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The Honolulu Advertiser

Posted on: Wednesday, January 12, 2005

SHAPE UP
Opt for lower-cal fast food

By Charles Stuart Platkins

Researchers recently reported in the British medical journal Lancet that people who ate fast food twice a week gained 10 pounds more over 15 years than those who did so less than once a week. OK, so fast food can be unhealthy and make you fat — but it doesn't have to.

With a little planning and a few hints, you can still eat at your favorite fast-food places.

Go to the Web

Don't just walk in, look at the menu board and start picking. Check the Internet and have your order ready in your mind before you get to the register. Also, prepare yourself for suggestions by the counter person — get ready to say, "No, thanks."

Watch the weight

Just because a food is low in calories doesn't mean it's a bargain. Check the serving size and look to see how much of the food you'll have to eat in order to feel satisfied.

The basics

  • Say no to mayo, tartar sauce, creamy dressings and extra cheese.
  • Watch the nuts, croutons and other salad add-ons.
  • Look for grilled or broiled, NOT breaded or deep-fried.
  • Skip the cheese (save more than 100 calories).
  • Order a salad or broth-based soup as an appetizer.

Don't take their word

Even if an item is labeled low-carb or "healthy," don't take their word for it — review the information. Ask yourself: Is this lower in calories than what I would normally eat?

Make better choices

• Taco Bell

Two Fresco Style Chicken Ranchero Tacos: 340 calories, 8g fat, 40g carbs, 24g protein.

Fresco Burrito Supreme (chicken): 350 calories, 8g fat, 50g carbs, 19g protein. The steak version has just 1 more gram fat and 2 fewer grams protein.

Fit Tip: Order everything "Fresco Style" — meaning with salsa and without cheese or sauce.



• McDonald's

Chicken McGrill sandwich without mayonnaise: 300 calories, 4.5g fat, 37g carbs, 27g protein.

California Cobb Salad with Grilled Chicken (before dressing): 260 calories, 11g fat, 10g carbs, 32g protein.

Caesar Salad with Grilled Chicken (before dressing): 200 calories, 6g fat, 10g carbs, 28g protein.

Fit Tip: Always choose grilled rather than crispy chicken, and hold the mayo. Newman's Own Low Fat Balsamic Vinaigrette is the best dressing at 40 calories for 2 ounces, compared with 120 calories for Cobb dressing or a whopping 190 calories for Caesar.



• Wendy's

Ultimate Chicken Grill Sandwich: 360 calories, 7g fat, 44g carbs, 31g protein.

Two quarter-pound Classical Singles with no buns and nothing on them except ketchup: 415 calories, 26g fat, 4g carbs, 38g protein.

Mandarin Chicken Salad with almonds (no noodles) and fat-free French dressing: 400 calories, 14g fat, 40g carbs, 27g protein. You can also have the salad without the almonds and save another 130 calories.

Fit Tip: Even the "reduced-calorie" dressings at Wendy's are a bit higher than those at other fast-food restaurants — use sparingly.



• Burger King

Chicken Whopper Sandwich (on a small bun without mayo — ask for it): 320 calories, 7g fat, 31g carbs, 35g protein. Go "bare" and have just the chicken, no bun — it's only 150 calories.

Veggie burger, no mayo: 300 calories, 7g fat, 46g carbs, 14g protein.

The Angus Steak Burger — low carb: 260 calories, 18g fat, 2g carbs, 24g protein.

Fire-Grilled Shrimp Garden Salad: 200 Calories, 10g fat, 12g carbs, 20g protein.

Fit Tip: Even the lowest calorie dressing — the fat-free honey mustard — has 70 calories per 2 ounces, which is high. Order anything low-carb and it comes without mayo, ketchup or a bun, making it satisfying and low-cal.



• Subway

6-inch Veggie Delite sandwich: 230 calories, 3g fat, 44g carbs, 9g protein.

6-inch Savory Turkey Breast sandwich: 280 calories, 4.5g fat, 46g carbs, 18g protein.

Roasted Chicken Noodle Soup (1 cup): 60 calories, 1.5g fat, 7g carbs, 6g protein.

Fit Tip: If you're really hungry ask for a double meat 6-inch sub: roast beef (360 calories), turkey (340 calories), or ham (380 calories).



• Jack in the Box

Asian Chicken Salad (no wonton strips) with Low Fat Balsamic Dressing: 295 calories, 11.5g fat, 31g carbs, 17g protein.

Chicken Fajita Pita: 315 calories, 9g fat, 33g carbs, 22g protein.

Chicken Sandwich (ask for Low Fat Herb Mayo Sauce instead of regular mayo), a Side Salad (hold the croutons), and Low Fat Balsamic Dressing: 440 calories, 19.5g fat, 50g carbs, 18g protein.

Fit Tip: The specialty breads (e.g. Pannido or sourdough) have about 250 calories each — stick with a regular bun or go bunless.



• Arby's

Regular Roast Beef Sandwich: 320 calories, 13g fat, 34g carbs, 21g protein.

Chicken Club Salad with Light Buttermilk Ranch Dressing: 250 calories, 7g fat, 28g carbs, 19g protein.

Fit Tip: Avoid the Market Fresh sandwiches (including turkey) — they're all over 700 calories.



• KFC

Tender Roast Sandwich: 390 calories, 19g fat, 24g carbs, 31g protein.

Caesar Salad without dressing or croutons: 220 calories, 9g fat, 6g carbs, 29g protein.

Fit Tip: Take the skin off the Original Recipe chicken breast to save a whopping 240 calories and 16g fat. And choose green beans (50 calories) or corn on the cob (150 calories) for a side.

Charles Stuart Platkin is a nutrition and public health advocate. Write to info@thedietdetective.com.