Diet-Smart Take Out

Diet-Smart ~ Weight Loss

You don't necessarily have to avoid the drive-thru window anymore.

Here are 42 intelligent choices for healthy fast foods.

What's going on in the land of milkshakes and honey barbecue chicken nuggets?

Though fast-food restaurants are not exactly garnishing burgers with Broccoli-Sprouts just yet, they suddenly seem to have discovered a degree of healthier products.

In 2004, McDonald's gave out pedometers and fitness guides from Oprah's personal trainer.

Burger King, home of the Whopper, offered a veggie burger with reduced fat mayonnaise.

Even Pizza Hut had a Fit 'n Delicious line.

Scan your favorite fast-food menus, and you may find nearly as many salads as sandwiches.

There are probably all sorts of reasons for the slimming down of the drive thru.

North Americans' ballooning waistlines and "you-made-me-this-way" lawsuits, to mention two.

Arby's

In this haven of meat eaters, there are some surprising diet-smart choices.

Our diet-smart picks;

Broccoli 'n Cheddar Baked Potato.

Ask for double the broccoli, half the cheese sauce, and a regular serving of shredded Cheddar.

406 Calories,

13 g. Protein,

70 g. Carbohydrates,

8 g. Fat,

3.8 g. Saturated Fat,

10 g. Fiber,

411 mg. Sodium.

Asian Sesame Salad:

This salad, featuring greens, grilled chicken, cabbage, carrots, and orange slices, comes with almonds (have the whole packet), Asian noodles (have the whole packet), and Asian dressing (have 1/3 of the packet).

385 Calories,

27 g. Protein,

29 g. Carbohydrates,

18 g. Fat,

2.6 g. Saturated Fat,

5 g. Fiber,

774 mg. Sodium

Grilled Chicken Deluxe.

Skip the honey mustard sauce and add a tablespoon of Arby's Sauce (part of a packet or from the pump).

295 Calories,

29 g. Protein,

38 g. Carbohydrates,

4 g. Fat,

1.5 g. Saturated Fat,

2 g. Fiber,

1,070 mg. Sodium.

Regular Roast Beef.

350 Calories,

21 g. Protein,

34 g. Carbohydrates,

16 g. Fat,

6 g. Saturated Fat,

2 g. Fiber,

950 mg. Sodium.

Our diet-smart no-no's;

Big Montana Roast Beef Sandwich.

330 Calories,

47 g. Protein,

41 g. Carbohydrates,

32 g. Fat,

15 g. Saturated Fat,

3 g. Fiber,

2,080 mg. Sodium.

Roast Beef Sub.

760 Calories,

35 g. Protein,

47 g. Carbohydrates,

48 g. Fat,

16 g. Saturated Fat,

3 g. Fiber,

2,230 mg. Sodium.

Philly Beef 'n Swiss Sub.

700 Calories,

36 g. Protein,

46 g. Carbohydrates,

42 g. Fat,

15 g. Saturated Fat,

4 g. Fiber,

1,940 mg. Sodium.

Chicken Bacon 'n Swiss.

610 Calories,

31 g. Protein,

49 g. Carbohydrates,

33 g. Fat,

8 g. Saturated Fat, 2 g. Fiber,

1,550 mg. Sodium.

Chicken Cordon Bleu.

630 Calories,

34 g. Protein,

47 g. Carbohydrates,

35 g. Fat,

8 g. Saturated Fat,

2 g. Fiber,

1,820 mg. Sodium.

Burger King

Those wonderful folks who brought you the heart stopping Original Whopper finally offer some diet-smart options such as a veggie burger and last year's baguette introductions.

Our diet-smart picks;

BK Veggie Burger.

Request reduced fat mayo (though it's supposed to come standard, BK reps recommend asking).

340 Calories,

14 g. Protein,

47 g. Carbohydrates,

10 g. Fat,

1.5 g. Saturated Fat,

4 g. Fiber,

950 mg. Sodium.

Fire Grilled Chicken Baguettes.

(all flavors: Savory Mustard, Santa Fe, Smoky BBQ)

350 Calories,

28-29 g. Protein,

47-48 g. Carbohydrates,

5 g. Fat,

1-1.5 g. Saturated Fat,

3-4 g. Fiber,

1,110-1,450 mg. Sodium.

Original Whopper Jr.

Hold the mayo.

310 Calories,

17 g. Protein,

31 g. Carbohydrates,

13 g. Fat,

5 g. Saturated Fat,

2 g. Fiber,

510 mg. Sodium.

