Fast Food Doesn't Have To Be FAT Food!
24 Surprisingly Healthy Fast Foods
Burgers, tacos, pizza -- find out which of your fast-food favorites aren't so bad after all. Our list includes picks from KFC, McDonald's, Taco Bell, and more, plus healthy fast-food desserts.
By H.K. Jones, RD
Pages in this Story:
•
Kentucky Fried Chicken Picks
•
Pizza Hut and Wendy's Picks
•
McDonald's Picks
•
6 Diet-Friendly Desserts
•
Taco Bell Picks
•
5 Drive-Thru Disasters
Kentucky Fried Chicken Picks
Is the drive-thru the fast lane to a heart attack? On the one hand, it's true: One slipup ("okay, sure, I'll take the large fries and apple pie with that") and you can add more than 800 high-in-saturated-fat calories to your takeout. But there is good news. Some of the burgers, sides, sandwiches, and even desserts aren't as bad for you as you might think. In fact, some are downright light! Here are 24 fast-food picks that are all figure-friendly -- unless of course you order them all at once.
KFC Mashed Potatoes with Gravy
120 calories4.5g fat, 1g saturated fatEven when made with milk and butter (some KFCs use these ingredients; others don't), mashed is always better than fried. Don't worry about the gravy; it adds only a few calories and just half a gram of fat.
KFC Original Recipe Drumstick
140 calories8g fat, 2g saturated fatOrder one regular drumstick (avoid the Extra Crispy, which is just fast-food speak for "extra high in saturated and trans fats"), and fill up on the chain's better-for-you sides, such as corn on the cob, baked beans, or a small helping of the next two choices on our list.
KFC Potato Salad
180 calories9g fat, 1.5g saturated fatMade with red bell peppers, onions, celery, and about a tablespoon of mayo, this is a tasty, trans-fat-free alternative to the deep-fried Potato Wedges.
KFC Cole Slaw
190 calories11g fat, 2g saturated fatCole slaw's two main ingredients have a lot going for them: Cabbage is an excellent source of vitamin C and fiber; carrots are chock-full of vitamins A, K, and C and potassium.
KFC Honey BBQ Sandwich
300 calories6g fat, 1.5g saturated fatDon't let the thick, sweet sauce fool you: This Southern specialty is actually the lowest-calorie full-size sandwich on the menu.
McDonald's Picks
McDonald's Chicken McNuggets with Sweet 'N Sour Sauce
4 pieces, 220 calories10g fat, 2g saturated fatThe sauce is low in calories and sodium. But since you get only four measly nuggets, go ahead and add a Fruit & Walnut Salad (310 calories, with yogurt dressing) for additional sustenance.
McDonald's Hamburger
260 calories9g fat, 3.5g saturated fatThis less-than-two-ounce burger is pretty small, so it's one of the diet-friendliest sandwiches in the biz. Pair it with a Side Salad drizzled with a packet of Newman's Own Low Fat Balsamic Vinaigrette (60 calories total) and a bottle of water.
McDonald's Egg McMuffin
300 calories12g fat, 4.5g saturated fatWith its lean Canadian-style bacon and English muffin, this breakfast sandwich is a better choice than the 500-calorie Sausage Biscuit with Egg.
McDonald's McChicken
370 calories16g fat, 3.5g saturated fatIts size and small portion of mayo mean this crispy, fried sandwich is lower in calories than the grilled-chicken options.
Taco Bell Picks
Taco Bell Fresco Style Crunchy Taco
150 calories7g fat, 2.5g saturated fatWhen you ask for your meal Fresco Style, you get fresh salsa (packed with cancer-fighting lycopene) instead of fatty cheese and sauce. Pair your taco with a safe but filling side (like beans or rice), so you won't be hungry again before you leave the parking lot.
Taco Bell Fresco Style Grilled Steak Soft Taco
170 calories5g fat, 1.5g saturated fatAlthough red meat does deliver a little fat, it also adds protein, zinc, iron, and vitamin B12.
