What Are Some Good Foods To Choose When Dining Out?

What are some good foods to choose when dining out? Our forum members share some great tips and details of the good and not so good world of restaurant food. Find some favorites and alternatives right here!

TOPIC: What Are Some Good Foods To Choose When Dining Out?

The Question:

When going out to eat there are a lot of temptations to resist. Whether your at an a diner, restaurant, buffet, or a fast food place you must wisely choose your meals.

Do you choose your restaurants before going out so that you know they will have a healthy dish for you or do you pick from whatever options you have at that particular restaurant?

What are the healthiest choices at the following restaurants?

  • American
  • Chinese/Japanese/Vietnamese
  • Italian
  • Mongolian
  • Thai
  • Other...

What tips would you give to someone who is looking to eat healthy at a restaurant?

Which fast food place has the healthiest foods? Give examples.

Which has the worst? Give examples.

Show off your knowledge to the world!

The Winners:

      1. bitterplacebo

View Profile

      2. bigcalves

View Profile

      3. RippedJordanian

View Profile

      3. Kane22

View Profile

      3. chelseaacmilan

View Profile


        1st place - 75 in store credit.

        2nd place - 50 in store credit.

      3rd place - 25 in store credit.

1st Place - bitterplacebo

Eating out is something we all have in common. Whether it is because we don't feel like cooking ourselves, for a social event, or perhaps just to try something different for a change, we all have our reasons for dining out once in a while. Of course, there's nothing wrong with this as the dining experiences often tend to be enjoyable and fun, but it's not without problems.

Many diners may find themselves in an awkward position as they try to pick out a meal the fits in with their dieting routine. This article is designed to help in making those choices so no one has to fear compromising their diet during their dining experiences.

Do you choose your restaurants before going out so that you know they will have a healthy dish for you or do you pick from whatever options you have at that particular restaurant?

Sometimes different situations call for different strategies. There are times that we decide to eat out instead of cooking for ourselves. In this kind of situation we have complete power over the choice of dining location. At other times, a group of acquaintances might like to eat somewhere and you would get some say in a location. Still yet, we may have no choice if we'd like to join a group that already decided and is at a restaurant.

As humans are social creatures, we may agree to go to locations that we are not particularly fond of, just to be able to eat with others. However, it's important to never let others compromise our goals. If you don't agree with others' choice, it won't be the end of the world to choose not to go with them. Many people will respect our decisions as long as we're open about them.

Ideally, the best situations are the ones where we know our options before actually arriving at the restaurant. During these experiences, we can often avoid the stress that often accompanies choosing foods that agree with our dietary decisions. In the coming section, we explore different styles of cuisine in order to increase our comfort levels and get the most enjoyment out of our dining experiences.

Healthiest Choices:
What are the healthiest choices at the following restaurants?

The growing trend of globalization allows for us to try food from different cultures all over the world. Having such diverse selections are a blessing to take advantage of, however, some cultural preferences may push dishes to extremes that do not agree with our balanced diets.

Here, we'll explore different styles of cuisine, and how to pick out the healthier items from each, creating a well balanced meal that we're comfortable eating.


While the cuisine of the United States includes a wide range of ethnic foods since it is a nation comprised of immigrants, typically we think of barbecue, grilled, or fried style foods, especially meats, as American. Common additions include breads, potatoes, and fresh salads or vegetables.

The style has a tendency to incorporate meats that may be less lean than desired. A good goal when eating at American restaurants would be to make selections with fat content in mind. Let's look at some healthy choices for specific locations.


In general Subway offers some of the healthiest sandwiches, salads, and wraps around. The basic way to make a calorie-considerate choice would be to stay away from selections with excess cheese, or that use meat like steak, bacon, meatballs, or salami. Picking the smallest portion size on whole wheat bread with moderate cheese and lean meat would be ideal.

For Example:

6" Roast Beef Sub (whole wheat bread, veggies, no sauce)

            Calories: 290

            Fat: 5g

            Saturate Fat: 2g

            Carbohydrates: 45g

            Protein: 19g

            Sodium: 920mg

Carl's Jr.:

This location makes healthy choices very difficult. Most everything on the menu is loaded with fat and high in calories. Avoiding Carl's Jr. altogether may be a good decision for those watching their food intake. However, there a couple of exceptional choices that one can make here.


Charbroiled BBQ Chicken

            Calories: 370

            Fat: 4g

            Saturated Fat: 1g

            Carbohydrates: 47g

            Fiber: 4g

            Protein: 35g

Charbroiled Chicken Salad To Go

            Calories: 330

            Fat: 7g

            Saturated Fat: 4g

            Carbohydrates: 17g

            Fiber: 5g

            Protein: 34g


The renowned fried chicken of KFC might be an unbalanced choice. Often the fat content is quite high with basically no carbohydrates or fiber. The best choice would most likely come from the sandwich menu.


Tender Roast® w/o sauce

            Calories: 270

            Fat Calories: 45

            Fat: 5g

            Saturated Fat: 1.5g

            Cholesterol: 65mg

            Sodium: 690mg

            Carbs: 23g

            Fiber: 1g

            Sugars: 0g

            Protein: 31g


While known for its burgers, they are typically not the best choice on the menu. A high fat content is a common trait of menu selections. A good way to cut this back would be to choose grilled chicken over beef and cheese to create a more balanced meal.


Caesar Salad with Grilled Chicken

            Calories: 210

            Fat: 6g

            Saturated Fat: 3g

            Cholesterol: 70mg

            Sodium: 830mg

            Carbs: 11g

            Fiber: 3g

            Sugars: 4g

            Protein: 28g

Chicken McGrill:

            Calories: 400

            Fat: 16g

            Saturated Fat: 3g

            Cholesterol: 70mg

            Sodium: 1010mg

            Carbs: 38g

            Fiber: 3g

            Sugars: 7g

            Protein: 27g


Moving on to the nicer of American style restaurants, TGIF offers many meals that are well balanced. The best bet to lowering calorie intake from a meal here, though, would be to choose something from the low-fat menu. Selections from here have approximately 10 grams of fat and 500 calories total.


Zen Chicken Pot Stickers
Shanghai Chicken Salad
Santa Fe Chicken Salad
Bruschetta Tilapia

Outback Steakhouse:

Another nice restaurant, the Outback Steakhouse gives the diner many choices, allowing them to get a meal just the way they want it. Some suggestions for organizing a healthy meal might be to order a house salad, steamed vegetables, jacket, potato, or sweet potato prepared without toppings or butter as sides. Then, for an entree select the shrimp, chicken, or steak veggie grillers, outback special, outback lamb, or chicken on the barbie.