Hamburger.

310 Calories,

17 g. Protein,

31 g. Carbohydrates,

14 g. Fat,

5 g. Saturated Fat,

2 g. Fiber,

580 mg. Sodium

Diet-smart no-no's;

Original Double Whopper with Cheese:

1,070 Calories,

57 g. Protein,

53 g. Carbohydrates,

70 g. Fat,

27 g. Saturated Fat,

4 g. Fiber,

1,500 mg. Sodium.

Original Double Whopper.

980 Calories,

52 g. Protein,

52 g. Carbohydrates,

62 g. Fat,

22 g. Saturated Fat,

4 g. Fiber,

1,070 mg. Sodium.

Original Whopper with Cheese.

800 Calories,

36 g. Protein,

53 g. Carbohydrates,

50 g. Fat,

18 g. Saturated Fat,

4 g. Fiber,

1,420 mg. Sodium.

Croissan'wich with Sausage, Egg, and Cheese.

520 Calories,

19 g. Protein,

24 g. Carbohydrates,

39 g. Fat,

14 g. Saturated Fat,

1 g. Fiber,

1,090 mg. Sodium.

Sourdough Breakfast Sandwich with Sausage, Egg, and Cheese.

540 Calories,

20 g. Protein,

30 g. Carbohydrates,

39 g. Fat,

13 g. Saturated Fat,

2 g. Fiber,

1,140 mg. Sodium.

KFC

One piece of chicken (without skin), mashed potatoes and a vegetable, provide an entire meal with 10 g. or less of fat.

Despite the abundance of breading and cooking oil at KFC, we were able to find that rare diet-smart, high fiber meal here by pairing two vegetarian items from the menu.

Our diet-smart picks;

Tender Roast Sandwich.

Request sauce on the side and use only 2 teaspoons instead of the portion that automatically comes with the sandwich.

This will save you 72 calories and 8 g. of fat.

318 Calories,

31 g. Protein,

23 g. Carbohydrates,

11 g. Fat,

2.6 g. Saturated Fat,

1 g. Fiber,

743 mg. Sodium.

BBQ Beans and Corn on the Cob.

Beans and Small Cob.

300 Calories, 10 g. Protein,

59 g. Carbohydrates,

2.5 g. Fat,

1.5 g. Saturated Fat,

10 g. Fiber,

725 mg. Sodium.

Beans and Large Cob.

380 Calories,

13 g. Protein,

72 g. Carbohydrates,

4 g. Fat,

2 g. Saturated Fat,

14 g. Fiber,

730 mg. Sodium.

Original Recipe Chicken Breast.

Removing the skin and breading saves 240 calories, 11 g. of carbohydrates, 16 g. of fat, 5 g. of saturated fat, and 740 mg. of sodium.

Ask for the side of green beans.

Total for the two:

190 Calories,

34 g. Protein,

5 g. Carbohydrates,

4.5 g. Fat,

1.5 g. Saturated Fat,

2 g. Fiber,

870 mg. Sodium.

Diet-smart no-no's;

In the real world, most people have at least two pieces of chicken, which is what our numbers below reflect.

Chicken Pot Pie.

770 Calories,

33 g. Protein,

70 g. Carbohydrates,

40 g. Fat,

15 g. Saturated Fat,

5 g. Fiber,

1,680 mg. Sodium.

Extra Crispy Breast plus Original Recipe Thigh (with skin).

820 Calories,

56 g. Protein,

31 g. Carbohydrates,

53 g. Fat,

15 g. Saturated Fat,

0 g. Fiber,

2,290 mg. Sodium

Large Popcorn Chicken.

660 Calories,

29 g. Protein,

37 g. Carbohydrates,

44 g. Fat,

10 g. Saturated Fat,

0 g. Fiber,

1,530 mg. Sodium.

McDonald's

In addition to these top three meals, the Vanilla Reduced Fat Ice Cream Cone deserves mention for its diet-smart, very reasonable 150 calories and 4.5 g. of fat.

Note: Make sure to order grilled, not crispy, chicken on your salads, otherwise you'll wind up with 100 extra calories and an additional 10 g. of fat.

Diet-smart picks;

Fruit 'n Yogurt Parfait with Granola: (with a toasted English muffin and one pat margarine to make it a meal)

350 Calories,

9 g. Protein,

57 g. Carbohydrates,

8.5 g. Fat,

2.8 g. Saturated Fat,

2 g. Fiber,

415 mg. Sodium.

