Going out to eat and dont know the healthiest items to order?Let me
help. Some items are not what you would expect!! These are, in my
opinion some of the "better" resturants to go to IF you have to eat
away from home!!



again these are not RECCOMENDATIONS these are the lowest fat(under 10
grams each) choices at your local restruants. carbs /calories may still
be high, but these are the better ones for eating out..if you Have to.
These are not neccesarily "healthy" but low fat.

If you dont see the item you like on the list it is probally more than 10 grams fat!!



FAST FOOD:



CHICK-FIL-A

TOP choice:

1. Chard-grilled chicken garden salad 180 cal, 6 fat

with light itialian dressing:15 cal, .5 fat

2. fruit cup: 50 calories, 0 fat

also order water, diet lemonade or diet soda



(other salads: southwest salad has 9 grams fat, so be careful with
that. also be careful of other dressings:all of the rest have between
14-17 grams fat per oz. (ive already checked)

also the sauces such as honey mustard packs a lot of sugar, and the
poly sauce and roasted bbq sauce (that comes with sandwich adds an
additional 6 grams fat per serving!!)



2nd top choice:

*Chargrilled chicken sandwich withOUT sauce:270 calories, 3 fat (the sauce adds 6 grams added fat)

with side salad:50 calories,3fat

light itialian dressing:15 cal, .5fat



3rd best choice:

Coolwraps: chargrilled chicken, and spicy chicken each have 12 grams
fat, but can be reduced if you take out the cheese.And this is without
the dressing!



decent sides:



hearty breast chicken soup: 150cal/4.5fat

avoid: chicken salad:24fat

coleslaw:32fat

carrot raisen salad: 12fat

small fry:12 fat



SUBWAY:

Subway offers a healthier menu than the traditional fast food. Here are some reccommendations:

1. Salads are best bet becasue you can design it and pack in lots veggies.here are some stats based on:

lettuce, tomato, greenpeppers, carrot cucumber (croutons, cheese and dressing not included here!)

turkey on top: 110 calories,2.5 grams fat

chicken breast on top: 140 calories, 2.5 fat

roast beef, subway club, ham, turkey and ham: 120-150 calories, 3-4 grams fat



best dressings:

subway offers a fat free ranch (if requested)



2. Sandwiches under 6 grams fat

Keep in mind the "wheat" sandwiches are not 100% whole wheat..brown does not mean healthy!!)

Also these stats are based on plain sandwich without sauces or cheese!

best bet:

4" mini sub (youll save carbs this way...the bread has lots carbs than traditional smaller peices of bread sandwiches)

turkey breast or ham (no cheese) 190 calories, 3 fat, 30 carbs



next best choice: 6"sandwiches (again, no sauces or cheese added)

ham, chicken breast, roast beef, club veggie delight, turkey breast: 280-350 calories, 3-6 grams fat, 44-47 carbs



3rd best bet:

wraps are gonna run about 10 grams fat per wrap for turkey breast,chicken breast or ham and 380-450 calories!!!

All the other wraps:chipolte steak, honey mustard ham and cheese,
double bacon cheese, western with cheese etc..will run 20-40 grams fat!



Be aware of: (these are the meats only..no bread included)

meat balls:18 fat for one small serving

seafood sensation:16 grams fat

tuna:24 grams fat

itiailan bmt:14 grms fat

cold cut combo:11 grams fat

cheese: 1 slice adds an additional 5 grams fat

1-2 slices bacon bacon adds an additional 5 grams fat

mayo:1 tbsp:12 grams fat

chipolte southwestern dressing: 10 grams fat

ranch:1 tbsp: 13 grams fat



decent sides:

minstrone per small bowl: 80 cal. 1 gram fat

tomato garden vegetable: 90 calories, 0 fat

vegetable beef 100 calories, 2 grams fat

apple slices: 35 calories, 0 fat

baked chips: 130 cal, 1.5 fat



avoid the rest



WENDYS:

best bets:

