What To Eat at Fast Food Places...Wendy's

Wendy's another place I don’t eat. It has a menu with few healthy options.

With most fast food places their really isn’t anything “clean” to eat here either; only one thing the plan baked potato.

If you have to eat here just make smart choices. Go with a salad and vinaigrette dressings or grilled chicken. If you do choose a sandwich; just like the other places I say take off ½ the bun and don’t get the fries!!

SALAD:

Stick with the Garden Sensations Salads with With these dressings:

Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories

Balsamic Vinaigrette (90 calories, 6 g fat, 380 mg sodium),

Light Classic Ranch (90 calories, 8 g fat, 360 mg sodium)

Fat Free French (70 calories, 0 g fat, 170 mg sodium)

SIDES

Side salad (35 calories, 0 grams fat, 25 mg sodium) chose from the dressings above

Wendy's Small Chili (90 calories, 6 g fat, 830 mg sodium)

Mandarin orange cup (80 calories, 0 g fat, 15 mg sodium)  

The better choices form Wendy’s menu:

Wendy's Large Chili 330 calories

Wendy's Ultimate Chicken Grill 320 calories

Wendy's Plain Baked Potato 270 calories

Wendy's Caesar Side Salad 260 calories

Wendy's Spicy baked chicken go wrap 310 calories

Wendy’s Jr. Sandwiches are best if you want a burger. A Jr. Hamburger or a Kids Meal hamburger without cheese has 220 calories, 8 g of fat and 490 mg of sodium. 

Thee following sandwich combos to choose: 

Ultimate Grilled Chicken with lettuce, tomato and honey mustard sauce and a side salad with Light Classic Ranch dressing (450 calories, 15 g fat, 1,340 mg sodium)

Grilled Chicken Go Wrap with shredded cheese and honey mustard sauce and a small chili (450 calories, 17 g fat, 1,590 mg sodium)

Classic Single Hamburger with everything (hold the cheese and mayo) and mandarin oranges (470 calories, 16 g fat, 830 mg sodium)

AVOID:

FRIES and anything fried here.

Wendy’s Baconator: It has 830 calories, 51 grams of fat and 1,880 mg of sodium.

Junior Frosty (6 oz) 170 calories Full of sugar!

Spicy Chicken Sandwich 430 calories…. Fried… need I say more…

Wendy's provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Wendy's

Wendy's another place I don’t eat. It has a menu with few healthy options.

With most fast food places their really isn’t anything “clean” to eat here either; only one thing the plan baked potato.

If you have to eat here just make smart choices. Go with a salad and vinaigrette dressings or grilled chicken. If you do choose a sandwich; just like the other places I say take off ½ the bun and don’t get the fries!!

SALAD:

Stick with the Garden Sensations Salads with With these dressings:

Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories

Balsamic Vinaigrette (90 calories, 6 g fat, 380 mg sodium),

Light Classic Ranch (90 calories, 8 g fat, 360 mg sodium)

Fat Free French (70 calories, 0 g fat, 170 mg sodium)

SIDES

Side salad (35 calories, 0 grams fat, 25 mg sodium) chose from the dressings above

Wendy's Small Chili (90 calories, 6 g fat, 830 mg sodium)

Mandarin orange cup (80 calories, 0 g fat, 15 mg sodium)  

The better choices form Wendy’s menu:

Wendy's Large Chili 330 calories

Wendy's Ultimate Chicken Grill 320 calories

Wendy's Plain Baked Potato 270 calories

Wendy's Caesar Side Salad 260 calories

Wendy's Spicy baked chicken go wrap 310 calories

Wendy’s Jr. Sandwiches are best if you want a burger. A Jr. Hamburger or a Kids Meal hamburger without cheese has 220 calories, 8 g of fat and 490 mg of sodium. 

Thee following sandwich combos to choose: 

Ultimate Grilled Chicken with lettuce, tomato and honey mustard sauce and a side salad with Light Classic Ranch dressing (450 calories, 15 g fat, 1,340 mg sodium)

Grilled Chicken Go Wrap with shredded cheese and honey mustard sauce and a small chili (450 calories, 17 g fat, 1,590 mg sodium)

Classic Single Hamburger with everything (hold the cheese and mayo) and mandarin oranges (470 calories, 16 g fat, 830 mg sodium)

AVOID:

FRIES and anything fried here.

Wendy’s Baconator: It has 830 calories, 51 grams of fat and 1,880 mg of sodium.