Chicken McGrill.

Order it with no mayo and with lettuce and extra tomatoes.

305 Calories,

27 g. Protein,

37 g. Carbohydrates,

4.5 g. Fat,

1 g. Saturated Fat,

4 g. Fiber,

940 mg. Sodium

(one packet of light mayo adds 45 cal, 4.5 g. fat, 0.5 g. sat. fat, and 100 mg. sodium).

Grilled Chicken Caesar Salad;

(with 1/3 of a packet of Newman's Own Creamy Caesar dressing) 263 cal, 30 g. pro, 10 g. carb, 12 g. fat, 4.2 g. sat. fat, 3 g. fiber, 987 mg. sodium.

Diet-smart no-no's;

Double Quarter Pounder with Cheese.

770 Calories,

46 g. Protein,

39 g. Carbohydrates,

47 g. Fat,

20 g. Saturated Fat,

3 g. Fiber,

1,440 mg. Sodium.

Spanish Omelete Bagel.

710 Calories,

27 g. Protein,

59 g. Carbohydrates,

40 g. Fat,

15 g. Saturated Fat,

3 g. Fiber,

1,520 mg. Sodium.

Quarter Pounder with Cheese.

540 Calories,

29 g. Protein,

39 g. Carbohydrates,

29 g. Fat,

13 g. Saturated Fat,

3 g. Fiber,

1,240 mg. Sodium.

Big Mac.

600 Calories,

25 g. Protein,

50 g. Carbohydrates,

33 g. Fat,

11 g. Saturated Fat,

4 g. Fiber,

1,050 mg. Sodium.

Pizza Hut

Order a medium (12-inch) or large (14-inch) of the "Diet-smart" pizzas below.

The slices are nearly equal in calories, fat, and other nutrients because the medium is cut into 8 pieces and the large into 12.

(The higher numbers in the nutrient ranges are for the large pizza.)

Add a Fresh Express Ranch Salad Kit, now available for takeout or delivery.

All nutritional values listed are for 2 slices.

Our diet-smart picks;

Fit 'n Delicious Pizza

The two offerings with only vegetable toppings;

280-300 Calories,

12 g. Protein,

42-48 g. Carbohydrates,

7-8 g. Fat,

3-4 g. Saturated Fat,

4 g. Fiber,

660-1,180 mg. Sodium.

The four types with vegetables or pineapple plus ham or chicken toppings;

300-340 Calories,

14-20 g. Protein,

40-48 g. Carbohydrates,

8-10 g. Fat,

4 g. Saturated Fat,

2-4 g. Fiber,

840-1,380 mg. Sodium.

Thin 'n Crispy Pizza & Veggie Lover's;

340-360 Calories,

16 g. Protein,

42-46 g. Carbohydrates,

14 g. Fat,

6 g. Saturated Fat,

4 g. Fiber,

900-960 mg. Sodium.

Thin 'n Crispy Pizza or Ham and Pineapple;

340-360 Calories,

16-18 g. Protein,

44-46 g. Carbohydrates,

12 g. Fat,

6 g. Saturated Fat,

2 g. Fiber,

900-940 mg. Sodium.

Diet-smart no-no's;

Most of these choices exceed the recommended daily value (2,400 mg.) for sodium.

Stuffed Crust Pizza (comes only in 14-inch size).

Super Supreme (beef, ham, sausage, pepperoni, pork, olives, green peppers, mushrooms, onions).

Meat Lover's (all of the meats above plus bacon; no vegetables).

880-900 Calories,

42 g. Protein,

86-90 g. Carbohydrates,

40-42 g. Fat,

18-20 g. Saturated Fat,

6 g. Fiber,

2,500-2,540 mg. Sodium.

16-inch Big New Yorker Pizza, Meat Lover's, Pepperoni Lover's, Sausage Lover's, or Super Supreme;

980-1,040 Calories,

46-50 g. Protein,

102-106 g. Carbohydrates,

42-48 g. Fat,

18-22 g. Saturated Fat,

4-8 g. Fiber,

2,660-2,860 mg. Sodium.

All Other Varieties of Stuffed Crust and 16-inch Big New Yorker Pizza;

680-920 Calories,

32-44 g. Protein,

84-106 g. Carbohydrates,

22-38 g. Fat,

12-20 g. Saturated Fat,

4-8 g. Fiber,

1,840-2,500 mg. Sodium.