Taco Bell Fresco Style Tostada
200 calories6g fat, 1g saturated fatA flat corn shell topped with fiber-rich beans, Fiesta salsa, tangy red sauce, and lettuce makes a healthy taco alternative.
Taco Bell Gordita Nacho Cheese -- Chicken
270 calories10g fat, 2.5g saturated fatNot all our picks come from the healthier Fresco Style menu. This one is smothered in cheese but still manages to squeeze in under 300 calories.
Pizza Hut and Wendy's Picks
Pizza Hut 12" Fit 'N Delicious Pizza with Diced Chicken, Red Onion, and Green Pepper
2 slices, 340 calories9g fat, 4g saturated fatA dietitian's dream: thin crust, lean chicken, and vegetable toppings, plus half the cheese of the regular Thin 'N Crispy Pizza.
Pizza Hut 12" Veggie Lover's Hand-Tossed Pizza
1 slice, 220 calories6g fat, 3g saturated fatOne slice is sometimes just as satisfying as more, as long as it has a thick crust and a full allotment of cheese. Though not quite as light as the Fit 'N Delicious, the Hut's Hand-Tossed pies are still lower in calories than its deep-dish pan pizzas.
Wendy's Jr. Hamburger
280 calories9g fat, 3.5g saturated fatThis junior-size sandwich is almost as low-cal as the McDonald's burger. Skip the side of fries and have a Low-Fat Strawberry Flavored Yogurt with Granola Topping (250 calories) for dessert.
Wendy's Large Chili
330 calories9g fat, 3.5g saturated fatPacked with folate-, iron- and fiber-rich beans, the 12-ounce serving will fill you up. Round out your meal with a Mandarin Orange Cup (80 calories).
Wendy's Ultimate Chicken Grill
360 calories7g fat, 1.5g saturated fatIt has half the fat of Wendy's other non-burger sandwiches, thanks to Honey Mustard Sauce instead of mayo and grilling instead of deep-frying.
6 Diet-Friendly Desserts
McDonald's Vanilla Reduced Fat Ice Cream Cone
150 calories3.5g fat, 2g saturated fatWith their velvety vanilla flavor, McDonald's perfectly sized cones don't taste like they're made with reduced-fat ice cream -- but thank goodness they are!
Taco Bell Cinnamon Twists
160 calories5g fat, 1g saturated fatThe airy puffed corn underneath all the cinnamon and sugar makes this treat guilt-free.
Wendy's Jr. Frosty
160 calories4g fat, 2.5g saturated fatThicker than a milk shake but thinner than a sundae, the four-ounce Jr. Frosty packs plenty of satisfaction into a quarter-pint cup.
KFC Lil' Bucket Strawberry Shortcake
200 calories6g fat, 4g saturated fatWith significantly fewer calories than most other KFC desserts, this is one sweet find.
Pizza Hut Cherry Dessert Pizza
1 slice, 240 calories3.5g fat, 0.5g saturated fatIt's not as virtuous as a bowl of cherries, but Pizza Hut's dessert pie has half the calories and less than a quarter of the fat of homemade cherry pie.
KFC Lemon Meringue Pie Slice
240 calories9g fat, 2.5g saturated fatTraditional shortening- or butter-packed crusts make home-baked lemon meringue pie a dieter's nightmare. But KFC's lemon meringue has fewer than three grams of artery-clogging saturated fat, putting it a slice above the rest.
5 Drive-Thru Disasters
You'll need to order a side of cholesterol-lowering statin drugs with any of these artery-clogging menu items.
Wendy's Big Bacon Classic: 580 calories, 29g fat, 12g saturated fat
McDonald's Double Quarter Pounder with Cheese: 730 calories, 40g fat, 19g saturated fat
KFC Chicken Pot Pie: 770 calories, 40g fat, 15g saturated fat
Burger King Triple Whopper with Cheese: 1,230 calories, 82g fat, 32g saturated fat
Taco Bell Fiesta Taco Salad: 860 calories, 46g fat, 14g saturated fat
Originally published in FITNESS magazine, July 2006.
