Headed for a fast-food chain? Here's how to keep it healthy.

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column

Hey, it happens to the best of us. When you're hungry and have only a few minutes (or a few bucks), fast food calls out to you. Yes, fast food is higher in sodium than it should be. Yes, fast food tends to be devoid of fruits, vegetables, and fiber. But, there are some healthier fast-food options out there. You just need to know how to order.

I'm going to list 21 healthier fast food entrees below, but that's only part of the story. First, keep these three restaurant rules in mind:

Healthier Fast-Food Rule No. 1: Be Cautious About Condiments

Half the fat grams in Arby's Southwest Chicken Wrap and their Ultimate BLT Wrap come from the ranch sauce or mayonnaise. Believe it! Some fast food condiments add a lot of fat and calories -- like mayonnaise- and oil-based sauces. Others are lower in calories and have no fat, though they will add some sodium. Use a little catsup, mustard, marinara, or BBQ sauce instead of creamy sauces and spreads. Half a packet of BBQ sauce or honey-mustard sauce from most fast-food chains, for example, will add about 23 calories, no fat grams, and about 80 milligrams of sodium.

Healthier Fast-Food Rule No. 2: Watch Out for Side Dishes

Anything on the side that's fried is suspect, like French fries and onion rings. If you need something to keep your entree company, look for fresh fruit cups or side salads (and use half a packet of the reduced-calorie dressing). The other option is to bring your own fruits and vegetables from home. Don't laugh -- I've done this plenty of times!

Healthier Fast-Food Rule No. 3: Look Out for Liquid Calories

The last thing you need when eating at a fast-food chain is to drink something that gives you calories without nutrients, like soda, sweetened tea, lemonade, and fruit drinks. It's even worse if your drink is also loaded with fat -- like shakes. Choose either a no-calorie beverage (like water, unsweetened tea, or diet soda) or one that contributes some nutrients along with its calories (like low-fat milk or 100% orange juice).

That said, here are 21 healthier entree alternatives from popular fast-food chains:

1. KFC Honey BBQ Sandwich

280 calories
3.5 grams fat
1 gram saturated fat
60 mg cholesterol
780 mg sodium
3 grams fiber
32 grams carbohydrate
14 grams protein

2. KFC Tender Roast Sandwich (without sauce)

300 calories
4.5 grams fat
1.5 grams saturated fat
70 mg cholesterol
1,060 mg sodium
2 grams fiber
28 grams carbohydrate
37 grams protein

3. Chick-fil-A Chargrilled Chicken Sandwich

270 calories
3.5 grams fat
1 gram saturated fat
65 mg cholesterol
940 mg sodium
3 grams fiber
33 grams carbohydrate
28 grams protein

4. Hardee's Charbroiled BBQ Chicken Sandwich

340 calories
4 grams fat
1 gram saturated fat
60 mg cholesterol
1,070 mg sodium
3 grams fiber
40 grams carbohydrate
33 grams protein

5. Carl's Jr Charbroiled BBQ Chicken Sandwich

360 calories
4.5 grams fat
1 gram saturated fat
60 mg cholesterol
1,150 mg sodium
4 grams fiber
48 grams carbohydrate
34 grams protein

6. Wendy's Ultimate Grill Sandwich

320 calories
7 grams fat
1.5 grams saturated fat
70 mg cholesterol
950 mg sodium
2 grams fiber
36 grams carbohydrate
28 grams protein

7. Arby's Grilled Chicken Cordon Bleu Sandwich (without mayo)

390 calories
8 grams fat
2 grams saturated fat
25 mg cholesterol
1,563 mg sodium
2 grams fiber
49 grams carbohydrate
41 grams protein

8. In-n-out Hamburger (with onion, mustard, and catsup instead of spread)

310 calories
10 grams fat
4 grams saturated fat
35 mg cholesterol
730 mg sodium
3 grams fiber
41 grams carbohydrate
16 grams protein