ceasar chicken salad no dressing or croutons:180 cal, 6 fat

side salad 35 cal, 0 fat

plain baked potato: 270 cal, 0 fat,61 carbs

small chili:250 calories, 8 fat,28 carbs

mandarin orange cup:80 cal, 0 fat,19 carbs

Avoid the rest



Mc d's:

best bets:

breakfast: plain engish muffin:160 cal, 3 fat

egg mcmuffin: 300 calorie12 fat ( a little high)

salads without dressing/croutons:

ceasar salad with grilled chicken: 220 cal,6 fat

Chicken McGrill w/o mayo 340cal 7fat

asian salad with grilled chicken:300, 10 fats (just alittle high)

side salad: 20 calories, 0 fat

best dressing:

low fat balsamic vinagarette:40 cal, 3 fat



3rd best choice:

plain hamburger:250 cal, 9 fat, 31 carbs (skip the bun and save carbs)

grilled chicken snack wrap:260 calories, 10 grams fat

low fat italian: 60 cal, 2.5 fat



taco bell:per ONE

bean burrito: 350 cal,10 fat

fresco style gorditas: chicken: 230 cal, 8 fat

fresco style crunchy taco: 150 cal, 8fat

fresco style soft chicken taco 180, 7 fat

skip the cheese to save more fat



Quiznos:

flatbread sammies no cheese/dressing (cantina chicken):205 cal/4 fat

everything elese is very high! sorry



panera bread:

classic cafe no dressing: 150 cal/6 fat

chicken noodle soup: 8oz: 100 cal/2 fat

garden veggies and black bean soup:150 cal/2 fat

a lot of their sandwiches are high in fat due to cheese and the thick
bread. i had difficulty finding any low fat sandwiches. go with the
thinnest bread and opt for turkey or chicken breast/no cheese/sauces.

they also serve baked chipc and apples/fruit as sides.

thier muffins are very high in fat/sugar and bagels are low in fat but
high in carbs, so just eat half. one serving cream cheese has 18grams
fat!! so opt for fat free cream cheese or none at all.



Arbys: no sauces

Baked Potato, Plain 240 cal, 2 fat



Grilled Chicken Caeser no dressing 230cal, 8fat



Light Grilled Chicken 280cal, 5fat



Light Roast Chicken Deluxe 260cal, 5 fat



Light Roast Turkey Deluxe 260cal,5 fat



Roast Chicken on a Salad 160 cal 2fat



Grilled Chicken on a Salad 210 cal, 4.5 fat



Garden Salad 70 cal, 1 fat





Side Salad 25 cal 0 fat





Burger King:

BK Broiler Chicken Sandwich no sauce cal: 267 fat:8



apple fries:60 cal, 0 fat



garden salad with tendergrill chicken: 240 cal, 9 fat



KFC:

Tender Roast Sandwich without sauce (sauce adds 10gram fat) 270cal, 5 fat



Honey BBQ Flavored Sandwich (carbs/sugar might be high on this) 310 cal, 6 fat



Mashed Potatoes w/Gravy 120cal, 6 fat



corn on cob: 150 cal, 1.5 fat



one breast no skin or breading:140, 2 grams fat (breading adds extra 20 grams fat!)



BBQ Baked Beans (sugar may be high) 190cal,. 3 fat



Long John Silver:



Corn Cobette without butter 80 cal, 1 fat

Rice 180 cal, 4 fat



Ocean Chef Salad (no dressing) 130 cal, 2 fat





Grilled Chicken Salad 140 cal, 2.5 fat





Garden Salad 45 cal, 0 fat



Wendys:

Jr. Hamburger 270cal 9 fat (skip the bun to save carbs)





Grilled Chicken Sandwich 300 cal, 7 fat no sauces



Chili, large 310 cal, 10 fat (get a smaller to save fat)



Chili, small 210 cal, 7 fat



Baked Potato, Plain 310, 0 (eat half to save cal/carbs)



