Nutrition Q&A


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Q:  What is the best nutritional option if you had to eat at a fast-food chain?  ~Brianne K.

A:  Our first choice should not be fast food, but realistically we sometimes end up in a pinch and there is no other choice.  Over time the fast food industry has changed a lot by providing healthier options and most have even added the nutritional panels to their menus.  More than likely you will always find salads at a fast food restaurant, but beware of the dressings.  Look for grilled, baked or broiled options when choosing meat.  The trick is ordering your meal without mayo or creamy sauce.   At most fast food chains you can have a meal with less than 500 calories, moderate amounts of fat and saturated fat, and ample protein and fiber.  Use the following as a cheat sheet of a few healthy options currently coming in with less than 500 calories:

  • Burger King
    • Veggie Burger plus apple slices; 440 calories, 16g fat (2.5g saturated)
  • McDonald’s:
    • Premium Caesar Salad with Grilled Chicken and low-fat balsamic vinaigrette plus Fruit ‘n Yogurt Parfait; 375 calories, 9.5g fat (4g saturated)
  • Taco Bell:
    • Fresco Steak Burrito Supreme plus black beans; 430 calories, 10.5g fat (3g saturated)
  • Dunkin’ Donuts:
    • Tuna Salad Sandwich on an English muffin; 390 calories, 23g fat (3.5g saturated)
  • Subway:
    • 6” Subway Club on 9-Grain Wheat Bread with lettuce, tomatoes, onions, green peppers, cucumbers, and Sweet Onion Sauce plus apple slices; 445 calories, 4.5g fat (1.5g saturated)
  • Starbucks:
    • Chicken & Hummus Bistro Box (hummus, grilled chicken, grape tomatoes, cucumber, and pita bread) plus a banana; 380 calories, 7g fat (1.2g saturated)
  • Wendy’s:
    • Ultimate Chicken Grill Sandwich plus apple slices 440 calories, 10 g fat (1.5 g saturated)
  • Panera Bread:
    • Half Smoked Turkey Breast on Artisan Whole Grain Loaf plus Low-Fat Garden Vegetable with Pesto Soup (from the You Pick Two Menu); 320 calories, 6g fat (1g saturated)
  • KFC:
    • Kentucky Grilled Chicken Breast plus mashed potatoes (without gravy) 310 calories; 10g fat (2.5g saturated)
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About Julie Bryant

I am a Graduate from the University of North Florida with a Bachelor in Nutrition. With a passion in health & wellness I continued to pursue Personal Training with ISSA & AFAA. I work with adults & children to reach their health goals in areas such as weight loss, sports training, reducing food cravings, proper nutrition and maximizing energy. The key is to help the individual understand a deeper understanding of the food and lifestyle choices that work best and implement lasting changes to create a healthy lifestyle.

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