9. Taco Bell Fresco Style Bean Burrito

330 calories
7 grams fat
2.5 grams saturated fat
0 mg cholesterol
1,200 mg sodium
9 grams fiber
54 grams carbohydrate
12 grams protein

10. KFC Oven Roasted Twister (without sauce)

330 calories
7 grams fat
2.5 grams saturated fat
50 mg cholesterol
1,120 mg sodium
3 grams fiber
39 grams carbohydrate
28 grams protein

11. McDonalds Grilled Snack Wrap with Honey Mustard OR Grilled Snack Wrap with Chipotle BBQ Sauce. Each:

260 calories
8 grams fat
3.5 grams saturated fat
45 mg cholesterol
820 mg sodium
1 gram fiber
27 grams carbohydrate
18 grams protein

12. Taco Bell Fresco Style Steak Burrito Supreme

330 calories
8 grams fat
3 grams saturated fat
20 mg cholesterol
1,250 mg sodium
7 grams fiber
48 grams carbohydrate
16 grams protein

13. Jack in the Box Chicken Fajita Pita (no salsa)

280 calories
9 grams fat
3.5 grams saturated fat
60 mg cholesterol
1,110 mg sodium
2 grams fiber
30 grams carbohydrate
21 grams protein

14. Chick-fil-A Chargrilled Chicken Cool Wrap

410 calories
12 grams fat
3.5 grams saturated fat
70 mg cholesterol
1,310 mg sodium
8 grams fiber
46 grams carbohydrate
34 grams protein

15. Chick-fil-A Chargrilled Chicken Garden Salad

180 calories (260 with 2 Tbsp. Reduced Fat Raspberry Vinaigrette)
6 grams fat (8 grams with raspberry vinaigrette)
3 grams saturated fat
65 mg cholesterol
620 mg sodium (810 mg with raspberry vinaigrette)
3 grams fiber
9 grams carbohydrate (24 grams with raspberry vinaigrette)
22 grams protein

16. Taco Bell Fresco Style Zesty Chicken Border Bowl (without dressing)

350 calories
8 grams fat
1.5 grams saturated fat
25 mg cholesterol
1,600 mg sodium
10 grams fiber
51 grams carbohydrate
19 grams protein

17. McDonalds Southwest Salad With Grilled Chicken
(includes cilantro lime glaze and a Southwest vegetable/bean blend)

320 calories
9 grams fat
3 grams saturated fat
70 mg cholesterol
970 mg sodium
7 grams fiber
30 grams carbohydrate
30 grams protein

18. Arby's Martha's Vineyard Salad -- not including dressing
(includes grilled chicken, diced apples, cherry tomatoes, cheddar, cranberries, and lettuce)

277 calories
8 grams fat
4 grams saturated fat
72 mg cholesterol
451 mg sodium
4 grams fiber
24 grams carbohydrate
26 grams protein

19. Carl's Jr Charbroiled Chicken Salad (with low-fat balsamic dressing)

295 calories
8.5 grams fat
3.5 grams saturated fat
75 mg cholesterol
1,190 mg sodium
5 grams fiber
21 grams carbohydrate
34 grams protein

20. Arby's Santa Fe Salad With Grilled Chicken -- not including dressing
(includes cherry tomatoes, red onion, corn and black beans, cheddar, and lettuce)

283 calories
9 grams fat
4 grams saturated fat
72 mg cholesterol
521 mg sodium
6 grams fiber
21 grams carbohydrate
29 grams protein

21. McDonalds Asian Salad With Grilled Chicken
(includes mandarin oranges, almonds, edamame, snow peas, and red bell peppers)

300 calories
10 grams fat
1 gram saturated fat
65 mg cholesterol
890 mg sodium
5 grams fiber
23 grams carbohydrate
32 grams protein

Published January 16, 2008.

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

SLIDESHOW

Bad Foods That Are Good for Weight Loss in Pictures See Slideshow

Health Solutions From Our Sponsors