Junior Frosty (6 oz) 170 calories Full of sugar!

Spicy Chicken Sandwich 430 calories…. Fried… need I say more…

Wendy's provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Chick-fil-A

Chick-fil-A

This place is what you would expect all about chicken. Chicken sandwiches, wraps, soup and even salads. Everything here in fried in peanut oil, so be forewarned if you're allergic. As with Taco Bell most of the menu items at Chick-fil-A are high in sodium. 

I really, really, really want to love this place but I can’t.

Wraps sound like a good idea but they are just like Taco Bells not nutritious or healthy.  They have larger portion sizes, fat and calories. The wrap alone is around 400 calories, with 2-16 g of fat and more than 1,200 mg of sodium. Wowzers!!

SALADS:

Chargrilled and Fruit Salad (220 calories, 6 g fat, 22 g protein, 860 mg sodium)

Chargrilled Chicken Garden Salad (180 calories, 6 g fat, 23 g protein, 860 mg sodium)

Southwest Chargrilled Salad (240 calories, 9 g fat, 26 g protein, 750 mg sodium)

Side Salad (70 calories 4.5 fat 5 protein 110 sodium)

All with the salads pick the low-fat or fat-free dressing. Like Berry Balsamic vinaigrette dressing 70 calories

SIDE:

Add a Fruit Cup (100 calories, 0 g fat, 0 mg sodium)

SOUP:

Hearty Chicken Soup (240 calories, 7 g fat 1,670 mg) 

SANDWICHES:

There are no healthy ones to choose from but if I had to pick one it would be:

Chick-fil-A Char-grilled Chicken Sandwich (410 calories 12 g fat 37 g protein, 1370 sodium) However remove the bun and it’s 230 Calories, Fat 11g, 990mg sodium, Protein 22g.

AVOID some food that might appear to be good or healthy:

Coleslaw (360 calories 31 g fat 280 sodium)

Carrot & Raisin Salad (260 calories, 12 g fat, 160 sodium)

Yogurt Parfait (230 calories, 3 g fat, 35 sugars, 60 g sodium)

Ice Cream cup (290 calories, 7 fat, 49 sugars 200 sodium)

Ice Cream Cone (170 calories, 4 fat 25 sugar, 115 sodium) This might sound good but the main ingredient is SUGAR!

Chick-fil-A provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Chick-fil-A

Chick-fil-A

This place is what you would expect all about chicken. Chicken sandwiches, wraps, soup and even salads. Everything here in fried in peanut oil, so be forewarned if you're allergic. As with Taco Bell most of the menu items at Chick-fil-A are high in sodium. 

I really, really, really want to love this place but I can’t.

Wraps sound like a good idea but they are just like Taco Bells not nutritious or healthy.  They have larger portion sizes, fat and calories. The wrap alone is around 400 calories, with 2-16 g of fat and more than 1,200 mg of sodium. Wowzers!!

SALADS:

Chargrilled and Fruit Salad (220 calories, 6 g fat, 22 g protein, 860 mg sodium)

Chargrilled Chicken Garden Salad (180 calories, 6 g fat, 23 g protein, 860 mg sodium)

Southwest Chargrilled Salad (240 calories, 9 g fat, 26 g protein, 750 mg sodium)

Side Salad (70 calories 4.5 fat 5 protein 110 sodium)

All with the salads pick the low-fat or fat-free dressing. Like Berry Balsamic vinaigrette dressing 70 calories

SIDE:

Add a Fruit Cup (100 calories, 0 g fat, 0 mg sodium)

SOUP:

Hearty Chicken Soup (240 calories, 7 g fat 1,670 mg) 

SANDWICHES:

There are no healthy ones to choose from but if I had to pick one it would be:

Chick-fil-A Char-grilled Chicken Sandwich (410 calories 12 g fat 37 g protein, 1370 sodium) However remove the bun and it’s 230 Calories, Fat 11g, 990mg sodium, Protein 22g.

AVOID some food that might appear to be good or healthy:

Coleslaw (360 calories 31 g fat 280 sodium)

Carrot & Raisin Salad (260 calories, 12 g fat, 160 sodium)

Yogurt Parfait (230 calories, 3 g fat, 35 sugars, 60 g sodium)

Ice Cream cup (290 calories, 7 fat, 49 sugars 200 sodium)

Ice Cream Cone (170 calories, 4 fat 25 sugar, 115 sodium) This might sound good but the main ingredient is SUGAR!

