Melissa's Healthiest Fast Food List

OK, so I had a request from one of my fabulous clients to put together a list of my "healthiest fast food" picks. And let me just say, it was no easy task. The reality is, if you want to eat clean, stay home and eat. However, I realize that with our extremely busy and dynamic lifestyles, many of us don't always have that option.

So, when your hands are tied, and you're stuck out and about needing healthy "on-the-go" options, I have a few. Mind you, it took me hours to sift through countless menu items trying to find what I felt was acceptable for weight loss, or general health. It was tough, because "fast food" is so high in fat, calories, and sodium. I was shocked to find that many of the salads I like and once thought "healthy" were loaded with fat (over 30g), sodium (1,200mg), and calories (1,500)!!

Still, when in a bind, there are still things you can find:)

1. Noodles and Company
     - Spaghetti,  340 calories, 510 mg sodium, 9 g fat, 12 g protein, 3 g fiber, 53 g carbohydrate
     - Chinese Chop Salad, 190 calories, 440 mg sodium, 11 g fat, 2 g protein, 3 g fiber, 19 g carbohydrate.
     - Bangkok Curry, 260 calories, 480 mg sodium, 8 g fat, 4 g protein, 4 g fiber, 42 g carbohydrate.

2. Cafe Rio
     - Chicken Salad w/o dressing, 525 calories, 135 mg sodium,  3.4 g fat, 26.7 protein, 0 g fiber, 101.6 g carbohydrate.
   
3. McDonalds
     - Premium Caesar Salad with Grilled Chicken, 190 calories, 580 mg sodium, 5g fat, 27 g protein, 10 g carbohydrate.
     - Southwest Grilled Chicken Salad, 290 calories, 650 mg sodium, 8 g fat, 27 g protein, 28 g carbohydrate.
     - Fruit and Yogurt Parfait, 150 calories, 70 mg sodium, 2 g fat, 4 g protein, 30 g carbohydrate.
     - Chipotle BBQ Chicken Snack Wrap, 250 calories, 670 mg sodium, 8 g fat, 16 g protein, 27 g carbohydrate.
     - Honey Mustard Chicken Snack Wrap, 250 calories, 650 mg sodium, 8 g fat, 16 g protein, 27 g carbohydrate

4. Taco Bell
     - Fresco Chicken Soft Taco, 150 calories, 460 mg sodium, 3.5 g fat, 2 g fiber, 11g protein, 18 g carbohydrate
     - Fresco Grilled Steak Soft Taco, 160 calories, 430 mg sodium, 4.5 g fat, 2 g fiber, 11g protein, 19g carbohydrate.

5. Subway
     - 6" B.L.T. sandwich, 320 calories, 680 mg sodium, 9 g fat,  5 g fiber, 15 g protein,  43 g carbohydrate
     - 6" Oven Roasted Chicken sandwich, 320 calories, 640 mg sodium, 5 g fat, 5 g fiber, 23 g protein, 47 g carbohydrate.
     - 6" Veggie Delite sandwich, 230 calories, 310 mg sodium, 2.5 g fat, 5 g fiber, 8 g protein, 44 g carbohydrate.
     - Turkey Breast Mini Sub, 180 calories, 460 mg sodium, 2 g fat, 3 g fiber, 10 g protein, 30 g carbohydrate.

 A few other tips when you eat out:

1.  Ask for dressing on the side. Most dressings are loaded with fat, calories, and sodium.
2.  Drink a full glass of water before you take your first bite.
3.  Anything with rice is going to be full of sodium. If you need the rice, as for half the normal amount.
4.  Ask for extra veggies.
5.  Leave out the cheese and sour cream, or ask for it on the side.
6.  Order smaller portions or split meal with someone else.
7.  Always ask server for restaurant's nutrition information.
8.  Pay close attention to sodium and fat content. Remember 2,400 mg sodium is the recommended  Upper Limit (UL) for daily dietary allowances.
9. Ask for grilled, baked, barbecued, steamed, not fried or lathered in sauces.
10. Ask if pasta comes whole wheat or gluten free.