Buffalo Wild Wings:

The bar and grill of Buffalo Wild Wings has a nice atmosphere, not to mention nice deals. Unfortunately nutritional information is unavailable for the foods here, but the best bet looks to be getting either a wrap or sandwich. Avoid extra sauces, creams, and cheeses while picking the grilled chicken over the breaded in order to get a balanced and nutritious meal.


It's one of those places that happens to be appealing for reasons besides the food. They do not offer accurate nutritional information, but from experience, a lot of the food tends toward the greasy fried type. Best stick with one of the grilled chicken salads or grilled chicken sandwich, holding the fatty dressings, if you'd like to walk out with your stomach still at ease.


These Asian cuisines are characterized by the presence of a starch, either rice, noodles, or steamed buns. Accompanying the starch would be another dish consisting of meat and/or vegetables. Meals at Asian restaurants tend to be well balanced in terms of nutrients, but it's often necessary to watch portion size.

Often times, they will give extra servings of rice since it's not very expensive or because it is considered the main part of the meal in many cultures. The other things to steer away from are the fried and fatty meats.

Examples Of Some Of The Healthiest Asian Cuisine Choices:

Szechuan Shrimp
Shrimp with Garlic Sauce
Stir Fried Vegetables
Chicken Chow Mein

The above selections all have lower levels of fat compared to some other dishes. When eaten with an appropriate amount of rice or noodles, they will provide a well balanced meal. However, shrimp dishes may be an issue for those watching their cholesterol. Chicken and tofu are often good low-fat substitutes for other meats.


Popular foods of Italian origin include many pastas, breads, cheeses, and tomato based sauces. The dishes that tend to include only these types of food items are often not very balanced. They lack a protein source. Fortunately, there are many dishes which include chicken, shrimp, or other fish. All of these examples taken from The Olive Garden restaurant would be good.

Examples Of Lunch Sized Entrees:

Chicken Giardino:

          Calories: 350

          Fat: 7g

          Saturated Fat: 3g

          Protein: 26g

          Carbs: 40g

          Cholesterol: 50mg

          Sodium: 1180mg

Other Good Lunch Sized Entrees:

Grilled Chicken Spiedini
Garlic-Herb Chicken con Broccoli
Chicken Scampi
Shrimp Fra Diavolo
Venetian Apricot Chicken


Mongolian food can be known for its roasted meats accompanied by rice, noodles and vegetables. One famous Mongolian dish is roasted sheep. Based upon the nutritional information for the Mongolian Barbecue restaurant, I offer the following suggestions.

    • Avoid sesame, peanut, or vegetable oil sauces as they are high in fat and calories.

    • Choose soy, teriyaki, sweet & sour, marinara, lemon, or wine sauce.

    • Choosing lo mein over pasta noodles will yield less calories.

    • Good additions would be any of the vegetables. Tofu, egg, and potato additions add the most calories. -Selecting tofu would mean more protein, an egg, more fat, and a potato, more carbohydrates.

    • All seafood are generally good choices.

    • The only meat to stay away from would be sausage, as it contains twice as many calories as port, steak, chicken, lamb, or turkey. With 85% of these calories can be from fat in the sausage.


Again we see rice as a staple component of Thai style dishes. Also common are curries, stir-fries and noodle dishes. Most Thai food is either stir-fried, steamed, or sometimes grilled, so the preparation method is not much of an issue. Following some of the same advice as before, watch portion sizes for the starches, as they are often considered the main course. Also try to select from seafood or a lean meat if available.


The style of food that hails from Mexico is characterized by its spicy flavors and pleasant varieties of colors. In addition to its appealing taste, Mexican food is often very abundant in protein, vitamins, and other nutrients. The trick to getting the most out of Mexican foods is to avoid the greasy, fatty foods and toppings.

Taco Bell:

Any of the "Fresco Style" items are good choices. All of them are 350 calories or under, with less than 10 grams of fat. The tacos, gorditas, chalupas, and burritos all offer good nutrition, but have slightly more calories due to more fat content. Just try to avoid the express menu; the worst choices come from it.


Offering satisfying burritos and tacos, there are a couple of places that one can go wrong when making their selections. The biggest caloric additions come from the cheese, sour cream and guacamole. Avoiding these as well as extra chips would make for the healthiest meal at this location.

Restaurant Tips:
What tips would you give to someone who is looking to eat healthy at a restaurant?

As we have seen, many dining locations do not provide nutritional information. In other circumstances, the choices must be considered on the spot. In any case, there are general tips and guidelines to follow in order to get a meal suited to our health interests.

Here are some of them:

Ask Your Server:

Ask the waiter or waitress questions about how the food is prepared and try to request it a different way if the current methods are undesired.

Get A Salad:

The addition will add the often-lacking fiber component to many meals. It can also help fill you up and resist eating greater amounts of a greasy, fatty, or otherwise less desired food. Just make sure to avoid calorie-rich dressings, sour cream, and cheese additions as much as possible when eating a salad.

Make Smart Choices:

If getting a type of sandwich or burger, select a wheat or rye bread if available, providing the benefits of extra fiber. Also, hold the mayonnaise and other fatty dressings. Select lean meats with fish, turkey and chicken being best. A lot of fast food might have beef of questionable quality.

Go Light:

Look for menu choices that are marked as light or similarly for the health conscious patrons.

Avoid Buffets:

They just give reason to over-eat, particularly on unhealthy foods.

Don't Settle For Fried Foods:

This reduces unnecessary fat content. Choose steamed, boiled, or baked instead.

Diet Soda:

Only select soft drinks labeled as diet. Regular types contain many unwanted and empty sugar calories.

No Alcohol:

Resist alcoholic beverages. It just ends up as empty calories and can slow the digestive process. Additionally, the effects of alcohol may produce some loss of self-restraint, causing an undesired, over-eating situation.

Small Portions:

Choose smallest portion sizes available. If the meal that you are served looks a little large for one person, it probably is. Don't feel obligated to eat the whole thing. Feel free to take the left-overs home for another meal in the future.

No Appetizers:

Skip most appetizers and desserts. They are often less nutritional, fatty, or sugary.