Chick-fil-A provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Taco Bell

TACO BELL, I used to love Taco Bell. That is when I was heavier.  

Be aware as with almost any Mexican place you eat at the salt content in most of their food is very high. Taco Bell is no different.

Just as with McDonalds buns the soft taco shells that Taco Bell uses are not very healthy or nutritious. However, it is pretty impossible to take it off like a bun.

WHAT TO EAT AT TACO BELL If you have to eat there.

Pick form the Fresco Menu, which replaces cheese and/or sauce with a zesty fiesta salsa made of diced tomatoes, onions, and cilantro. 

• All items on the Fresco Menu have 330 calories or fewer with no more than 8 g of fat. However 8 grams of fat is a lot of fat per calorie. So make this a rare stop!
• Fresco Grilled Steak Soft Taco (150 calories, 4 g fat, 520 mg sodium)
• Fresco Crunchy Taco (150 calories, 8 g fat, 350 mg sodium)
• Fresco Soft Taco with Beef (180 calories, 7 g fat, 650 mg sodium)
• Fresco Ranchero Chicken Soft Taco (170 calories, 4 g fat, 730 mg sodium)
• Taco Bell Fresco Bean Burrito (350 calories  2.5 fat, 990 sodium )
• Taco Bell Fresco 7-Layer Burrito (380 calories
• Fresco Burrito Supreme® – Chicken (350 calories  2.5 fat, 1060 sodium )
• Fresco Burrito Supreme® – Steak (340 calories  2.5 fat, 1100 sodium)
• Fresco Chicken Soft Taco (150 calories  3.5 fat, 480 sodium)

If you want a little cheese, a taco is your best choice. Try: 

• Spicy Chicken Soft Taco (170 calories, 6 g fat, 580 mg sodium)
• Soft Beef Taco (200 calories, 9 g fat, 630 mg sodium)

 The following are low in calories but they are fried stay away form them.

• Tostada (250 calories. 3.5 g fat, 555 mg sodium)
• Crunchy Taco (170 calories, 10 g fat, 350 mg sodium)

Ask for extra fresco salsa or extra lettuce to boost the nutrition and to be more filling. 

Add a sideitems of Pintos and Cheese (160 calories, 6 g fat, 670 mg sodium)

For added flavor without the fat, use the various hot sauces. Avoid the sour cream, cheese sauce or other creamy toppings. 

Taco Bell provides nutrition info on its website. 

Let's Get Heathly,

Coach TIA

What To Eat at Fast Food Places...McDonalds

This is by far my LEAST favorite place to eat at! I don’t like that we feed our children this CRAP! Mostly for convince sake I know. But still I don’t like it.

So forgive me if I’m a little harsh. However, I am realistic to know that even I HAVE to eat there because there because there might not be any other choice. It seems to me that McD's are every were even in county roads where there is nothing but farm land.

Even the slang name “McD’s”' bothers me. It’s like he’s our friend…. ugg. Not mine. Yes, I do understand they are "trying" to get healthier options but in all honesty they are going to market what sells and right now what sells form them and what they make their money on is CRAP food.

Read the following understanding that none of McDonalds breads are not very healthy or nutritious. If you can try to take the bread off or only eat ½ of the bun on your sandwich.

Alright off my soap box now on to facts. =-)

What to eat IF you have to eat at McDonalds, Grilled chicken sandwiches, Caesar salad, apples or fruit and walnut salad.

Chicken Sandwiches

The grilled chicken sandwiches are high
in calories and fat, but you’ll find they are the most nutritious sandwich.  

Grilled Honey Mustard Snack Wrap (260 calories, 9 g fat, 800 mg sodium)

Grilled Chicken Classic Sandwich without mayo (370 calories, 4.5 g fat, 1,110 mg sodium)  

Hamburger , think small.

A regular hamburger is your best choice with (250 calories, 9 g of fat and 520 mg of sodium) Avoid the larger sandwiches: Big Mac (540 calories, 29 g fat, 1,040 mg of sodium) and the Double Quarter Pounder with cheese (740 calories, 42 g fat, 1,190 mg of sodium). 

The Happy Meal is a good choice for adults just not for kids.

