| When you are on a diet, you will be faced with times | | | | - Caesar salad no chicken, 90, 4, 3 |
| when you are not able to eat the diet food you have | | | | - Caesar salad grilled, 220, 6, 3 |
| prepared for yourself. Friends might ask you out for a | | | | - Newman's Own Low Fat Balsamic Vinaigrette, 60, |
| bite, or you may not have time to take a full lunch hour. | | | | 2.5, 0 |
| There are some better choices you can make to | | | | - Fruit & Walnut Salad, 210, 8, 2 |
| avoid unhealthy foods at fast food restaurants. | | | | - Apple Dippers, 35, 0, 0 |
| Get it Grilled | | | | - Caramel dip, 70, .5, 0 |
| Most fast food restaurants offer grilled versions of | | | | - Kiddie Cone, 45, 1, 0 |
| their fried chicken offerings. Getting it grilled will save | | | | Wendy's |
| you, on average, 200 calories per menu item. | | | | Menu Item, Calories, Fat, Fiber |
| Skip the Mayo | | | | - Jr. Cheeseburger, 260, 11, 1 |
| If you ask for your meal without mayonnaise, you will | | | | - Grilled chicken sandwich, 320, 7, 2 |
| have saved 150 calories. Mustard and ketchup are | | | | - Chicken Caesar Salad, 250, 6.5, 3 |
| excellent healthy substitutes for mayonnaise. | | | | - Caesar Dressing, 120, 13, 0 |
| Use Less Dressing | | | | - Balsamic Vinaigrette, 90, 6, 0 |
| Many of the dressings offered at fast food | | | | - Fat Free Ranch, 70, 0, 1 |
| restaurants come in large servings. Even the low fat | | | | - Baked Potato w/sour cream & chives, 320, 4, 7 |
| varieties are often more than you need. Pour half the | | | | - Plain Baked Potato with Dressing, 270, 0, 7 |
| dressing on one section of your salad dish and dip | | | | - Large chili, 280, 9, 7 |
| your fork in the dressing before each bite of the salad. | | | | - Side Salad, 35, 0 2, 1 |
| You will be amazed at how little dressing you really | | | | - Orange cup, 80, 0, 1 |
| need. For low fat dressings, this method will save you | | | | - Strawberry yogurt squeezer, 70, .5, 0 |
| at least 50 calories. | | | | Arby's* |
| Pay Attention to the Calories | | | | Menu Item, Calories, Fat, Fiber |
| Just because something sounds healthy, does not | | | | - Grilled Chicken Filet without mayo, 290, 6, 2 |
| mean it is. For example, Burger King's Veggie Burger | | | | - Arby's Melt, 298, 12, 2 |
| has 420 calories and 16 grams of fat. The healthy 7 | | | | - Ham N Swiss Melt, 268, 5, 1 |
| grams of fiber in this meal are not going to | | | | - Swiss Melt, 303, 12, 2 |
| compensate you for all that excess fat. A regular | | | | - Junior Roast Beef Sandwich, 272, 10, 2 |
| cheeseburger has the same amount of fat, but fewer | | | | - Chopped Turkey Club Salad, 233, 11, 3 |
| calories. You can get a side salad with it to get back | | | | - Buttermilk ranch, 217, 23, 0 |
| the missing fiber and you will feel fuller for the same | | | | * Go light on this dressing, no healthy varieties offered. |
| calories. | | | | Taco Bell* |
| Know Your Menus | | | | Menu Item, Calories, Fat, Fiber |
| Some restaurants have better healthy options than | | | | - Fresco Crunchy Taco, 150, 8, 3 |
| others. Wendy's is famous with dieters for its baked | | | | - Fresco Soft Taco, 180, 7, 3 |
| potato. You might be surprised to learn that Kentucky | | | | - Fresco Ranchero Chicken Soft Taco, 170, 4, 3 |
| Fried Chicken has more healthy options than almost | | | | - Fresco Grilled Steak Soft Taco, 160, 4.5, 2 |
| any other fast food restaurant. Dieters should avoid | | | | - Crunchy Taco Supreme, 200, 12, 3 |
| Sonic whenever possible since there are few menu | | | | - Soft Taco Supreme Beef, 240, 11, 3 |
| items available under 400 calories. | | | | - Ranchero Chicken Soft Taco, 14, 2, 4 |
| Below is a list of fast food restaurants and the | | | | - Grilled Steak Soft Taco, 260, 15, 2 |
| healthiest menu choices available. Become familiar with | | | | - Spicy Chicken Soft Taco, 170, 6, 2 |
| this list and check it before you go out to eat. | | | | - Gordita Supreme Beef, 300, 14, 3 |
| Burger King | | | | - Chicken, 280, 11, 2 |
| Menu Item, Calories, Fat, Fiber | | | | - Meximelt, 280, 14, 3 |
| - Whopper Jr. (without mayo or cheese), 290, 12, 1 | | | | - Tostada , 240, 10, 7 |
| - Regular Cheeseburger, 340, 16, 1 | | | | *generally higher in fiber, may help you feel full longer |
| - Spicy Chicken crisp sandwich w/out mayo, 290, 12, 2 | | | | Kentucky Fried Chicken |
| - Fresh Apple Fries, 25, 0, 1 | | | | Menu Item, Calories, Fat, Fiber |
| - Caramel sauce, 45, .5, 0 | | | | - Roast Chicken Caesar Salad, 190, 6, 2 |
| - Side Salad, 15, 0, 1 | | | | - Grilled Chicken Caesar, 280, 14, 4 |
| - Garden salad , 80, 4.5, 3 | | | | - Roast Chicken BLT Salad, 200, 7, 3 |
| - Tendergrill chicken salad, 220, 7, 3 | | | | - Side Salad, 15, 0, 1 |
| - Ken's Light, 120, 11, 0 | | | | - FF ranch dressing, 35, 0, 0 |
| McDonalds | | | | - Light Italian, 45, 2.5, 0 |
| Menu Item, Calories, Fat, Fiber | | | | - KFC Snacker w/sauce, 270, 12, 2 |
| - Regular Cheeseburger, 300, 12, 2 | | | | - Green Beans, 25, 0, 2 |
| - Grilled Snack Wrap Chipotle or Honey Mustard, 260, | | | | - 3" Corn on the cob, 70, .5, 2 |
| 9, 1 | | | | - Baked beans, 200, 1.5, 9 |
| - Side Salad, 20, 0, 1 | | | | - Red Beans w/sausage & rice, 160, 2. |