Remember Balance:

This is the key to getting the most nutritional meal possible. The main way to accomplish balance in a meal is to select one serving of a clean starch like potatoes, rice, or pasta. Sides of beans or corn are also good choices for their nutritional value and addition of fiber.

The next step would be to pick a clean protein source. Lean meats like turkey, chicken, or fish are excellent choices, but a nice steak once in a while doesn't hurt too much either. Vegetables or salads can be added as desired, provided the advice above is still heeded. The main source of calories should be from the carbohydrates and protein. Make these calories count and choose clean, quality foods.

Best Fast Food:
Which fast food place has the healthiest foods? Give examples.

This was an easy choice after browsing through the nutritional information provided by several different establishments. Virtually every item on the Subway menu is less than 500 calories, with almost all of these being fresh, clean, and quality calories. Subway also offers a great variety of choices to suit most everyone's taste. They provide low-fat as well as low-carb selections. Possibly some of the best and most balanced choices come from the low-fat menu.

Some examples taken from the low-fat menu: All choices are 6-inch sandwiches on Italian bread with lettuce, tomatoes, onions, green peppers, pickles, and olives.

Item Calories Fat Carbs Fiber Sugar Protein
Ham Sandwich 290 5g 47g 4g 8g 18g
Oven Roasted Chicken Breast 330 5g 47g 4g 9g 24g
Roast Beef Sandwich 290 5g 45g 4g 8g 19g
Turkey Breast & Ham Sandwich 290 4.5g 46g 4g 7g 18g
Turkey Breast Sandwich 280 5g 47g 4g 8g 20g
Subway Club Sandwich 320 6g 47g 4g 8g 24g
Sweet Onion Chicken Teriyaki 370 5g 59g 4g 19g 26g
Veggi Delite Sandwich 230 3g 44g 4g 7g 9g

Visit the website at www.subway.com to view more selections and to further research nutritional information. Also an interesting read is Jared's transformation story. Apparently, he made amazing losses in body fat on a diet consisting mainly of Subway foods.

Worst Fast Food:
Which has the worst? Give examples.

One of the unhealthiest quick-service dining locations explored was definitely Carl's Jr. Their menu is loaded with gut-busting, fatty food with enormous calorie counts. Most of the sides might provide enough calories to be called a main dish. The selection of salad dressings is ridiculous, with the low-fat dressing still providing 260 calories, 150 of them being from fat. On top of all else, the desserts and shakes add up to 700 nutritionally empty fat and sugar calories.


Item Calories Fat Carbs Fiber Sugar Protein
The Original Six Dollar Burger 1010 66g 60g 3g 18g 40g
Bacon Swiss Crispy Chicken Sandwich 750 28g 91g * 31g
Loaded Breakfast Burrito 810 49g 53g 3g 3g 39g

The website, www.carlsjr.com, also provided an interactive nutritional calculator that is interesting to play with. I put together the following sample meal to demonstrate how unhealthy some choices can get when eating at Carl's Jr.

Item Calories Fat Carbs Fiber Sugar Protein
Double Six Dollar Burger 1420 101g 62 3 17 64
Garden Salad-To-Go 120 3g 5 2 3 3
House Dressing 220 22g 3 0 2 1
Medium French Fries 460 22g 59 5 1 7
Strawberry Ice Cream Shake 700 33g 84 0 75 14
Total 2920 181g 213g 10g 98g 89g

There you have it. Half the meal is fat. Half the carbohydrates are from sugar. This selection, all from Carl's Jr., is definitely lacking in nutritional value.

Now that we've seen examples ranging from the best to the worst in food nutrition, we know there is a wide range of quality for the foods we consume. Hopefully, by following some of the healthy-eating guidelines outlined previously, you can make more confident dining decisions.


2nd Place - bigcalves
What Are Some Good Foods To Choose When Dining Out?

Bodybuilding is a sport in which diet is more than one third of the process. If you don't eat right you won't get good results and your goals will be muffled by the effect of bad dieting. A lot of people try to be super good and dedicated without giving themselves a break or without having a cheat meal where they relax and enjoy anything they want. After all, we are all human and enjoying food is one of our basic natures.

Eating wrong foods can occur at bulking or cutting phases, but it's much worse if you are trying to cut from the fat you gained in the off season and then sabotaging your goals by eating bad foods because you haven't given yourself a simple break.

As bodybuilder we tend to follow a simple routine that gets us through our day. In order to have fun and balance out it's okay to go out with your girlfriend or wife on a nice night out on the town. In situations like this you are certainly sure that you will have to eat, and also you know that you can't bring your cooler and tuna fish sandwich with you as you and your other half got into a fight the last time you busted out the red cooler.

So you will have to eat out. Cheating is not an option. Sure you can splurge and have something nice, but our main goal here is to find a healthy meal that will give you taste and at the same time it won't ruin your week's worth of dieting. The worst thing you can do is have a cheat meal when you're not in desperate need of one but you are forced depending on the situation and terms.

In this article I will discuss the best places to eat and have fun without messing up your diet and without having to bring food with you while your spouse is having that tasty looking Italian dish.

Choosing Beforehand...

Choosing beforehand since you know the place is an excellent and inconspicuous way of eating out. Since you know what tastes good and what you like, and most importantly what is not so bad for your diet, there's nothing wrong with reselecting the restaurant and going there.

If you are like me, you have a favorite spot in town that you always go to, where the food is tasty and healthy. In that case it's a no-brainer on where to go, but if you're not sure where to go, keep reading and you will get a general idea of what kind of food to order if you are going to different restaurants.

Healthy Choices:
What are the healthiest choices at the following restaurants?

Most people like to try different things. I personally enjoy all kinds of cuisines and trying new stuff and styles is interesting. I love food and there's nothing wrong with enjoying it.

As you try different styles of food, prepared with tradition from different places in the world you will have to be weary since most places use high amounts of sodium, fat or extremely high amount of sugar/simple carbs. Here are some menu items from different places that are not so bad diet wise, but offer great amount of taste.


American food tastes great, but it's often too fattening. Our restaurants and menus are filled with high fat, high sugar items that can ruin any diet. Judging from our country's overweight population you can immediately tell that most Americans love their food and don't pay attention to calories.

You cannot mention American restaurants without putting buffets and fast food into it. Not fast food places in particular, but fast food such as hamburgers, fry's and fried chicken. Those are foods commonly found in American restaurants. All of these are full of fat, and have a good amount of saturated fat as well. Our goal is to pick healthier items that will taste good and not cheat your diet. Don't worry friends, there is hope!