Subway

This chain is an oasis of diet-smart, lower fat choices.

Take advantage of Subway's offer to stuff the sandwiches with lettuce, tomatoes, cucumbers, onions, and peppers.

After all that, you might not need mayo.

If you do, ask for the diet-smart "light" variety.

The honey oat bread has 4 g. of fiber (the white has 3 g.), but if you can, substitute the high fiber, diet-smart (11 g.) tortilla from the Atkins (not-so) friendly wraps for bread on any of the sandwiches.

Diet-smart picks;

6" Sandwiches;

These 6 inch subs, which contain 6 g. or less of fat, are all grouped together on the menu and are based on turkey, chicken, ham, roast beef (or combination's of these meats), and as many vegetables as you can get the sandwich artist to stuff in.

210-370 Calories,

9-26 g. Protein,

35-59 g. Carbohydrates,

3-6 g. Fat,

1-2.5 g. Saturated Fat,

3-4 g. Fiber,

510-1,520 mg. Sodium.

The Veggie Delite is basically a salad on a roll, so give it some protein by adding two servings of cheese (1 oz. total), which adds 80 to 120 calories.

310-350 Calories,

13-17 g. Protein,

44-46 g. Carbohydrates,

10-13 g. Fat,

5-7 g. Saturated Fat,

4 g. Fiber,

570-910 mg. Sodium

(nutritional values depend on type of cheese, so choose Swiss to be at the lower end of the sodium range).

Mediterranean Chicken Salad;

Use 1/3 of a portion of Greek vinaigrette and round out the meal with a tortilla on the side.

(Servers may not be used to selling the tortilla alone, but Subway officials say it can be done for an extra charge.)

367 Calories,

34 g. Protein,

28 g. Carbohydrates,

14 g. Fat,

3 g. Saturated Fat,

16 g. Fiber,

1,217 mg. Sodium.

Grilled Chicken and Baby Spinach Salad;

Skip the Atkins Sweet as Honey Mustard salad dressing and substitute half a portion of fat free honey-mustard sauce.

Have all the almonds but ask for half the bacon and cheese.

Although this meal is high in fat, most of it is healthy fat.

370 Calories,

32 g. Protein,

19 g. Carbohydrates,

19 g. Fat,

5.5 g. Saturated Fat,

5 g. Fiber,

930 mg. Sodium.

Diet-smart no-no's;

Remember, these numbers are for the 6-inch subs.

Better to not even consider the 12 inch ones.

Warning: Some of these sandwiches exceed the recommended daily value for sodium.

Double Meat Meatball Marinara Sub;

780 Calories,

35 g. Protein,

61 g. Carbohydrates,

41 g. Fat,

18 g. Saturated Fat,

5 g. Fiber,

1,760 mg. Sodium.

The regular (not double) Meatball Marinara Sub is no prize either.

540 Calories,

23 g. Protein,

53 g. Carbohydrates,

26 g. Fat,

11 g. Saturated Fat,

5 g. Fiber,

1,290 mg. Sodium.

Double Meat Italian Deli BMT (salami, pepperoni, and ham);

670 Calories,

34 g. Protein,

49 g. Carbohydrates,

38 g. Fat,

14 g. Saturated Fat,

4 g. Fiber,

2,980 mg. Sodium.

Double Meat, Cold Cut Combo Sub (turkey bologna, turkey ham, and turkey salami);

580 Calories,

31 g. Protein,

49 g. Carbohydrates,

32 g. Fat,

11 g. Saturated Fat,

4 g. Fiber,

2,540 mg. Sodium.

Atkins-(not-so)Friendly Wraps;

Actually, these are bad diet-smart choices because of the high levels of saturated fat.

Chicken Bacon Ranch;

480 Calories,

40 g. Protein,

19 g. Carbohydrates,

27 g. Fat,

9 g. Saturated Fat,

11 g. Fiber,

1,340 mg. Sodium.

Turkey Bacon Melt;

430 Calories,

32 g. Protein,

22 g. Carbohydrates,

25 g. Fat,

9 g. Saturated Fat,

12 g. Fiber,

1,650 mg. Sodium.

Taco Bell

Thanks to beans, this chain is one of the few that offers a good selection of diet-smart, high-fiber meals (5 g. or more).

In fact, almost everything on the menu can be ordered Fresco Style (seasoned with Fiesta Salsa rather than sauce or cheese), making the items lower in fat and more diet-smart.

