About Me

Note from Maria: I am a Registered Dietitian with a Master of Public Health Degree in Nutrition from UNC at Chapel Hill. I have a passion for helping people with nutrition & wellness, especially moms. Women & moms provide care for everyone else often at the expense of considering their own needs. I hope to provide good resources to you to help you make nutrition and wellness a priority.

Wednesday, December 26, 2012

What to get when fast food is the only option......

Generally when we eat at home our meals are healthier than when we eat out. Ideally we should eat most of our meals at home and pack food with us when we will be out during meals and snacks. Sometimes we just have to resort to grabbing fast food on the go. Here is a guide that includes nutrition info links and some suggestions for the healthiest options at each place:

  • nutrition info: http://www.chick-fil-a.com/Food/Menu
  • Chick-fil-a healthy suggestions: http://www.chick-fil-a.com/Food/Healthful-Lifestyle
  • Chargrilled chicken salad w/ berry balsamic dressing AND hearty breast of chicken soup. Total 390 calories. Does NOT include croutons or sunflower seeds.
  • Chargrilled chicken sandwich AND a fruit cup, 340 calories.
  • Even if you "must" have fried food, the classic fried sandwich (without condiments) and a fruit cup is 480 calories.

  • http://www.subway.com/nutrition/nutritionlist.aspx
  • They have healthy choices listed for you - but this is the fine print at the bottom
  • "Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. Values do not include cheese unless noted. Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons. Addition of other condiments and fixings will alter nutrition values."

  • http://www.moes.com/food/nutrition/calculator/
  • Burrito: 10 inch whole grain tortilla,chicken, black beans, guacamole, lettuce, cucumbers, jalapeno, grilled peppers, pico and corn pico: 448 calories/ 14 grams of fat (adding cheese will provide another 55 calories and 5 grams of fat.)
  • Salad: streaker (no tortilla bowl), chicken, black beans, guacamole, shredded lettuce, cucumbers, grilled peppers, grilled shrooms, pico de gallo, chopped romaine: 444 calories & 14 grams of fat.

  • http://www.paneranutrition.com/
  • Pick 2: 1/2 ham &Swiss on rye, 1/2 classic salad & apple: 460 calories/ 14 grams fat
  • Pick 2: 1/2 tuna, 1/2 classic salad & apple: 420 calories/ 14 grams fat
  • There are many choices from Panera that are pretty good! Tip - you can substitute whole grain bread on any sandwich.

  • http://www.wendys.com/food/NutritionLanding.jsp
  • Baked potato w/ low fat sour cream & chives w/ small chili: 535 calories & 10 grams of fat
  • Jr. Cheeseburger deluxe w/ no mayo and side salad w/ low fat ranch dressing (no croutons): 370 calories and 18 grams of fat

  • http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf
  • Premium Southwest salad w/ grilled chicken and Southwestern dressing, 390 calories/14 grams of fat.
  • Regular cheeseburger 300 calories & 12 grams of fat
  • Side salad 20 calories & 0 grams fat. Low fat balsamic or Italian dressing is 35 calories/ 2.5 grams of fat
  • Grilled chipotle BBQ OR Honey Mustard snack wraps- each 250 calories & 8 grams of fat
  • Classic grilled chicken sandwich: 350 calories and 9 grams of fat



Italian (general)
  • Salads w/ dressing on the side
  • Pasta (whole wheat/whole grain if available) w/ red sauce w/ fish and/or veggies.
  • Could order a large salad and a pasta dish and split the pasta dish with someone else, or save half for tomorrow's lunch.
  • Avoid: cream sauces, white sauces, cheeses and dishes such as lasagna which are layered in cheese.

For more tips for making good choices when eating out check out this link: http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html

Stay well! -Maria

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