Here are some healthy choices for American restaurants:

      • Big salad without dressing or with low fat/non fat dressing.
      • Hamburger on wheat buns with oven roasted instead of fried meat.
      • Pan/BBQ made chicken instead of fried chicken.
      • Baked potato wedges instead of French fries.


Oriental cuisine is delicious. A personal favorite. Sadly, it is full with bad fats and plenty of sauces that are very high in sugar and can create an unwanted insulin spike. Luckily, oriental cuisine provides a lot of good pan fried meat with no added fats that is delicious, high in protein and also has great taste!

Here are some healthy choices for Chinese/Japanese/Vietnamese restaurants:

      • Pan fried meat with no added fat.
      • Cooked rice, not fried.
      • Pan streamed veggies (perfect!).
      • Low sugar/low fat sauces.
      • Brown rice instead of white rice or white noodles.


My favorite! I remember growing up and my mother always cooked Italian dishes you could die for. Unfortunately if you're dieting down, the high amount of carbs, and most likely carbs that are high in the GI scale will keep you down from succeeding on your goal.

Spaghetti and pasta are rich in carbs, and are always full with enriched white flour that spikes up your insulin level ( now you know why most Italians are short and fat - just kidding). Italian food can also be high in fat if the meat is fried or if the meat is pork or has a lot of white looking ridges on the side, which is saturated fat. Italians use rich flavored cheeses that are tasty, but high in calories and saturated fats, beware of those.

Here are some healthy choices for Italian restaurants:

      • Order wheat spaghetti and pasta instead of regular.
      • Don't order high fat sauces.
      • No pork, and also cut off any visible saturated fat from steaks.
      • Limit the cheese intake.
      • Desert is good, but try to pick fruit oriented desert instead of cakes/pastries.
      • Don't consume too much wine/alcohol as that has calories too!


Mongolian and Thai foods are closely related. The are closely related to the rest of the Oriental cuisines but they tend to go to the extreme ways. From experience, Mongolian and Thai are either very healthy, or very fat and greasy. Duck is often served in Thai cuisine and that brings out the saturated fats and the insane amount of overall fat. Also pork is often used and can provide you with unnecessary calories that you are less likely to enjoy.

      • When going out to eat Mongolian and Thai always order steamed rice instead of fried and all your meat shouldn't be fried.
      • Avoid duck and pork and you should be vine.
      • Also take advantage of the great steamed vegetables that they offer.
      • Make a rich dish full with veggies, lean beef and steamed brown rice.

Restaurant Tips:
What tips would you give to someone who is looking to eat healthy at a restaurant?

When you are going at a restaurant the main goal you should have already planned out is your eating allowance, or meal schedule. Calculate what you should eat and at what time. Once you know what to eat, it will be easy to order stuff by estimating the food's calories and macronutrient amount. Make a mental plan of what nutrients you need and how much it would take for you to achieve the desired meal. Skim the menu and locate what you are interested.

Let's say that you need 80 grams of carbs and 30 grams of protein along with minimum amount of fat. Let's also say that tonight you are going to an Italian restaurant. I would order 1 cup/serving of wheat pasta, a nice big salad without any dressing or maybe a non fat dressing, and a oven roasted chicken breast or a lean steak.

That is a close approximation of a nice tasty meal that won't ruin your diet for the night and still might leave room for a small desert of fruit. Wash that down with a glass of water or diet soda and you are set!

Another tip to keep in mind is to always pick low fat and low GI foods. Nothing ruins a day of strict dieting like having 50 grams of fat and 80 grams of sugar at the end of the night mixed in with protein and a glass of wine. Always choose low fat good. Use your common sense when it comes ordering a chicken breast or a pork chop. Also watch out for the sauces as they are extremely high in sugar or saturated fat. One little cup of dipping sauce can add as much as 200 calories from unnecessary fat and simple sugars.

Watch what your eating, and when you order make a plan in your head to go through the nutrition content of everything you are about to eat, and when you are done you can enjoy the rest of the evening without feeling guilty or without having to look at the food repeatedly and cut off any saturated 'white stuff' that appears on your meat.

Lastly, don't be afraid to ask. If the menu doesn't show calories about a certain sauce you want to try, ask the waitress about it. If the menu doesn't have a steamed choice for rice, you can always inquire it. In the back kitchen the chef would have no problem selecting your rice to be steamed, or selecting brown instead of the regular white rice. Asking shouldn't be a problem and most places will have waiters that are willing to help you out.

Best Fast Food:
Which fast food place has the healthiest foods? Give examples.

Surprisingly enough fast food places could act as a good place to have something healthy when you have to eat out. Sometimes I face situations in which you have to eat out. If you definitely have to eat out, or just simply enjoy fast food restaurants there is hope for you!

The best fast food place to eat at is Subway. No question about it, you can eat there every day and not regret it. Subway is the only restaurant in which you could order subs on wheat bread that have less than 10 grams of fat, provide you with a good amount of veggies and a good amount of protein.

On top of that you could choose from non fat sauces and condiments that have little to no calories. What more could you ask for? Here are my top 2 choices. Around 350 calories, less than 10 grams of fat, around 50 grams of carbs and 25 grams of protein per serving.

    1. 6" Sweet Onion Chicken Teriyaki

          380 calories

          5 fat

          59 carbs

        26 protein

  1. 6" Roasted Turkey Breast

        330 calories

        5 fat

        47 carbs

      24 protein

Worst Fast Food:
Which has the worst? Give examples.

It's a no-brainer that McDonald's and Burger King will visit this list. Although you can order salads and grilled chicken, you are likely to get tempted and order fries, and couple of sandwiches that will equal to more than 1000 calories in no time. I think that these restaurants should be avoided and have the worst caloric value of all.

Here are a couple examples and their macronutrients:

    1. Original Double Whopper W/ Cheese

          1060 calories

          69 fats

          53 carbs

        56 protein (from Burger King)

    1. Double Quarter Pounder W/ Cheese

          730 calories

          40 fats

          46 carbs

        47 protein (from McDonald's)

  1. Bacon Ultimate Cheeseburger

        1094 calories

        77 fats

        53 carbs

      46 protein (from Jack In The Box)

Well, this is it! I hope that I provided enough information so you can make a healthy and smart choice without sacrificing taste next time you go out. Remember that one cheat meal won't kill you, but if you have the option of enjoying great food without the bad effects, why not take it?