Olive Garden (use the Light fare option)

salad (plain) Calories: 201, Total Fat: 6g

low fat itialian Calories: 37, Total Fat: 2g (also ask for the light
itialian or else it will come with the full fat one, get on side as
well)

Minstrone soup: 1 bowl; Calories: 164, Total Fat: 1g

grilled Chicken Spiedini Calories: 258, Total Fat: 9g

Linguine alla Marinara Lunch Entree Calories: 340, Total Fat: 6g (lots carbs be carefule with portion control)

Capellini Pomodoro Lunch Entree (dinner entre will have more) Calories: 480, Total Fat: 11g, Carbs: 52g

Apricot chicken lunch portion (dinner portion has 12 grams fat) (get
glaze on the side or not at all) Calories: 328, Total Fat: 7g

breadsticks (plain :you have to ask for these plain) have 150
calories,2 grams fat each..but normally have butter on them when they
come out so have 9 grams fat EACh) best to skip these sice they are
white and carby)

Best bet: salad with light itiailan on side with minstrone soup





Macoroni Grill (they have a light fare menu option)

house or side salad (no dressing): 150 cal, 5 fat (dressing adds 10 extra grams)

ask for fat free itialian 30 cal, 0 fat or

low fat ceasar (must be requested 35 cal,2 fat

(all other dressings range from 8-22 fat including the balsamic vinagarette, the itialain, the ceasar, and honey mustard)

lentil bean soup:one bowl 360 cal, 9 fat

grilled asparagus: 30 cal, 3 fat

Skinny chicken: 320 cal, 6 fat (ask for glaze on the side)

(careful their salmon, grilled halibut and items that sound healthy packs more than 40 grams fat to 80!! 9the grilled salmon!!)



Mimis Cafe (use the low fat/fitness menu)

chicken and fruit: Calories: 544, Total Fat: 9g

house salad no dressing:Calories: 114, Total Fat: 4g

veggie burger:Calories: 396, Total Fat: 6g

half turkey or chicken breast sandwich no sauces:Calories: 408, Total Fat: 6g

egg beater fitness omlet:Calories: 654, Total Fat: 8g

fitness menu turkey dinner: 540 cal, 8 fat





Ihop: "use the ihop for me" menu

ONE pancake:(not healthy, just lowfat) 1 Pancake; Calories: 110, Total Fat: 3g, Carbs: 17g

Also use the SUGAR FREE syrup they offer no butter (adds extra 10 grams per serving!

spinach and mushroom omlet (made with egg beaters (ask for egg beaters)) Calories: 679, Total Fat: 7.4g

kids fresh fruit dish: Calories: 60, Total Fat: 0g



Apple Bees: use the weight watchers menu

most items on here are fine try to go with the lower carby ones as well though

they should post the calories/fat which most are under 10 grams fat



Red Lobster

most items are decent as long as no butter is added! butter adds:2tbsp; Calories: 200, Total Fat: 22g!!

grilled shrimp:Calories: 142, Total Fat: 3g

shrimp scampi lunch:1 lunch; Calories: 110, Total Fat: 7g

crab legs (no butter) Calories: 262, Total Fat: 4.5g

shrimp: 10 pieces; Calories: 120, Total Fat: 2g,

garden salad: No Dressing; Calories: 52, Total Fat: 2g,

junbo shrimp skewer:Calories: 142, Total Fat: 1g,

plain baked potatoe: 6.5oz; Calories: 179, Total Fat: 2g,

brocoli:Calories: 25, Total Fat: 0g,

flounder 5 oz; Calories: 100, Total Fat: 1g

halibut no butter when cooked:5 oz; Calories: 110, Total Fat: 1g,



Ruby Tuesday

white bean chicken chili:1 serving; Calories: 228, Total Fat: 8g

"steamed" brocoil:1 portion; Calories:129, Total Fat: 8g (make sure to ask to be cooked with no oil/butter)

salad bar: be ware of cheese, croutons, bacon bits, egg, nuts, salad
dressing (each adds 10-30 grams fat per serving!) pack on the veggies
and use light/fat free dressing

grilled talapia: 1 serving; Calories: 177, Total Fat: 3.2g

grilled cajun chicekn breast:Calories: 145, Total Fat: 3.6g



Jasons deli (bread is small and lots of healthy items here! yum!) check
there menu for more healthy items, also offers fat free cheese for
sandwiches

also has great salad bar and the option of baked chips or fruit with meal)