Hamburger, Apple Dippers & 1% low fat milk (390 calories, 7 g fat, 680 mg sodium, 20 g protein) , AVOID the low fat caramel dip 70 calories, 5 g of fat

Salad:

Premium Caesar Salad with Grilled Chicken hold the croutons (220 calories, 6 g fat, 890 mg sodium) with Newman's Own Low Fat Balsamic Vinaigrette (40 calories, 3 g fat, 730 mg sodium)

A quick Snack

Vanilla Reduced fat cone (150 calories  3.5 fat 60 mg sodium)

Fruit and Yogurt Parfait ( 160 caloreis, 2 fat, 85 mg sodium)

Fruit & Walnut Salad (210 calories, 8 g fat, 60 mg sodium)

McDonald's provides nutrition info on its website

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Chipotle

Chipotle is one of my FAVORITE places to eat for lunch!

The healthiest choice is the naked salad. (naked meaning no rice added)

I load up on the veggies; black beans, bell peppers, add fresh tomato salsa, corn salsa, Red Tomatillo Salsa.

I don't add cheese, sour cream or the vinaigrette dressing, it doesn't need any of it.

The salad total is 270 Calories, 21 g of Fat and 7 protein. 
If I am eating it for dinner I will add the steak for an extra 190 calories 6.5 fat and 30 protein. 
The salad and the steak  would be 460 calories 13.5 g fat 37 protein

Flour Tortilla (burrito)	1 ea.	290	80	9.0	3	0	0	670	44	2	0	7	0%	0%	20%	15%
Flour Tortilla (taco)	1 ea.	90	25	2.5	1	0	0	200	13	<1	0	2	0%	0%	6%	4%
Crispy Taco Shell	1 ea.	60	20	2.0	0.5	0	0	10	9	1	<1	<1	0%	0%	2%	2%
Cilantro-Lime Rice	3 oz.	130	30	3.0	0.5	0	0	150	23	0	0	2	0%	2%	2%	2%
Black Beans	4 oz.	120	10	1.0	0	0	0	250	23	11	<1	7	2%	2%	4%	10%
Pinto Beans	4 oz.	120	10	1.0	0	0	5	330	22	10	<1	7	2%	2%	4%	10%
Fajita Vegetables	2.5 oz.	20	5	0.5	0	0	0	170	4	1	2	1	4%	30%	2%	2%
Barbacoa	4 oz.	170	60	7.0	2.5	0	60	510	2	0	<1	24	6%	0%	2%	15%
Chicken	4 oz.	190	60	6.5	2	0	115	370	1	0	1	32	10%	2%	2%	8%
Carnitas	4 oz.	190	70	8.0	2.5	0	70	540	1	0	0	27	2%	0%	2%	8%
Steak	4 oz.	190	60	6.5	2	0	65	320	2	0	1	30	2%	0%	2%	15%
Tomato Salsa	3.5 oz.	20	0	0.0	0	0	0	470	4	<1	3	1	12%	6%	2%	2%
Green Tomatillo Salsa	2 fl oz.	15	5	0.0	0	0	0	230	3	1	2	1	2%	15%	2%	2%
Corn Salsa	3.5 oz.	80	15	1.5	0	0	0	410	15	3	4	3	4%	10%	0%	4%
Red Tomatillo Salsa	2 fl oz.	40	10	1.0	0	0	0	510	8	4	4	2	40%	10%	2%	6%
Cheese	1 oz.	100	80	8.5	5	0	30	180	0	0	0	8	8%	0%	20%	0%
Sour Cream	2 oz.	120	90	10.0	7	0	40	30	2	0	2	2	8%	0%	4%	0%
Guacamole	3.5 oz	150	120	13.0	2	0	0	190	8	6	1	2	4%	20%	2%	2%
Romaine Lettuce (salad)	2.5 oz	10	0	0.0	0	0	0	5	2	1	1	1	80%	30%	2%	4%
Romaine Lettuce (tacos)	1 oz	5	0	0.0	0	0	0	0	1	1	0	0	35%	10%	0%	2%
Chips	4 oz.	570	240	27.0	3.5	0	0	420	73	8	4	8	0%	2%	4%	6%
Vinaigrette	2 fl oz.	260	220	24.5	4	0	0	700	12	1	11	0	60%	0%	0%	2%

Nutritional content may vary because of changes in growing seasons, different suppliers, slight variations in our recipes, or the different places that we buy our ingredients.

We may update this chart from time to time.

Recommended limits for a 2,000 calorie daily diet are 20 grams of saturated fat and 2,300 milligrams of sodium. A 2,000 calorie daily diet is used as the basis for general nutrition advice; individual calorie needs, however, may vary.

Chipotle nutritional link

Let's Get Healthy!

Coach TIA