Burgers, tacos, pizza -- find out which of your fast-food favorites aren't so bad after all. Our list includes picks from KFC, McDonald's, Taco Bell, and more, plus healthy fast-food desserts.
By H.K. Jones, RD
Pages in this Story:
•
Kentucky Fried Chicken Picks
•
Pizza Hut and Wendy's Picks
•
McDonald's Picks
•
6 Diet-Friendly Desserts
•
Taco Bell Picks
•
5 Drive-Thru Disasters
Kentucky Fried Chicken Picks
Is the drive-thru the fast lane to a heart attack? On the one hand, it's true: One slipup ("okay, sure, I'll take the large fries and apple pie with that") and you can add more than 800 high-in-saturated-fat calories to your takeout. But there is good news. Some of the burgers, sides, sandwiches, and even desserts aren't as bad for you as you might think. In fact, some are downright light! Here are 24 fast-food picks that are all figure-friendly -- unless of course you order them all at once.
KFC Mashed Potatoes with Gravy
120 calories4.5g fat, 1g saturated fatEven when made with milk and butter (some KFCs use these ingredients; others don't), mashed is always better than fried. Don't worry about the gravy; it adds only a few calories and just half a gram of fat.
KFC Original Recipe Drumstick
140 calories8g fat, 2g saturated fatOrder one regular drumstick (avoid the Extra Crispy, which is just fast-food speak for "extra high in saturated and trans fats"), and fill up on the chain's better-for-you sides, such as corn on the cob, baked beans, or a small helping of the next two choices on our list.
KFC Potato Salad
180 calories9g fat, 1.5g saturated fatMade with red bell peppers, onions, celery, and about a tablespoon of mayo, this is a tasty, trans-fat-free alternative to the deep-fried Potato Wedges.
KFC Cole Slaw
190 calories11g fat, 2g saturated fatCole slaw's two main ingredients have a lot going for them: Cabbage is an excellent source of vitamin C and fiber; carrots are chock-full of vitamins A, K, and C and potassium.
KFC Honey BBQ Sandwich
300 calories6g fat, 1.5g saturated fatDon't let the thick, sweet sauce fool you: This Southern specialty is actually the lowest-calorie full-size sandwich on the menu.
McDonald's Picks
McDonald's Chicken McNuggets with Sweet 'N Sour Sauce
4 pieces, 220 calories10g fat, 2g saturated fatThe sauce is low in calories and sodium. But since you get only four measly nuggets, go ahead and add a Fruit & Walnut Salad (310 calories, with yogurt dressing) for additional sustenance.
McDonald's Hamburger
260 calories9g fat, 3.5g saturated fatThis less-than-two-ounce burger is pretty small, so it's one of the diet-friendliest sandwiches in the biz. Pair it with a Side Salad drizzled with a packet of Newman's Own Low Fat Balsamic Vinaigrette (60 calories total) and a bottle of water.
McDonald's Egg McMuffin
300 calories12g fat, 4.5g saturated fatWith its lean Canadian-style bacon and English muffin, this breakfast sandwich is a better choice than the 500-calorie Sausage Biscuit with Egg.
McDonald's McChicken
370 calories16g fat, 3.5g saturated fatIts size and small portion of mayo mean this crispy, fried sandwich is lower in calories than the grilled-chicken options.
Taco Bell Picks
Taco Bell Fresco Style Crunchy Taco
150 calories7g fat, 2.5g saturated fatWhen you ask for your meal Fresco Style, you get fresh salsa (packed with cancer-fighting lycopene) instead of fatty cheese and sauce. Pair your taco with a safe but filling side (like beans or rice), so you won't be hungry again before you leave the parking lot.
Taco Bell Fresco Style Grilled Steak Soft Taco
170 calories5g fat, 1.5g saturated fatAlthough red meat does deliver a little fat, it also adds protein, zinc, iron, and vitamin B12.