Good Luck!


3rd Place - RippedJordanian
What Are Some Good Foods To Choose When Dining Out?

When going out to eat there are a lot of temptations to resist. Whether your at a diner, restaurant, buffet, or a fast food place you must wisely choose your meals. That's why it's important to choose a healthy meal, but still tasty. After all, you are paying extra for it! Don't choose something you usually eat at home unless it tastes different/better at the restaurant. It's better to get some variety whenever you can, so you don't stay eating the same foods, then snap and start binging once you get home!

Choosing Restaurants:
Do you choose your restaurants before going out (so that you know they will have a healthy dish for you) or do you pick from whatever options you have at that particular restaurant?

I usually go to the restaurant I want to go to, and then pick there. This is because I get bored of the same foods pretty quick, and this might hurt my motivation to eat healthy. I always try to go to different restaurants from different regions for two reasons:

  • First: that will give me a variety of foods to pick from so I don't get bored.

  • Second: the waiter from the previous restaurant probably wants me dead because I drive him crazy asking about what every meal consists of before choosing!

If you have a solid diet down, before eating out, check out what nutrients are in your next meal, and try to eat something with the same nutritional value. It doesn't have to contain the same foods, but roughly the same amount of carbohydrates, proteins, and good fats.

Healthy Choices:
What are the healthiest choices at the following restaurants?


Steak & Potatoes:

Steak and Potatoes is a great meal filled with protein and slow digesting carbohydrates. Cut off all the fat from your steak and try to get the leanest piece possible. The only downside of this meal is that it contains too much fat. This meal at Applebee's contains 38 g of fat, 61 g of protein and 82 grams of carbohydrates. Ideal for bulking.

Turkey & Vegetables:

Turkey and vegetables makes for a leaner meal with less fat, more ideal for a cutting diet. It also contains no carbohydrates unless you decide to add some mashed potatoes. Ideal for cutting and bulking.

Broiled Fish & Rice:

Broiled fish and rice contains purely protein with barely any fat and some slow digesting carbs. You can't go wrong with tuna or salmon. Crabs also contain lots of protein and carbohydrates and very little fat. This meal at Captain D's Seafood contains 63 grams of carbohydrates, 28 grams of protein, and only 7 grams of fat! Ideal for bulking especially for an endomorph (one who gains fat quickly).


Spaghetti contains protein and carbs, but also a good amount of fat. This might not be appropriate for cutting. Spaghetti and meat sauce at Pizza Hut contains 23 grams of protein, 20 grams of fat, and 92 grams of carbs. Ideal for bulking ectomorph (one who does not gain fat).


You also can't go wrong with most types of chili and soups, just make sure you know what the mix is made of.

Avoid fried hamburgers, bacon, hot dogs, mayonnaise, cheese, and fries.



A blessing from above. Pure protein from raw fish, surrounded by slow digesting carbohydrates (rice), wrapped in a colorful vitamin and mineral filled seaweed. It tastes absolutely delicious, and it's a change from the oatmeal and chicken you live on at home!

Here Are Some Tips:

        • Nigiri sushi is fish on rice.
        • Maki sushi is small fish pieces wrapped in rice and seaweed.
        • The Seaside Combo Sushi at Southern Tsunami contains 20 grams of protein, 58 grams of carbs, and only 3 grams of fat! Ideal for bulking or cutting.


Noodles are a great source of slow digesting carbohydrates, and a little protein. Along with some fish or chicken and an assortment of vegetables, they make a great highly nutritious meal with very little fat and lots of phytochemicals and vitamins from the vegetables. It does however, contain lots of fat. A bowl of noodles at Pei Wei Asian Diner contains 62 grams of protein, 122 grams of carbs, and 22 grams of fat. Ideal for a bulking ectomorph.

Avoid fried rice which contains too much saturated fats.


Chicken Cacciatore:

This is a meal containing chicken covered in tomato sauce and cheese. It has almost no carbs and lots of protein and some fat. It contains about 39 grams of protein, 4 grams of carbs, and 22 grams of fat. Ideal for a cutting ketogenic (low carb) diet.


A meal of pasta stuffed with meat and delicious sauce. It's mostly slow digesting carbs and protein. Some ravioli at Fazoli's Italian Food contains 27 grams of protein, 90 grams of carbs, and 15 grams of fat. Ideal for bulking.

Spaghetti & Meat:

At Fazoli's Italian Food, 1 serving contains 15 g of fat, 127 g of carbs, and 20 g of protein. Ideal for bulking.

Italians love cheese, bodybuilders don't. Avoid foods with too much cheese such as fettuccini and lasagna because of their fat content.


Mongolian foods are usually soaked in fat, because the fat is not cut off of the chicken or meat before cooking it. I would avoid Mongolian restaurants as much as possible, and they're not that popular anyway. Thai foods are usually curry that are also full of fat and carbs but lack in protein.

Although I could not find any nutritional information, I found recipes from these regions and they are not ideal for bodybuilders. If you have to go to one of these restaurants, ask you waiter about choices which contain lots of lean meat and vegetables and possibly some rice. I did however, find one meal which seems ideal. It's a mixture of grilled seafood and meat along with steamed rice noodles. It contains 42 g of carbs, 10 g of fat, and 25.5 grams of protein.

Middle Eastern:


The Jordanian traditional food, made of rice drenched in whey (natural) or yogurt, and lean lamb meat. It's usually covered with Arabic flat bread and almonds and nuts.

I believe this is the most bodybuilder friendly meal that you can find. It contains: rice for slow digesting carbohydrates, lean lamb meat for a great source of proteins and amino acids, and natural whey liquid and yogurt for a mixture of the most bioavailable protein (whey) and the slowest digesting protein (casein).

The Arabic flat bread serves as an optional addition for extra carbs if you're bulking along with omega-3 healthy fatty acids from the roasted almonds and nuts. And to top it off, it's served with whey or orange juice usually! 1 meal contains about 55 grams of protein, 70 grams of carbohydrates, and about 20 grams of fat. Ideal for bulking.


Another immensely popular dish in Jordan and Palestine, it's made of chicken, rice, and an assortment of vegetables including onions, tomatoes, and aubergines). It's usually served with a side of salad. 1 meal contains 40 grams of protein, 55 grams of carbohydrates and less than 10 grams of fat. Ideal for bulking or cutting.


