Articles

The Fast Food...and the Furious!

By Dr. Jon M. Tanner

Yes, You CAN Eat Healthy While You Are On-The-Road!!

I would like to take a moment to dispel the myth that you can not eat healthy at a fast food restaurant. We have all been in situations where we do not have the time or the energy to prepare a healthy meal at home, and our only option is to head for the nearest McDonald's or Taco Bell. The purpose of this article is to prove that THERE IS ALWAYS SOMETHING HEALTHY TO EAT AT ANY RESTAURANT...PERIOD! The secret is knowing WHAT to order. The following is a list of the top fast food restaurants and my top picks for what to order at each place.

Kentucky Fried Chicken (KFC)

• Choose the roasted chicken over the fried and remove the skin. Opt for the white meat instead of the dark because it is much leaner.
• The best side dishes to choose are BBQ baked beans, green beans or corn on the cob.
• The Tender Roast Chicken Sandwich at KFC is a great choice. If you hold the sauce, you have only consumed 270 calories and 6 grams of fat.
• The Honey BBQ Chicken Sandwich is my favorite for flavor, and it only has 298 calories with 6 grams of fat.

Taco Bell

Your 2 best bets when you have the craving for Mexican food are:

1. Chicken Soft Taco - 190 calories and 6 grams of fat & 14 grams of protein.
2. Bean Burrito. - 370 calories and 10 grams of fat and 14 grams of protein.

Wendy's

• Chili - It's a very filling meal loaded with ground beef, beans and a hearty tomato sauce. A large cup gives you 310 calories, 10 grams of fat and 25 grams of protein. (avoid the cheddar cheese and you'll save 70 calories and 6 grams of fat)
• Mandarin Chicken Salad - 150 calories, 1.5 grams of fat and 20 grams of protein.

Jack in the Box

• Chicken Teriyaki Bowl - 550 calories, 3 grams of fat and 26 grams of protein. Go easy on the sauce and save yourself the extra calories and sodium.
• Chicken Fajita Pita - 330 calories, 4.5 grams of fat and 24 grams of protein.

McDonalds

• Chicken McGrill w/out mayo - 300 calories, 6 grams of fat and 24 grams of protein.
• 1 regular hamburger has 280 calories, 10 grams of fat and 12 grams of protein.

Burger King

• BK Veggie Burger - light mayo - 336 calories, 10 grams of fat and 13 grams of protein. (take away 35 calories and 3 grams of fat w/out mayo)
• Junior Chicken Whopper w/out mayo - 264 calories, 5 grams of fat and 23 grams of protein.

Subway or Quizno's

• Subway is famous for their 6' subs that are all under 325 calories and under 6 grams of fat. These include their ham, roast beef, roasted chicken breast, Subway club, turkey breast, and veggie delight sandwiches. The roasted chicken breast and Subway Club give the most protein with 23 and 24 grams.
• Quizno's Honey Bourbon Chicken sub comes on a toasted bun and is a great tasting meal with only 329 calories and 6 grams of fat.

Main Points to Remember

• Stay away from the fries and onion rings
  • 10 fries gives you 100 calories and 5 grams of fat!
  • 1 onion ring has 80 calories and 6 grams of fat!
• The "free refills" at the beverage bar can be a killer if you don't watch yourself! Opt for water or unsweetened iced teas with lemon.

Note: The information contained on this website regarding exercise, diet and supplementation is not intended as a substitute for consulting your physician. All matters regarding your physical health should be supervised by a physician.