• Fitting in Fast Food

    You know the drill. You wake up late and are rushing off to work without grabbing a healthy breakfast, or you only have a 30 minute gap between the end of the meeting you’re in and the beginning of the next one across town. You have to eat something to sustain your energy, but the only options along the way are the fast-food joints that line the streets. An egg white omelet for breakfast would be the healthy choice. A salad with dressing on the side is the right option for lunch. But today you just don’t have the time. You have to eat and fast food is your only option.

    What do you do? Dining at a fast food restaurant doesn’t have to be a diet disaster. Inevitably, there are going to be times in our hectic schedules when we need help from these convenient restaurants. Here are 10 low-calorie, healthy items to eat at popular food chains the next time you find yourself in a rush.


    No one can say that McDonald’s isn’t convenient. They are on almost every corner in most major cities. Next time you rush by one, don’t feel so guilty if you have to order one of the following:

    • Premium Asian Salad with Grilled Chicken

      • The Asian Blend contains veggies and soybeans, making it a heart-healthy choice.

      • 300 calories, 10g fat, 1g sat. fat, 65mg cholesterol, 890mg sodium, 23g carbs, 5g fiber, 32g protein

    • Fruit and Yogurt Parfait

      • A sweet treat made with low-fat yogurt and topped with low fat granola, strawberries, and blueberries.

      • 160 calories, 2g fat, 1g sat. fat, 5mg cholesterol, 85mg sodium, 31g carbs, 1g fiber, 4g protein


    • Ultimate Chicken Grill

      • Order it with lettuce, tomatoes, and honey mustard sauce.

      • 320 calories, 7g fat, 1.5g sat. fat, 70mg cholesterol, 950mg sodium, 36g carbs, 2g fiber, 28g protein

    Taco Bell

    Taco Bell has introduced a new “fresco style” menu that includes all fresh tomatoes, onions, and cilantro instead of sour cream and cheese.

    • Fresco Crunchy Taco

      • 150 calories, 8g fat, 2.5g sat. fat, 20mg cholesterol, 370mg sodium, 13g carbs, 3g fiber, 7g protein.

    • Fresco Style Ranchero Chicken Soft Taco

      • 170 calories, 4g fat, 1.5g sat. fat, 25mg cholesterol, 730mg sodium, 21g carbs, 3g fiber, 12g protein


    Everyone knows about Jared and how Subway helped him become a slimmer, healthier guy. Now you too can take advantage of their healthier options.

    • 6" Oven-Roasted Chicken Breast

      • 310 calories, 5g fat, 25mg cholesterol, 830mg sodium, 5g fiber

    • 6" Veggie Delite

      • 230 calories, 3g fat, 0mg cholesterol, 500mg sodium, 5g fiber


    • Honey BBQ Sandwich

      • 280 calories, 3.5g fat, 1g sat. fat, 60mg cholesterol, 780mg sodium, 40g carbs, 3g fiber, 22g protein

    Jack in the Box

    • Chicken Fajita Pita

      • The pita is made with whole grains, which is rare in most fast food places.

      • 300 calories, 9g fat, 3.5g sat. fat,60mg cholesterol, 1,090mg sodium, 33g carbs, 4g fiber, 23g protein

    Carl's Jr.

    • Charbroiled Chicken Salad

      • Choose the low-fat balsamic dressing.

      • 295 calories, 8.5g fat, 3.5g sat. fat, 75mg cholesterol, 1,190mg sodium, 21g carbs, 5g fiber, 34g protein

    The Bottom Line

    If you have to eat at a fast food restaurant, look for meat, chicken, and fish that are roasted, grilled, baked, or broiled. If the dish you order comes with a heavy sauce, ask for it on the side or just have them remove it altogether. To avoid any extra calories, always skip supersizing your meal. The average fast food meal can run well over 1,000 calories so always choose the smaller portion size over the larger one. Drinking water (instead of soda)with your meal can save hundreds of calories as well.

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