An extremely popular Lebanese salad. It's made of bulgur wheat, fresh chopped mint, fresh chopped parsley, tomatoes, onions, olive oil, cucumber, and lemon juice. It's delicious, filling, extremely low in calories, extremely high in vitamins fiber and minerals, and containing some healthy oil from the olive oil. 1 dish contains 3 grams of protein, 3 grams of fat, and 6 grams of carbohydrates. Good for bulking or cutting.


Basically, its barbequed pieces of meat and chicken, along with tasty tomatoes and onions. Arabic flat bread is optional for some carbohydrates. Good for cutting or bulking. There is no predetermined serving, so it's hard to supply nutritious information, but it's easy to estimate because the food is very basic. Its just pieces of meat and tomatoes and onions.

Restaurant Tips:
What tips would you give to someone who is looking to eat healthy at a restaurant?

  • Make sure you know the ingredients of the food you want to order.

  • Have some background knowledge to be able to estimate the amount of fat especially in a specific food. 1 tablespoon of vegetable oil contains 12 g of saturated fat.

  • Ask the waiter if there is any precise nutritional information. Many restaurants, especially fast food, offer exact gram content of protein, cholesterol, fat, and carbohydrates.

  • Never order soda, always order diet soda or orange juice.

  • If you know what the meal or you've been to the restaurant before, check out this web site to calculate exactly how many calories are in your foods (www.calorieking.com).

  • Take a soluble fiber supplement such as pectin so that you minimize your insulin, and therefore, fat response in the body.

  • Opt for grilled instead of fried foods.

  • Ask for leaner cuts of meat or chicken if its possible.

  • Stick with lean chicken and seafood to reduce fat content.

  • Choose a meal with high protein, moderate carbs, and low fat.

  • At fast food restaurants, order diet coke and no fries.

  • Opt for foods with high fiber and healthy fat content because it will keep you full longer.

Fast Food:
Which fast food place has the healthiest foods? Give examples. Which has the worst? Give examples.

These links contain the top 3 foods from each fast food restaurant, and the worst food you can have in each fast food restaurant. It also contains a nutritional database of all the nutritional information about each restaurant. The overall worst food you can choose from a fast food restaurant is the burger king original whopper w/cheese.

The sandwich alone contains 1060 calories, equivalent to 94 minutes on the treadmill. The best is Soft Taco Chicken from taco bell containing only 170 calories equivalent to only 16 minutes on the treadmill!

If you have any questions, email me at Dark_Knight_Basil@hotmail.com or send me a message on the boards at rippedjordanian.

3rd Place - Kane22
What Are Some Good Foods To Choose When Dining Out?

Whether American, Hispanic, Asian, etc., dining out has become a weekly "ritual" to most all families worldwide, yet many have never really taken the time to study the nutritional value of there fast food purchases. In a 2004 study, the Worldwide Health organization estimated that over 1 Billion individuals worldwide are over weight, an estimated 60% of these cases were caused by fast-food consumption.

With that said, in this article you will learn how to prepare yourself when making your choice of restaurant when dining out, and which of the fast foods are healthy.

Do you choose your restaurants before going out so that you know they will have a healthy dish for you or do you pick from whatever options you have at that particular restaurant?

Like most teenagers, I tend to be more spontaneous with my daily routines, including my restaurant of choice, so when going out to a restaurant I'm unfamiliar with, I try to choose the healthiest options available.

For the average person though, I would recommend they plan ahead of time to insure that the restaurant has a healthier menu selection, so they will not be urged to indulge in the unhealthier selections.

Healthy Choices:
What are the healthiest choices at the following restaurants?


Unlike most cultures who maintain there cultural food identity, traditional American foods have since lost there value, due mainly in fact by the pop-culture era which embraces other foreign foods as well as "on the go" foods, which are prepared quickly in unhealthy greases and, most of the time, cheap ingredients.

Yet in the midst of all the change, traditional American foods are still seen widely available in everyday fast-food diners. Here I will list some of the different types of American food preparations:


Traditional barbecuing consistently uses rubs and sauces, usually, but not always, tomato based. The process involves either roasting or grilling combined with seasoning, basting, and then, sometimes, simmering gently for a few minutes in the sauce preferably over a flame or bed of hot coals. The most common types of foods found at a barbecue are meat, poultry and pork. Barbecuing, in its self, is actual considered a healthy American food choice, depending on which the choice of meat being barbecued.


Grilling is a long-time favorite amongst many health experts worldwide, because traditional grilling uses a dry-heat cooking method whereby the heat is radiated from below and transferred, in part, to a metal grid, whereas no fat is used in the cooking process and melted fat is lost this cooking.


Oriental foods are something that most of us have either tried, or wanted to try, and most of us have enjoyed the sweet, spicy exotic tastes. Many believe, though, that all oriental foods are considered healthy, mainly because most Orientals are seemingly slim, which is nothing more than a stereotype.

In actual fact, most oriental foods are cooked in heavy greases and covered in an abundance of sugary sauces, which makes for a very unhealthy meal.

Here I will list the different types of oriental cooking, as well as which are the healthiest of choices:


Mild sauces are generally used, usually stir fried. The taste seems to be a little bland, but with use of very little oil, this makes for a healthy oriental food choice.


Mild sauces typically used, and oil is used quite profoundly amongst most of the foods, as well as heavy amounts of sugary syrups, this makes Peking a not so healthy oriental food choice.

Szechuan & Hunan:

Spicy with liberal amounts of garlic and onions, very diminutive amounts of oil used amongst most dishes, yet the taste is a little strong with such abundances of herbs and spices. Szechuan is a healthy oriental food choice.


Very spicy, usually encumbered with many different spices. Thai food can be a little over powering to the senses, but with the use of very little oil, this make Thai food a healthy oriental food choice.

Shanghanese & Taiwanese:

Mild sauces are typically used, as well as large amounts of oil. Shangahanese is typically seen as bland with the heavy use of oils and seafood, and typically little or no spices are added to the dish. Shanghanese is considered an unhealthy oriental food choice.


Best known for raw seafood such as sushi - Japanese foods are seldom seen doused in heavy oils or spices. Although Japanese foods can be seen as intimidating and/or disgusting, Japanese foods makes for a healthy oriental food choice.


