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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 (Note: Fast-food chains change their menus faster than we can keep articles updated, so please use these suggestions as helpful guidelines.):

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, no dressing)

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. Garden Salad (no dressing or croutons) (lettuce, tomatoes, baby carrots, three-cheese blend)

90 calories; 2.5 g sat fat; 125 mg sodium; 7 g carbs; 5 g protein

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

240 calories; 3.5 g sat fat; 720 mg sodium; 8 g carbs; 33 g protein

3. Whopper Jr. Sandwich (without mayo) (beef patty, sesame seed bun, tomato, lettuce, ketchup, pickle, onion)

290 calories; 4.5 g sat fat; 490 mg sodium; 31 g carbs; 15 g protein

4. Hamburger (beef patty, sesame seed bun, ketchup, pickles, mustard)

290 calories; 4.5 g sat fat; 560 mg sodium; 30 g carbs; 15 g protein

5. Small Onion Rings

140 calories; 1.5 g sat fat; 210 mg sodium; 18 g carbs; 2 g protein


Wendy's:

1. Ultimate Chicken Grill Sandwich (without bun or honey mustard) (chicken breast filet, lettuce, tomato)

120 calories; 0.5 g sat fat; 610 mg sodium; 3 g carbs; 23 g protein

2. Small Chili (ground beef, chili base, "vegetable mix," kidney beans, chili beans, spices)

220 calories; 2.5 g sat fat; 780 mg sodium; 23 g carbs; 17 g protein

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

35 calories; 0 g sat fat; 25 mg sodium; 8 g carbs; 1 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 (no crispy noodles or dressing) (iceberg, romaine and spring salad mix, mandarin oranges, chicken, roasted almonds)

290 calories; 1.5 g sat fat; 590 mg sodium; 20 g carbs; 25 g protein


Taco Bell:

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

170 calories; 3.5 g sat fat; 350 mg sodium; 13 g carbs; 8 g protein

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

170 calories; 2 g sat fat; 580 mg sodium; 20 g carbs; 10 g protein

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

200 calories; 4 g sat fat; 630 mg sodium; 21 g carbs; 10 g protein

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

270 calories; 4 g sat fat; 820 mg sodium; 21 g carbs; 14 g protein

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

270 calories; 4.5 sat fat; 660 mg sodium; 20 g carbs; 12 g protein

Subway:

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

60 calories; 0 g sat fat; 80 mg sodium; 11 g carbs; 3 g protein

2. Turkey Breast Salad (turkey, lettuce, tomatoes, onions, green peppers, olives, carrots, and cucumbers)

110 calories; 0.5 g sat fat; 580 mg sodium; 13 g carbs; 12 g protein

3. Oven Roasted Chicken Breast Salad (chicken, lettuce, tomatoes, onions, cucumbers, green peppers, olives, and carrots)

140 calories; 0.5 g sat fat; 390 mg sodium; 11 g carbs; 19 g protein

4. Roasted Chicken Noodle Soup (ingredients unavailable)

80 calories; 0.5 g sat fat; 1240 mg sodium; 11 g carbs; 6 g protein

5. Minestrone (ingredients unavailable)

80 calories; 0.5 g sat fat; 1125 mg sodium; 15 g carbs; 4 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