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Navigating the Drive-Thru

We live in a culture that loves ease and speed –– and this love affair with convenience may well be the reason behind many of our health problems. If you have diabetes, you already know that a meal prepared at home is almost always healthier than the fare at fast-food restaurants. However, you also know that it’s virtually impossible to be 100 percent “good” when it comes to your diet.

When you find yourself pulling into the drive-thru at one of America’s favorite fast-food chains, don’t despair – choose wisely. Here’s a guide to making the healthiest choices at the top five:* McDonald’s, Burger King, Wendy’s, Taco Bell, and Subway:

McDonald’s:

1. Asian Salad with Grilled Chicken (chicken, “salad mix,” “Asian blend,” mandarin oranges, almonds, orange glaze, liquid margarine)

300 calories; 1 g sat fat; 890 mg sodium; 23 g carbs; 32 g protein

2. Grilled Snack Wrap with Ranch (grilled chicken, cheese, lettuce, and ranch sauce, wrapped in a tortilla)

270 calories; 4 g sat fat; 830 mg sodium; 26 g carbs; 18 g protein

3. Caesar Salad with Grilled Chicken (chicken, “salad mix,” grape tomatoes, shredded parmesan, liquid margarine)

220 calories; 3 sat fat; 890 mg sodium; 12 g carbs; 30 g protein

4. Fruit 'n Yogurt Parfait (blueberries, strawberries, low fat yogurt, granola topping)

160 calories; 1 g sat fat; 85 mg sodium; 31 g carbs; 4 g protein

5. Apple Dippers (peeled and sliced apples, without the caramel dip)

35 calories; 8 g carbs

Burger King:

1. Low Carb Veggie Burger without the bun, no mayo, no ketchup (garden veggie patty, lettuce, tomatoes)

170 calories; 0.5 g sat fat; 630 mg sodium; 14 g carbs; 17 g protein

2. Low Carb Tendergrill Chicken Sandwich (no dressing) (chicken filet, lettuce, tomatoes)

150 calories; 1 g sat fat; 590 mg sodium; 0 g carbs; 28 g protein

3. Tendergrill Chicken Garden Salad (no dressing) (chicken filet, romaine lettuce, tomatoes, baby carrots, three-cheese blend)

150 calories; 3.5 g sat fat; 105 mg sodium; 0 g carbs; 3 g protein

4. Low Carb Original Whopper Jr. (beef patty, dill pickles, lettuce, tomatoes, onions)

250 calories; 4 g sat fat; 270 mg sodium; 3 g carbs; 20 g protein

5. Side Garden Salad (lettuce, tomatoes, baby carrots)

15 calories; 0 g fat; 0 mg sodium; 3 g carbs; 0 g protein


Wendy's:

1. Cranberry Pecan Chicken Salad
(iceberg, romaine and spring salad mix, mandarin oranges, chicken, dressing, cranberries, pecans)

350 calories; 1.5 g sat fat; 830 mg sodium; 42 g carbs; 23 g protein

2. Small Chili
(ground beef, chili base, onions, celery, peppers, kidney beans, spices, cheddar cheese, saltine crackers)

360 calories; 2.5 g sat fat; 410 mg sodium; 23 g carbs; 17 g protein

3. Side Salad
(iceberg, romaine, cucumbers, grape tomatoes, carrots, dressing)

140 calories; 1.5 g sat fat; 480 mg sodium; 14 g carbs; 3 g protein

4. Yogurt with Granola
(low-fat strawberry-flavored yogurt, granola packet)

250 calories; 1.5 g sat fat; 90 mg sodium; 42 g carbs; 8 g protein

5. Mandarin Chicken Salad
(iceberg, romaine and spring salad mix, mandarin oranges, chicken, crispy noodles, roasted almonds, dressing)

550 calories; 3 g sat fat; 1230 mg sodium; 53 g carbs; 29 g protein


Taco Bell:

1. Crunchy Taco (ground beef, shredded lettuce, cheddar cheese, corn taco)

150 calories; 2.5 g sat fat; 0.5 g trans fat; 360 mg sodium; 14 g carbs; 7 g protein

2. Spicy Chicken Soft Taco (shredded chicken, lettuce, salsa, tortilla)

180 calories; 2 g sat fat; 0.5 g trans fat; 21 g carbs, 2 g fiber, 10 g protein

3. Soft Taco with Beef (ground beef, shredded lettuce, cheddar cheese, tortilla)

190 calories; 2.5 g sat fat; 1 g trans fat; 630 g sodium; 22 g carbs; 9 g protein

4. Ranchero Chicken Soft Taco (chicken, avocado ranch sauce, lettuce, cheddar cheese, salsa)

170 calories; 1 g sat fat; 0.5 g trans fat; 710 mg sodium; 22 g carbs; 12 g protein


5. Grilled Steak Soft Taco (carne asada steak, cheddar cheese, lettuce, tomatoes, creamy lime sauce)

170 calories; 1.5 sat fat; 0.5 trans fat; 560 mg sodium; 21 g carbs; 11 g protein

Subway:

1. Veggie Delite Salad (lettuce, spinach, tomatoes, red onion, cucumbers, peppers, olives, and carrots)

60 calories; 85 mg sodium; 12 g carbs; 3 g protein

2. Grilled Chicken Breast & Baby Spinach (chicken, lettuce, spinach, tomatoes, red onion, cucumbers, peppers, olives, and carrots)

140 calories; 1 g sat fat; 450 mg sodium; 11 g carbs; 20 g protein

3. Salad With Grilled Chicken (chicken, lettuce, spinach, tomatoes, red onion, cucumbers, peppers, olives, and carrots)

140 calories; 0.5 g sat fat; 400 mg sodium; 12 g carbs; 19 g protein

4. Roasted Chicken Noodle Soup

90 calories; 0.5 g sat fat; 1130 mg sodium; 12 g carbs; 6 g protein

5. Turkey Breast Wrap (turkey, lettuce, tomato, red onion, green pepper, pickles, olives, sesame flour tortilla)

190 calories; 1 g sat fat; 1290 mg sodium; 18 g carbs; 24 g protein


* according to a 2002 survey conducted by Franchisehelp, Inc.


Fast-Food Tips

• Always look for the word grilled (avoid “crispy,” which is code for deep fried batter).

• Skip condiments and sauces or ask for them on the side -- they are often filled with sugar, sodium, and other bad things. Examples: One little McDonald’s ketchup packet contains 110 grams of sodium and 3 grams of carbs. The low fat caramel dip that comes with the Apple Dippers contains 70 calories and 15 extra grams of carbs. (And since when do sweet, delicious apples require a sugary dipping sauce?)

• Don’t assume a salad is always a healthy choice. Taco Bell’s Taco Salad without the shell contains 490 calories, 11 grams of saturated fat, 2 grams of trans fats, and 43 grams of carbohydrate.

• Remove the bun (a Big Mac bun delivers 39 grams of carbs, 370 mg of sodium, and half a gram of saturated fat).

• Skip the soda; nothing quenches thirst better than water!

Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08