Italian cuisine is typically characterized by its range of ingredients and its many regional variations. Italian food is an important element of the Italian lifestyle, and mainly reflects the rural culture and history of the many peoples of the country. Here are a few common types Italian foods:


There are many types of pasta, each type usually named after its shape. Common types include spirali, farfalle, and conchiglie. The different shapes are supposed to be better with different types of sauces, as which there are as many different sauces as there are pastas.

Whatever the kind of pastas, it must be cooked in boiling water until al dente, and then served immediately in a bowl with sauce or cheese. Pasta is typically considered high in carbohydrates, and if served in a creamy or cheesy sauce, high in fat content as well, but depending entirely on how it is served, pasta can be both a healthy Italian food choice, and an unhealthy one.


Typical Italian pizza is very much different from American pizza.

Italian pizza is cooked to order, with somebody in the kitchen kneading the dough for the individual pizzas. It is usually cooked in a wood oven, and has a very thin crust - and unlike American pizza, it is not oily. Typical basic toppings are: Tomato, mozzarella and anchovies (Napoli style); Tomato and mozzarella (Margherita); with mushrooms (fungi) or rugola and cherry tomato (pomodori pachini). Just like Italian pasta, Italian pizza can be either healthy or unhealthy depending on choice of toppings.


Mongolia is known as the Land of Five Animals - sheep, goats, cattle, horses, and camels. The main meats are mutton, and beef. In the cities shops sell: beef, hamburger, smoked hammocks, sausages, hot dogs, and chicken. This inexplicably makes for meat being the staple in the Mongolian diet. Most all Mongolian foods are prepared in heavy oils and fats, with very little or no nutritional value, which of course makes Mongolian dining a bad choice for healthy eating.

Restaurant Tips:
What tips would you give to someone who is looking to eat healthy at a restaurant?

  • If you don't know what's in a dish or don't know the serving size, ask.

  • Try to eat the same portion as you would at home. If the serving size is larger, share some with your dining partner, or put the extra food in a container to go.

  • Eat slowly.

  • Ask for fish or meat broiled with no extra butter.

  • Order your baked potato plain, then top it with a teaspoon of margarine or low-calorie sour cream, and/or vegetables from the salad bar.

  • If you are on a low-salt meal plan, ask that no salt be added to your food.

  • Ask for sauces, gravy and salad dressings "on the side." Try dipping your fork tines in the salad dressing, then spear a piece of lettuce. Or add a teaspoon of dressing at a time to your salad. You'll use less this way.

  • Order foods that are not breaded or fried because they add fat. If the food comes breaded, peel off the outer coating. Read the menu creatively. Order a fruit cup for an appetizer or the breakfast melon for dessert. Instead of a dinner entree, combine a salad with a low-fat appetizer.

  • Ask for substitutions. Instead of French fries, request a double order of a vegetable. If you can't get a substitute, just ask that the high-fat food be left off your plate.

  • Ask for low-calorie items, such as salad dressings, even if they're not on the menu. Vinegar and a dash of oil or a squeeze of lemon are a better choice than high-fat dressings.

  • Limit alcohol, which adds calories but no nutrition to your meal.

Best Fast Food:
Which fast food place has the healthiest foods? Give examples.

As we all have seen on there numerous "lose weight like Jarod did" commercials, it's no secret that Subway has the healthiest food choices when it comes to fast-food dining. There ingredients include a variety of fresh garden vegetables, whole-grain breads, meats and low fat dressings that make for a great tasting, nutritious meal.

Here are a few select healthy choices available at Subway restaurants nationwide:

6" Oven Roasted Chicken Breast

        Calories: 330

        Fat: 5g

        Sat. Fat: 1.5g

        Pro.: 24g

6" Turkey Breast

        Calories: 280

        Fat: 4.5g

        Sat. Fat: 1.5g

        Pro.: 18g

Worst Fast Food:
Which has the worst? Give examples.

With commercials like a beautiful girl riding a bull or washing a car half dressed all the while eating a 1/2lb. monster burger, Hardee's advertising can be seen as a little deceptive, because if the truth be told, if those girls actual did eat those burgers, you would never see them in a pair of short-shorts.

Hardee's has raised the bar on fast-food cuisine by not only increasing the size, but its fat and calorie content of the typical American burger, which makes Hardee's the unhealthiest fast food diner of choice. Here I will list an example of a Hardees menu selection.

Monster Double-Thick Burger

      Calories: 1420

      Fat: 107g.

      Sat. Fat: 82g.

    Protein: 52g


3rd Place - chelseaacmilan

When going out to eat there are a lot of temptations to resist. Whether your at a diner, restaurant, buffet, or a fast food place you must wisely choose your meals. You can't just go out and think you are going to get something healthy, you have to research to see what is really in their food. You have to know before hand what you are about to eat. Whether fast food or a restaurant there is, most of the time, always a good choice in what to eat.

Choosing Restaurants:
Do you choose your restaurants before going out (so that you know they will have a healthy dish for you) or do you pick from whatever options you have at that particular restaurant?

When I dine out I always have a plan of action. Don't just go out and pick what is close, because then you will end up chicken wings and fries! Have a plan, figure out where you are going to go, then go to the internet, find the restaurant and look at nutrition of their meals.

Most of the time places to eat that are chain food places, have some sort of healthy part of their menu, like Fridays, Max and Ermas, Olive Garden, and many more. When you are out to eat, start with your soup and salad. Find a healthy salad or soup (no creamy soups, no clam chowder, try to go with minestrone or chicken noodle). Fill up on your soup or salad.

I also try to drink as many glasses of water before my meal to fill me up even more. Don't be afraid to make your order complicated. For example when you order scrambled eggs, the cook uses butter, oil, or cream to make them. Also order a wrap instead of sub bread. You will get a colossal roll that is equal to 6 pieces of bread and has little nutritional value!

Order foods grilled instead of fried. But again the most important thing is know your menu in advance! It is your best defense against ordering something that will ruin your diet.

Healthy Choices:
What are the healthiest choices at the following restaurants?



      • Max and Ermas
      • Outback Steak House
      • Fridays
      • Applebee's
      • Ruby Tuesdays

Food Choices:

    • Fajitas: fill your wraps with vegetables and drop the sour cream and cheese.
    • Burgers on Whole Wheat Bun: drop the cheese and add the tomato.
    • Steak: Choose the lean cut steaks such as leg, round, and lion.
    • Sides: there are sides you can choose, soups(no creamy soups), salads, rice, and at some places you can choose sweet potatoes.



