Geaux Health & Fitness Magazine June 2014 | Page 28

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Slim Pick N’s
A Guide to Healthier Fast Food Options
By: Lori Gardiner | www.lorigardiner.com

Dressing (150 calories, 8 gm fat, 6 gm
protein)
McDonald’s
• Grilled Chicken Snack Wrap-No
Sauce (230 calories, 8 gm fat, 16 gm
protein) + Fruit ‘n Yogurt Parfait (150
calories, 2 gm fat, 4 gm protein)
• Premium Grilled Chicken Classic
Sandwich without Mayo (300 calories,
4 gm fat, 27 gm protein)

Eating healthy is often challenging,
especially if you have a busy schedule,
but sticking to a healthy lifestyle can be
as simple as just knowing what to order
at the drive-thru. In the 2004 American
documentary “Super Size Me,” Morgan
Spurlock took his consumption of fast
food to the extreme while compromising
his weight and health. While I am not
condoning fast food over fresh, clean
eating, fast food is part of the American
culture, and we must learn how to
do it right.
Fast food is seldom the best choice, but
if away from home, you should try these
“healthier” menu options. I chose these
food options based on calories, fat and
protein ratio. The best options are the
foods that contain two to three times more
protein than fat. Unfortunately, most items
on fast food restaurant menus are high
in sodium, so be cautious if you are on a
sodium restriction.
Burger King
• Whopper Junior Sandwich without
Mayo (240 calories, 10 gm fat, 10 gm
protein) + Side Garden Salad with
1/2 packet Ken’s Lite Honey Balsamic
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geauxhealthandfitness.com June 2014

• Premium Southwest Salad with Grilled
Chicken (290 calories, 8 gm fat, 27 gm
protein) + 1 packet Newman’s Own
Low Fat Balsamic Vinaigrette Dressing
(35 calories, 3 gm fat)
• Add a Side Garden Salad + 1 packet
Newman’s Own Low Fat Balsamic
Vinaigrette Dressing (55 calories, 3 gm
fat, 1 gm protein)
Raising Cane’s
• Two chicken fingers-No sauce (254
calories, 14 gm fat, 26 gm protein) + 1
serving Coleslaw (33 calories, 2.5 gm
fat
Subway
• 6” Turkey Breast or Ham Sandwich
on 9 Grain Wheat withMustard
and Vinegar, No Oil, No Mayo (290
calories, 4 gm fat, 18 gm protein) can
add light mayo for an additional 50
calories and 5 gm fat
• 6” Double Turkey Breast Sandwich
(340 calories, 6 gm fat, 28 gm protein)
• Double Chicken Chopped Salad (220
calories, 4.5 gm fat, 36 gm protein) + 1
packet Fat Free Italian (35 calories, 0
gm fat, 0 gm protein)
Taco Bell
• Fresco Chicken Soft Taco (140 calories,

3.5 gm fat, 10 gm protein)
• Fresco Steak Soft Taco (150 calories,
4.5 gm fat, 12 gm protein)
• Fresco Chicken Burrito Supreme (330
calories, 8 gm fat, 18 gm protein)
• Add a side of black beans to your soft
taco for an additional 80 calories, 1.5
gm fat and 4 gm protein.
Wendy’s
• Rich & Meaty Chili-Small (180
calories, 5 gm fat, 13 gm protein) +
Side Garden Salad without Croutons
(20 calories, 0 gm fat, 0 gm protein)
with 1/2 packet Light Honey French
Dressing (30 calories, 0 gm fat, 0 gm
protein)
• Rich & Meaty Chili-Large (270
calories, 8 gm fat, 19 gm protein)
• Asian Cashew Chicken Salad without
Cashews (300 calories, 7 gm fat, 33gm
protein)
• 1/2 Asian Cashew Chicken Salad (230
calories, 10 gm fat, 19 gm protein)
• Grilled Chicken Wrap (260 calories, 10
gm fat, 19 gm protein) + Fresh Apple
Slices (40 calories, 0 gm fat, 0 gm
protein)
So, next time you are in a time crunch, you
will know how to choose healthy fast food
options. Now you know how “NOT” to
choose the Big Mac Sandwich weighing in
at 540 calories and 29 gm of fat. Oh, and
that’s not even including the fries. [