Fast food is best avoided, but when there just isn't an alternative, choose your McMeal wisely. Lauren Antonucci, a clinical nutritionist and the owner of New York's Nutrition Energy, offers some smart selections that have more of what you need – fiber, protein, and slow-burning carbs – and less of what you don't. While it's surprisingly easy to steer clear of saturated fats and sugar, even healthy fast food is packed with salt, so if you do indulge, stick to low-sodium choices the rest of the day.
Another tip: "Avoid foods on the top right side of the menu," says Antonucci. "That's where they list items with the most saturated fat and calories."
Subway 6-Inch Oven-Roasted Chicken Sandwich on Nine-Grain Wheat
- 320 calories
- 5 grams fat (1.5 grams saturated)
- 610 milligrams sodium
- 5 grams fiber
- 23 grams protein
The sodium, calories, and fat in the Subway 6-Inch Oven-Roasted Chicken Sandwich on nine-grain wheat bread are pretty close to the ideal range for a meal (yes, that means cutting out cheese and mayo). Add all the veggies offered or a side salad to boost the relatively low fiber. And whatever you do, resist the cookies and chips at the register or you'll blow it – if you're that hungry, order the foot-long instead.