Fifteen items contain 9 g. or less of fat.

Diet-smart picks;

Two Grilled Steak or Chicken Soft Tacos, Fresco Style; Steak;

340 Calories,

22 g. Protein,

42 g. Carbohydrates,

10 g. Fat,

3 g. Saturated Fat,

4 g. Fiber,

560 mg. Sodium;

Chicken: 340 Calories,

24 g. Protein,

40 g. Carbohydrates,

8 g. Fat,

2 g. Saturated Fat,

4 g. Fiber,

560 mg. Sodium.

Bean Burrito, Fresco Style;

350 Calories,

13 g. Protein,

56 g. Carbohydrates,

8 g. Fat,

2 g. Saturated Fat,

9 g. Fiber,

1,220 mg. Sodium.

Taco Salad;

Order it without the shell, sour cream, or cheese.

330 Calories,

20 g. Protein,

33 g. Carbohydrates,

13 g. Fat,

5 g. Saturated Fat,

12 g. Fiber,

1,350 mg. Sodium.

For a vegetarian version, substitute extra beans for the beef and add a serving of guacamole.

320 Calories,

16 g. Protein,

47 g. Carbohydrates,

8 g. Fat,

1.5 g. Saturated Fat,

16 g. Fiber,

1,230 mg. Sodium.

Diet-smart no-no's;

While these are the most fatty, caloric single items, you can do just as much damage by ordering two Chalupas (700-860 calories, 36-54 g. fat), which many people do, because they're small.

Grilled Stuffed Burrito (all flavors: chicken, beef, or steak);

680-730 Calories,

28-35 g. Protein,

76-79 g. Carbohydrates,

26-33 g. Fat,

7-11 g. Saturated Fat,

7-10 g. Fiber,

1,940-2,080 mg. Sodium.

Nachos BellGrande;

780 Calories,

20 g. Protein,

80 g. Carbohydrates,

43 g. Fat,

13 g. Saturated Fat,

12 g. Fiber,

1,300 mg. Sodium.

Quesadilla (all varieties: cheese, chicken, or steak);

490-540 Calories,

19-28 g. Protein,

39-40 g. Carbohydrates,

28-31 g. Fat,

13-14 g. Saturated Fat,

3 g. Fiber,

1,150-1,380 mg. sodium

Wendy's

If it just has to be a diet-smart burger, the Jr. Hamburger is an under control 270 calories and 9 g. of fat.

Diet-smart picks;

Chili and Potato (plain baked potato topped with small chili);

470 Calories,

24 g. Protein,

82 g. Carbohydrates,

5 g. Fat,

2 g. Saturated Fat,

12 g. Fiber,

895 mg. Sodium.

Ultimate Chicken Grill Sandwich (comes with sweet and savory sauce, lettuce, and tomato on a kaiser roll);

360 Calories,

31 g. Protein,

44 g. Carbohydrates,

7 g. Fat.

1.5 g. Saturated Fat,

2 g. Fiber,

1,100 mg. Sodium.

Mandarin Chicken Salad;

Use the entire packet of almonds and 1/3 of a packet of Oriental sesame dressing, but skip the rice noodles.

403 Calories,

27 g. Protein,

27 g. Carbohydrates,

20 g. Fat,

2.8 g. Saturated Fat,

5 g. Fiber,

997 mg. Sodium.

Diet-smart no-no's;

Big Bacon Classic;

580 Calories,

33 g. Protein,

45 g. Carbohydrates,

29 g. Fat,

12 g. Saturated Fat,

3 g. Fiber,

1,430 mg sodium.

Chicken BLT Salad (with croutons and an entire packet of honey-mustard dressing);

710 Calories,

36 g. Protein,

30 g. Carbohydrates,

47.5 g. Fat,

13 g. Saturated Fat,

4 g. Fiber,

1,610 mg. sodium.

Jr. Bacon Cheeseburger;

380 Calories,

20 g. Protein,

34 g. Carbohydrates,

19 g. Fat,

7 g. Saturated Fat,

2 g. Fiber,

830 mg. sodium.

Classic Single (with everything);

410 Calories,

25 g. Protein,

37 g. Carbohydrates,

19 g. Fat,

7 g. Saturated Fat,

2 g. Fiber,

910 mg sodium.

So there you have our diet-smart list and as I like to say, "fore-armed is fore-warned".

Choose diet-smart wisely my friend!

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