1 turkey "slimwich" sandwich; Calories: 312, Total Fat: 5

fruit plate:Calories: 179, Total Fat: 1g

steamed veggies:Calories: 61, Total Fat: .2g

vegetable soup 1 cup; Calories: 146, Total Fat: 5g,

smoked turkey breast 5.6oz (158.7g); Calories: 144, Total Fat: 1.4g,



Sit down resturants:

Chilis:

guiltless grill items: (still quite high in refined carbs)

Chicken platter: 580cal, 9 fat, 85 CARBS!! skip the bread (or whatever carb there is to cut down carbs)

side of brocoli: 80 cal, 6 fat (ask to have it cooked with no butter/oil to save fat)

Guiltless grill salad with chicken (order a light dressing) 272cal 5fat

guiltless grill chicken pita (no sauce) 597cal 9fat (save carbs by not eating all the pita portion)

guiltless grill chicken sandwich : 527 cal, 9 fat (70 carbs! skip the bread or just eat half the bread)no sauce



Sweet tomatoes also a great place to dine, has lots healthy options..check out their complete menu online.



BASICS:

Burger Chains



Less Healthy choices



1. Double-patty hamburger with cheese, mayo, special sauce, and bacon

2. Fried chicken sandwich

3. Fried fish sandwich

4. Salad with toppings such as bacon, cheese, and ranch dressing

5. Breakfast burrito with steak

6. French fries

7. Milkshake

8. Chicken “nuggets” or tenders

9. Adding cheese, extra mayo, and special sauces





Healthier choices



1. Regular, single-patty hamburger without mayo or cheese

2. Grilled chicken sandwich

3. Veggie burger

4. Garden salad with grilled chicken and low-fat dressing

5. Egg on a muffin

6. Baked potato or a side salad

7.fruit cups

8. Grilled chicken strips

9. Limiting cheese, mayo, and special sauces



Healthier fast food at fried chicken chains



Healthy fast food: Fried chicken chainsAlthough certain chains have
been advertising “no trans fats” in their food, the fact is that fried
chicken can pack quite a fattening punch. According to the restaurant’s
nutrition info, just a single Extra Crispy Chicken breast at KFC has a
whopping 440 calories, 27 grams of fat, and 970 mg of sodium. A
healthier choice is the drumstick, which has 160 calories, 10 grams of
fat, and 370 mg of sodium. Alternatively, if you like the breast meat,
take off the skin and it becomes a healthy choice at 140 calories, 2
grams of fat, and 520 mg of sodium.



Fried Chicken Chains



Less healthy choices



1. Fried chicken, original or extra-crispy.

2. Teriyaki wings or popcorn chicken

3. Caesar salad

4. Chicken and biscuit “bowl”

5. Adding extra gravy and sauces







Healthier choices



1. Skinless chicken breast without breading

2. Honey BBQ chicken sandwich

3. Garden salad

4. Mashed potatoes

5. Limiting gravy and sauces



Healthy fast food: Mexican chains



Healthy fast food: Mexican chains Fast food chains that specialize in
tacos or burritos can be caloric minefields or they can be a good
option for finding healthy fast food. Rice, beans, salsa and a few
slices of fresh avocado can make a very healthy meal. But adding
cheese, sour cream and tortilla chips can turn even a good meal
unhealthy. Be sure to also remember portion control since these types
of restaurants can have enormous menu items (eat half and take the rest
for another meal).



Several chains, like Taco Bell and Baja Fresh, have “healthy” menu options that feature less fat and fresher ingredients.



