There will always be a day when there isn’t enough time to prepare a meal. During these times it is important to be able to find reasonable options at fast food restaurants. Here are some quick options that won’t expand your waist line.
Subway 6gm of fat or less
We’ll start with Subway’s promotions: 8 different subs <280-320 calories and 8gm fat. Subway was bold with this campaign; offering low to moderate calorie options with available veggies to add. One thing to be aware of; this information is based off of 6 inch sub with no mayo/cheese/or oil. If ordered without cheese and with one of their lower calorie sauces (e.g. sweet onion, fat free honey mustard, or regular mustard), this meal plan can be part of a weight loss/maintenance plan. Remember, this promotion only includes the 8 listed subs under the 8gm fat or less banner.
Tip: Make sure you load up on vegetables; most Americans do not meet even half of the recommended 5-8 servings of fruits and vegetables.
Taco Bell Fresco Menu
In the last year, Taco Bell started its “7 items under 9gm of fat” with all items 340 calories or less. It requires ordering the food “Fresco” style.
From tacos to burritos, most of the fat is removed due omission of sour cream and the addition of lettuce, tomatoes, onions, and cilantro.
Note: If you don’t order fresco style your calories are likely to be much higher than listed above.
McDonald’s
Lately McDonald’s has slowly introduced some low calorie options onto their menu. Their 3 snack wraps contain 270 calories, and 10gm of fat or less. Although they contain small amounts of lettuce and tomatoes, the wraps are on the smaller side and are moderate in calories. If fast food is needed, the wraps can be eaten without causing weight gain.
McDonald’s also introduced its fruit and maple oatmeal and snack sized fruit and walnut salad. The fruit and maple oatmeal contains 260 calories, a serving of fruit, and 5 grams of fiber. This may be the healthiest breakfast item from any fast food restaurant. The Fruit and walnut salad introduced last year, contains apple slices, red grapes, walnuts, and low fat yogurt. This dish has 210 calories, provides calcium and vitamin D for bones, and the walnuts which contain omega 3 fatty acids. These are both good additions to any moderate to low calorie plan. Noodles and Company
This restaurant has 16 dishes and dozens of combinations with 400 calories or less. In order to add fiber, you can order whole wheat linguine, unheard of in most restaurants. You also have the option to add fruits and vegetables to meals such as: carrots, broccoli, mushroom, cabbage, spinach, tomatoes, onions, cucumbers, and green/red bell peppers.
They also offer multiple lean meats/protein sources such as chicken breast, shrimp, and tofu.
Example Small Dishes <400 calories:
- Bangkok Curry with Chicken: 380 calories
- Spaghetti with Shrimp: 375 calories
- Pad Thai with Shrimp: 395 calories
Important: Most dishes are much higher than 400 calories unless the small plates are ordered.
Final note: Although these foods are moderate in calories, most are high in sodium (450-1200mg). Many of the items are also low in fiber, and lack fruit or vegetables. These items would be much cheaper and contain less sodium than if bought at a fast food restaurant. Although not intended for daily consumption, these foods can be part of a low to moderate calorie plan.
Sources:
http://www.tacobell.com/nutrition/information
http://www.noodles.com/nutrition/400calories.php
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