Taco Bell Fresco Style Tostada
200 calories6g fat, 1g saturated fatA flat corn shell topped with fiber-rich beans, Fiesta salsa, tangy red sauce, and lettuce makes a healthy taco alternative.
Taco Bell Gordita Nacho Cheese -- Chicken
270 calories10g fat, 2.5g saturated fatNot all our picks come from the healthier Fresco Style menu. This one is smothered in cheese but still manages to squeeze in under 300 calories.
Pizza Hut and Wendy's Picks
Pizza Hut 12" Fit 'N Delicious Pizza with Diced Chicken, Red Onion, and Green Pepper
2 slices, 340 calories9g fat, 4g saturated fatA dietitian's dream: thin crust, lean chicken, and vegetable toppings, plus half the cheese of the regular Thin 'N Crispy Pizza.
Pizza Hut 12" Veggie Lover's Hand-Tossed Pizza
1 slice, 220 calories6g fat, 3g saturated fatOne slice is sometimes just as satisfying as more, as long as it has a thick crust and a full allotment of cheese. Though not quite as light as the Fit 'N Delicious, the Hut's Hand-Tossed pies are still lower in calories than its deep-dish pan pizzas.
Wendy's Jr. Hamburger
280 calories9g fat, 3.5g saturated fatThis junior-size sandwich is almost as low-cal as the McDonald's burger. Skip the side of fries and have a Low-Fat Strawberry Flavored Yogurt with Granola Topping (250 calories) for dessert.
Wendy's Large Chili
330 calories9g fat, 3.5g saturated fatPacked with folate-, iron- and fiber-rich beans, the 12-ounce serving will fill you up. Round out your meal with a Mandarin Orange Cup (80 calories).
Wendy's Ultimate Chicken Grill
360 calories7g fat, 1.5g saturated fatIt has half the fat of Wendy's other non-burger sandwiches, thanks to Honey Mustard Sauce instead of mayo and grilling instead of deep-frying.
6 Diet-Friendly Desserts
McDonald's Vanilla Reduced Fat Ice Cream Cone
150 calories3.5g fat, 2g saturated fatWith their velvety vanilla flavor, McDonald's perfectly sized cones don't taste like they're made with reduced-fat ice cream -- but thank goodness they are!
Taco Bell Cinnamon Twists
160 calories5g fat, 1g saturated fatThe airy puffed corn underneath all the cinnamon and sugar makes this treat guilt-free.
Wendy's Jr. Frosty
160 calories4g fat, 2.5g saturated fatThicker than a milk shake but thinner than a sundae, the four-ounce Jr. Frosty packs plenty of satisfaction into a quarter-pint cup.
KFC Lil' Bucket Strawberry Shortcake
200 calories6g fat, 4g saturated fatWith significantly fewer calories than most other KFC desserts, this is one sweet find.
Pizza Hut Cherry Dessert Pizza
1 slice, 240 calories3.5g fat, 0.5g saturated fatIt's not as virtuous as a bowl of cherries, but Pizza Hut's dessert pie has half the calories and less than a quarter of the fat of homemade cherry pie.
KFC Lemon Meringue Pie Slice
240 calories9g fat, 2.5g saturated fatTraditional shortening- or butter-packed crusts make home-baked lemon meringue pie a dieter's nightmare. But KFC's lemon meringue has fewer than three grams of artery-clogging saturated fat, putting it a slice above the rest.
5 Drive-Thru Disasters
You'll need to order a side of cholesterol-lowering statin drugs with any of these artery-clogging menu items.
Wendy's Big Bacon Classic: 580 calories, 29g fat, 12g saturated fat
McDonald's Double Quarter Pounder with Cheese: 730 calories, 40g fat, 19g saturated fat
KFC Chicken Pot Pie: 770 calories, 40g fat, 15g saturated fat
Burger King Triple Whopper with Cheese: 1,230 calories, 82g fat, 32g saturated fat
Taco Bell Fiesta Taco Salad: 860 calories, 46g fat, 14g saturated fat
Originally published in FITNESS magazine, July 2006.
posted by Auntie Tracye @ 11:54 PM
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