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How
to Eat Best When Eating Fast
Making reasonably healthy choices at fast-food restaurants
is not easy, but it can be done. Last week’s health article
described how to find information about the nutritional value
of various fast foods. This week, we highlight healthy choices
at four major fast-food restaurants. Making the right selections
can change an unhealthy drive-through meal into one that fits
into an overall healthy diet.
Each selection is less than 400 calories, has less than 18 grams of fat and provides
reasonable amounts of protein and carbohydrate. We did not consider levels of
vitamins, minerals and fiber because many people are getting a wide variety of
these nutrients from the rest of their diet or from dietary supplements.
Only two breakfast items meet our criteria: Jack in the Box’s Breakfast
Jack and McDonald’s Egg McMuffin. Each is about 300 calories, leaving room
for orange juice or milk and still staying under a total of 500 calories. See
Burger King’s selections below if you are a morning burger lover.
We recommend the following items, listed by restaurant—Burger King (BK),
Jack in the Box (JB), McDonald's (McD) and Taco Bell (TB)—food item name
and calories. Ask for all choices without mayonnaise or tartar sauce.
Burgers
McD: Hamburger, 280
BK: Whopper Jr Sandwich, 310
JB: Hamburger, 310
BK: Fire-grilled Hamburger, 310
McD: Cheeseburger, 330
BK: Cheeseburger, 350
JB: Cheeseburger, 355
Chicken
McD: Chicken McNuggets, 250
McD: Chicken McGrill, 400
Fish
BK: Fish Fillet, 360
Salad
McD: Grilled Chicken Cobb Salad, with Balsamic Vinaigrette or Salsa, 390
Vegetarian
BK: Veggie Burger, 300
Spicy Foods
BK: Chili, 190
TB: Soft Taco Supreme with Chicken, 230
JB: Southwest Pita, 260
TB: All Gorditas (except Baja with Beef), 270 to 320
JB: Chicken Fajita Pita, 315
TB: Burrito Supreme Chicken, Fresco Style, 350
TB: Chicken Enchirito, 350
JB: Two Chicken Monster Tacos, 360
TB: All Fresco-style Items (Except Crunchy Taco, Soft Beef Taco and Tostada),
170 to 350
Snacks
The best were all found at McDonald's: sugar cookie, 140, oatmeal cookie, 140,
chocolate-chip cookie, 150 and fruit and yogurt parfait, 160.
Most of these meals are low in dietary fiber, with the exception of items containing
beans. But fiber can be increased by having fruit for snacks.
A few other tips
• Stick with single items rather than meals.
• Don’t be swayed by inexpensive large sizes
• Always order without sauces or dressing, or ask for
it on the side.
This article was written by Alan
Titchenal and Joannie Dobbs,
nutritionists in the College of Tropical Agriculture and Human Resources, and
orginally ran as their weekly "Health Options" column in
the Honolulu
Star-Bulletin.
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