Less healthy choices



1. Crispy shell chicken taco

2. Refried beans

3. Steak Chalupa

4. Crunch wraps or gordita-type burritos

5. Nachos with refried beans

6. Adding sour cream or cheese



Healthier choices



1. Grilled chicken soft taco

2. Black beans

3. Shrimp ensalada

4. Grilled “fresco” style burrito

5. Veggie and bean burrito

6. Limiting sour cream or cheese



Healthy fast food: Sub sandwich chains



Healthy fast food: Sub sandwich chainsAmericans love all types of
sandwiches: hot, cold, wrapped, foot long. Usually eaten with a salad
instead of fries. The ads promote the health benefits of sandwich
shops. Easier said than done... studies have found that many people
tend to eat more calories per meal at a sub shop than at McDonalds.
This may be because people feel so virtuous eating “healthy” like the
ads promise, that they reward themselves with chips, sodas, or extra
condiments.



You can make healthier choices at a deli or sub shop but you need to use some common sense.

Subs, Sandwich and Deli Choices

Less healthy choices



1. Foot-long sub

2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak

3. The “normal” amount of higher-fat (Cheddar, American) cheese

4. Adding mayo and special sauces

5. Keeping the sub “as is” with all toppings

6. Choosing white bread or “wraps” which are often higher in fat than normal bread





Healthier choices



1. Six-inch sub

2. Lean meat (roast beef, chicken breast, lean ham) or veggies

3. One or two slices of lower-fat cheese (Swiss or mozzarella)or no cheese at all

4. Adding low-fat dressing or mustard instead of mayo

5. Adding extra veggie toppings

6. Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced or making a salad



Healthy Asian food



Healthy Asian FoodAsian cultures tend to eat very healthfully, with an
emphasis on veggies, and with meat used as a “condiment” rather than
being the focus of the meal. Unfortunately, Americanized versions of
these ethnic foods tend to be much higher in fat and calories – so
caution is needed. But here’s a great tip for all Asian restaurants –
use the chopsticks! You’ll eat more slowly, since you can’t grasp as
much food with them at one time as you can with your normal fork and
knife.

Asian Food Choices



Less healthy choices



1. Fried egg rolls, spare ribs, tempura

2. Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)

3. Deep-fried tofu

4. Coconut milk, sweet and sour sauce, regular soy sauce

5. Fried rice

6. Salads with fried or crispy noodles



Healthier choices



1. Egg drop, miso, wonton, or hot & sour soup

2. Stir-fried, steamed, roasted or broiled entrees (Shrimp chow mein, chop suey)

3. Steamed or baked tofu

4. Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce

5. Steamed brown rice

6. Edamame, cucumber salad, steamed veggies



Healthy Italian fast food



Healthy Italian fast food TUse portion control as a normal 1/2 cup of
pasta serving turns in to a plate (3-4 cups worth!) Stay away from
fried, oily or overly buttery, as well as thick crust menu items, and
you can keep your diet goals intact.



Watch out for the following terms, which are common culprits of high
fat and calories: alfredo, carbonara, saltimbocca, parmigiana, lasagna,
manicotti, stuffed (all have heavy amounts of cream and cheese).
Generally Italian places have lots of veggies in their kitchen so it’s
easy to ask to have extra veggies added to your meal.

Italian and Pizza Restaurant Choices



Less healthy choices



1. Thick-crust or butter-crust pizza with extra cheese and meat toppings

2. Garlic bread

3. Antipasto with meat

4. Pasta with cream or butter-based sauce

5. Entrée with side of pasta

6. Fried (“Frito”) dishes



Healthier choices



1. Thin-crust pizza with half the cheese and extra veggies

2. Plain rolls or breadsticks

3. Antipasto with vegetables

4. Pasta with tomato sauce and veggies

5. Entrée with side of veggies

6. Grilled (“Griglia”) dishes



If your resturant wasnt listed feel free to ask me and ill check for
you. However, i was quite thurough in my search and if i didnt list
it..then they had no "low fat" items. For example: Zaxbys had no
healthy options not even their grilled chicken or salads! so even if it
seems healthy, it may not be!!