Diet Friendlier Fast Foods

Written by
Published in January 2007

Eating fast food can cause your calorie and fat intake to increase considerably, but it doesn't have to be so. Below is a listing of alternate foods you can choose to save on calories and fat grams!

Instead of a......
Try a.......


  • Hotcakes and Sausage (770 calories, 33g fat)

  • Filet-O-Fish
    (400 calories, 18g fat)


  • Egg McMuffin
    (300 calories, 12g fat)

  • Hamburger
    (260 calories, 9g fat)


  • Chicken Bacon Ranch Sub
    (530 calories, 25g fat)

  • SW Chipotle Sauce
    (100 calories, 10g fat)


  • Subway Club
    (320 calories, 6g fat)

  • Honey Mustard Sauce
    (30 calories, 0g fat)


  • Big Bacon Classic
    (580 calories, 29g fat)


  • Jr Cheeseburger
    (320 calories, 13g fat)

Taco Bell

  • Grilled Beef Burrito
    (720 calories, 32g fat)


  • Gordita Steak Baja
    (230 calories, 7g fat)


  • Crispy Twister
    (670 calories, 38g fat)


  • Honey BBQ Sandwich
    (300 calories, 6g fat)

Burger King

  • Tendercrisp Chicken Salad with Honey Mustard Dressing
    (660 calories, 44g fat)


  • Tendergrill Chicken Salad with fat free Ranch Dressing
    (360 calories, 11g fat)

Domino's Pizza

  • 2 slices Pepperoni & Sausage Ultimate Deep Dish Pizza
    (600 calories, 34g fat)


  • 2 slices Ham Crunchy Thin Crust Pizza
    (270 calories, 16g fat)

Tips when eating at fast food restaurants:

  • Avoid the extra sauces. If you do decide to have them, get them on the side so you can add them yourself, and control the portion you eat.
  • Calories add up quickly in drinks. Try to avoid having them altogether to cut out some calories in your fast food meal. Drink water instead!
  • Consider looking up the nutrient information of the fast foods you most commonly eat. Most fast food restaurants have their nutrient information online now. This way, you can better plan what you will eat when you stop by the drive-through window.
  • Even salads can contribute a significant amount of calories and fat, especially if you use all of the salad dressing. Consider using only part of the salad dressing rather than the full packet. Ask if there is light dressings available.
  • Choose grilled options rather than fried whenever possible.

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