Options for eating on the run

Finding some good articles on Spark People today :
http://www.dailyspark.com/blog.asp?post=you_can_eat_fast_food

Food on the Run: Wendy's and McDonald's

By: Tanya Jolliffe : 1/19/2009 5:45:13 AM : 160 comments

Sometimes you have to eat on the run.
Sometimes you just want to eat away from home.
What can you eat while maintaining a healthy diet?



Here are two of the most famous fast food restaurant chains and the healthy options you can find when you have to eat away from home.

Most of these options are below 250 calories and 10 grams of fat and can be included in a health diet once in a while.




Wendy's





Jr. Hamburger
Calories - 220
Fat- 8 grams
Protein - 13 grams

Mandarin Chicken Salad (skip the almond, noodles and substitute the dressing)
Calories - 180
Fat - 2 grams
Protein - 24 grams

Chicken Caesar Salad (skip the croutons and substitute the dressing)
Calories - 180
Fat - 4 grams
Protein - 28 grams

Side Salad
Calories - 35
Fat - 0 grams
Protein - 1 gram

Balsamic Vinaigrette Dressing
Calories - 90
Fat- 6 grams
Protein - 0 grams

Fat Free French Dressing
Calories - 70
Fat - 0 grams
Protein - 0 grams

Small Chili
Calories - 190
Fat - 6 grams
Protein - 14 grams

Strawberry Yogurt Squeezerz
Calories - 70
Fat - .5 grams
Protein - 2 grams

Mandarin Orange Cup
Calories - 80
Fat - 0 grams
Protein - 1 gram

Low Fat Milk
Calories - 100 (white) 170 (chocolate)
Fat - 2.5 grams
Protein - 8 grams



McDonald's




Hamburger
Calories - 250
Fat - 9 grams
Protein - 12 grams

Grilled Snack Wraps
Calories - 260 (Chipotle BBQ or Honey Mustard) or 270 (Ranch)
Fat - 9 grams
Protein - 18 grams

Premium Caesar Salad with Grilled Chicken
Calories - 220
Fat - 6 grams
Protein - 30 grams

Side Salad
Calories - 20
Fat - 0 grams
Protein - 1 gram

Snack Size Fruit & Walnut Salad
Calories - 210
Fat - 8 grams
Protein - 4 grams

Newman's Own Low Fat Balsamic Vinaigrette
Calories - 40
Fat - 3 grams
Protein - 0 grams

Newman's Own Low Fat Family Recipe Italian Dressing
Calories - 60
Fat - 2.5
Protein - 1 gram

Newman's Own Low Fat Sesame Ginger Dressing
Calories - 90
Fat - 2.5 grams
Protein - 1 gram

Fruit 'n Yogurt Parfait
Calories - 160 (130 without granola)
Fat - 2 grams
Protein - 4 grams

Apple Dippers
Calories - 35 (additional 70 with caramel dip)
Fat - 0 grams (.5 with caramel dip)
Protein - 0 grams

Low Fat Milk
Calories - 100 (white) / 170 (chocolate)
Fat - 2.5 grams (white) / 3 (chocolate)
Protein - 8 grams

Now that you have all these options, the fun is putting together a meal that best meets your nutrient needs. Here are two meals that I would put together.

Wendy's Jr. Hamburger
Side Salad with Balsamic Vinaigrette Dressing
Mandarin Oranges
Water
Total = 445 calories; 14 grams fat; 15 grams protein

McDonald's Snack Size Fruit & Walnut Salad
Side Salad with Newman's Own Low Fat Balsamic Vinaigrette
White Milk
Total = 370 calories; 13.5 grams fat; 13 grams protein

I will share other restaurant and meal ideas in the future. Let me know if you have a specific chain you would like to learn more about.

Share your meal combination ideas. Will you keep any of these ideas in mind next time you find yourself needing to eat out?



You will earn 3 SparkPoints