN Chicken ☺ OR Chicken Breast w/o Skin OR Chicken Breast EC Chicken Breast Side Orders ☺ Green Beans ☺ Corn on the Cob ☺ Mashed Potatoes w/ Gravy
SUBWAY 6-inch Jared Sandwiches ☺ Veggie Delight ☺ Oven Roasted Chicken Breast ☺ Roast Beef
CALORIES
FAT (gm)
% FAT
SODIUM (mg)
290 430
12 25
37 52
760 1100
310 600
14 35
41 53
600 940
160
1.5
8
870
320
12
34
760
160 300 450 500
2 12 27 32
11 36 54 58
85 820 920 1130
250 380 510 540
9 18 26 29
32 43 46 48
520 660 1190 1040
320 220 300
9 6 10
25 25 30
970 890 890
90 60 40
2.5 2.5 3
25 38 68
740 730 730
170 180 200 250 370
4.5 7 8 11 22
24 35 36 40 54
520 550 570 530 990
250
8
22
90
320 230 270 830
7 8 11 51
20 31 37 55
950 500 710 1920
180 370
6 16
30 39
660 780
170 120
9 13
48 98
430 220
220 325
6 1.5
25 4
780 370
JACK IN THE BOX Breakfast Items ☺ Breakfast Jack Bacon, Egg & Cheese Biscuit Burgers & Sandwiches ☺ Hamburger Jumbo Jack Salads ☺ Asian Chicken Salad (w/ Grilled Chicken) ☺ Southwest Chicken Salad (w/ Grilled Chicken)
McDONALD’S Breakfast Items ☺ Fruit ‘n Yogurt Parfait ☺ Egg McMuffin Sausage McMuffin w/ Egg Biscuit w/ Egg (regular size) Burgers & Sandwiches ☺ Hamburger Filet-O-Fish Quarter Pounder w/ Cheese Big Mac Salads ☺ Southwest Salad w/ Grilled Chicken ☺ Caesar Salad w/ Grilled Chicken ☺ Asian Salad w/ Grilled Chicken Salad Dressings ☺ Newman’s Own Low Fat Sesame Ginger ☺ Newman’s Own Low Fat Italian Newman’s Own Low Fat Balsamic
PIZZA HUT ☺ Fit n’ Delicious – Diced Chicken, Red Onion & Green Pepper (1 slice) ☺ Thin ‘N Crispy Veggie Lover’s (1 slice) ☺ Thin ‘N Crispy Cheese Only (1 slice) ☺ Medium Pan Veggie Lover’s Medium Pan Meat Lover’s
WENDY’S Breakfast Items ☺ Yogurt w/ Granola Sandwiches ☺ Ultimate Chicken Grill Sandwich ☺ Jr. Hamburger ☺ Jr. Cheeseburger Baconator Salads ☺ Chicken Caesar Salad w/o croutons ☺ Mandarin Chicken Salad Salad Dressings Oriental Sesame Dressing Caesar Dressing Side Orders ☺ Small Chili ☺ Broccoli & Cheese Potato
* Many fast food items are high in sodium (salt.) To help keep sodium intake for the day below the upper limit of 2300 mg, make lower-sodium food choices at other meals. It’s also important to eat more fruits and vegetables. 2007 Compiled by Alameda County CHDP Nutritionist, Mary DeBusman, MS, RD
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