Slim Pickings in a Fast Food World
The American Heart Association recommends that we eat no more than 30% of our daily calories as fat. Lowfat foods are hard to come by at most fast food restaurants but if you choose carefully, you can moderate the amount of fat that your meal contains.

Use the following list to guide yourself toward a lower fat meal at your favorite fast food restaurant.

Ø Best Choices

These food derive 30% or less of their calories from fat.

ü Acceptable Choices

These food derive 31 – 40% of calories from fat which might still be acceptable if you include lower fat foods in your daily meal planning to compensate.
                           Jack in the Box

Ø Chicken Fajita Pita
Ø Milk Shake
Ø Orange Juice
Ø Salsa
ü Hamburger
ü Beef Fajita Pita
ü Grilled Chicken Fillet
ü Pancake Platter
ü Chicken Strips (4 pieces)
ü Lowfat Milk (2%)
                             Subway
                  (Sandwiches without Mayo)

Ø Club
Ø Turkey
Ø Steak
Ø Ham
Ø Roast Beef
Ø Seafood and Crab
ü Meatball
                             Carl’s Jr.

Ø Charbroiler Chicken Sandwich
Ø Santa Fe Chicken Sandwich
Ø California Roast Beef Sandwich
Ø Lite Potato
Ø Hot Cakes with Margarine
Ø English Muffin with Margarine
Ø Blueberry or Bran Muffin
Ø Milk Shake
Ø Orange Juice
ü Old Time Star Hamburger
ü Happy Star Hamburger
ü Charbroiler Chicken Club Sandwich
ü Chaicken Salad to Go
ü Chef Salad to Go
ü Reduced Calorie French Dressing
ü Lowfat Milk (2%)
                    Kentucky Fried Chicken

Ø Chicken With Skin Removed
Ø Corn on the Cob without butter

                            El Pollo Loco

Ø Chicken Taco
Ø Chicken Burrito
Ø Combo Meal:
2 Pieces chicken
Salsa
Corn
(skip the coleslaw)
Ø Pinto Beans
Ø Rice

                                Wendy’s

Ø Plain Baked Potato
Ø Garden Salad
Ø Reduced Calorie Italian Dressing
Ø Regular Chili
ü Grilled Chicken Sandwich
ü Wendy’s Jr. Hamburger
                           Burger King

Ø Bagel (without cream cheese)
Ø Chunky Chicken Salad
Ø Light Italian Dressing
ü Flame Broiled Hamburger
ü BK Broiler Chicken Sandwich

                            Mc Donald’s

Ø Apple Bran Muffin
Ø Mc Lean Deluxe Hamburger
Ø Milk Shake
Ø Vanilla Frozen Yogurt Cone
Ø Mc Donaldland Cookies
Ø Chunky Chicken Salad
Ø Lite Vinaigrette Dressing
ü Hamburger
ü Chicken Fajita
ü Lowfat Milk (2%)

                                Taco Bell

Ø Bean Burrito
ü Combination Burrito
ü Beef Burrito
ü Tostada

                           Domino’s Pizza

Ø 12” Cheese Pizza (2 slices)
In a nutshell:

1. Burgers, burritos and sandwiches:  Choose small, simple one’s and avoid anything called “giant” or “super”. Skip the mayonnaise based sauces, bacon, avocados, cheese and sour cream.
2. Chicken:  look for grilled, baked or broiled. Skip the special sauces (you can ask for them on the side if you wish)
3. Milk shakes:  Although shakes are high in sugar and calories (about 325), they are not particularly high in fat. Choose them as a combined beverage and dessert for a special treat. More often order lowfat milk to drink.
4. Ordering a salad doesn’t guarantee that you are eating light. The real danger with salads is what you put on them. Opt for lowfat or reduced calorie dressings whenever possible and use them sparingly.
5. Order your entrée from the fast food restaurant but round out the meal with a vegetable, fresh fruit and skim milk you bring from home.
6. Pizza can be a great choice if you avoid fatty meat toppings like pepperoni and sausage. Opt for vegetable toppings instead.
7. Limit fried foods such as fried potatoes, fried chicken or fish sandwiches and fried desserts. If you must have French fries, try a small serving in place of extra large.