      • Panda Express
      • P.F. Chang's
      • President's Choice to name a few

Food Choices:

      • Sweet & Spicy Chicken(250 calories, 3.5g fat, 17g protein, and 4g fiber)
      • Spring rolls (80cals, 2.5g fat)
      • Black Bean Beef (380cals, 11g fat, 3g fiber, and 27g protein)
      • Cashew Chicken (410cals, 11g fat, 3g fiber, 22g protein)


      • Broccoli
      • Brown Rice
      • Cabbage
      • Japanese noodles
      • Miso


I am in a very Italian Family, I am 100% Italian so I get to eat Italian all the time!


      • Olive Garden
      • Carrabba's
      • Macaroni Grill
      • Fazoli's
      • Bravo

Food Choices:

      • Minestrone Soup(100cals, 1g fat, 5g protein, and 5g fiber)
      • Linguine alla Marinara (450cals, 9g fat, 14g protein, and 4g fiber) at Olive Garden you can replace the linguine noodles, with whole wheat ones.
      • Chicken Marsala (460cals, 25g fat, 25g protein)


      • Avoid the bread-sticks and creamy soups!


Not as common as the other restaurants in this list for sure.


      • Mongolian BBQ
      • YC's Mongolian
      • HuHot Mongolian Grill

Food Choices:

      • Chicken Thigh Meat(218cals, 26g protein, and 12g fat)
      • Turkey White Meat (177 cals, 4g fat, 34g protein)


      • Broccoli
      • Cabbage
      • Water chestnuts
      • Tomatoes
      • Spinach
      • Onions
      • Mushrooms
      • Brown rice


Also a not as common as the other types of eateries. There are not a lot of healthy choices.


      • President's choice
      • Thai Kitchen
      • Andre Prost Inc.
      • Riviana Foods

Food Choices:

      • Halibut (145cals, 3.2g fat, 1g poly, 1g mono, and 29g protein)
      • Lemongrass and chili (270cals, 2.5g fat, 2g fiber, 5g protein)
      • Curry stir fry (280cals, 4g fat, 4g protein, and 2g fiber)
      • Hot & Sour Soup (40cals, 2g fiber, 2g protein)
      • Chicken Satay and Yam Nua are also good bets



      • Don Pablo's Chilis
      • Chipotle

Food Choices:

      • Chicken Chili (234cals, 13g fat, 11g protein, 4g fiber)
      • Chicken Enchilads (501cals, 24g fat, 41g protein, 3g fiber)
      • Chicken and Black Bean (350cals, 12g fat, 34g protein)


Here are so not as common places with good advice for each:

    • Greek- They use a lot of Lemon and oregano. A pita is alright, but hummus can be a healthy choice

    • Indian- Chicken Tikka Masala, Dal, and Raita.

Restaurant Tips:
What tips would you give to someone who is looking to eat healthy at a restaurant?

My advice is always pick where you are going to eat before you leave. You should already have made room from the day to allow a little more calories when you dine out, because you really don't know what they add to food. You should know how much food you are allowed on your diet and don't go over.

Avoid foods high in sugar, especially later at night. And fill up on your meals so their isn't any room left for desert. Don't be scared to make the order complicated, and specify how you want you cooked with what on it.

A lot of restaurants offer a nutritional menu, such as I know that Olive Garden offers whole-wheat pasta. Avoid creamy sauces also, stay away from the clam chowders and Chicken Parmesan and so on.

Just take these steps with you:

  1. Always know where you are going to go before you leave your home.
  2. Use the internet as a tool to find nutritional values (Example: Nutritiondata.com).
  3. Avoid: Most sauces, foods high in sugar, and all fried foods.
  4. Ask the waiter for help in getting you a healthier meal choice!

Best Fast Food:
Which fast food place has the healthiest foods? Give examples.

A lot of fast food places are starting to cope with us health conscious people. Almost every fast food chain has some sort of nutritious meals. So I will give you my top 3, and also some other health conscious choices you can make. Please remember that all these sandwiches are without the cheese, mayonnaise, and ketchup.

1. Panera Bread:

Panera Bread has by far the healthiest selections of any fast-food restaurant. On any sandwich you can opt to have whole-grain bread, and you can also buy whole grain bagels. With a great selection of vegetables it is hard to find something you won't like with a lot of nutritional value.

For full look go to www.panerabread.com.

Mediterranean Veggie Sandwich:

      • 590cals
      • 13g fat
      • 3g saturated
      • 10g fiber
      • 9g sugar
      • 23g protein

Tuscan Chicken Sandwich:

      • 720cals
      • 27g fat
      • 7g saturated
      • 6g fiber
      • 6g sugar
      • 41g protein

Whole Grain Bagel:

      • 340cals
      • 2 1/2 g fat
      • 1/2 g saturated
      • 6g fiber
      • 7g sugar
      • 12g protein

2. Subway Restaurants:

Second only to Panera offer a lot of health conscious choices. You can't just go in their and order whatever you would like. Their bread is their only downfall. Their bread is made with hfcs and has little fiber. I worked at a Subway a while back, so I know some of their stuff but avoid their seafood. When they prepare their seafood they mix it in with a monster load of mayonnaise.

Turkey Breast Wrap:

      • 190cals
      • 6g fat
      • 1g saturated
      • 9g fiber
      • 2g sugar
      • 24g protein
      • (You can get a couple of those.)

Turkey Breast Sub:

    • 280cals
    • 4 1/2 g fat
    • 1 1/2 g saturated
    • 4g fiber
    • 7g sugar
    • 18g protein

Oven Roasted Chicken Breast Sub:

      • 330cals
      • 5g fat
      • 1 1/2 g saturated
      • 4g fiber
      • 9g sugar
      • 24g protein

3. McDonald's:

A lot of people would be surprised to see this here, but to say they have a lot now in helping with people who are looking for healthier choices. I went their the other day for a Asian salad w/ grilled chicken and got a Cardio DVD with my purchase popped it in and it was a DVD to do Cardio to.

There are also a lot of unhealthy choices so stay away from the bad. For the full list look here at www.mcdonalds.com.

Asian Salad w/ grilled chicken:

      • 290cals
      • 10g fat
      • 1g saturated
      • 6g fiber
      • 12g sugar
      • 31g protein

Premium Grilled Chicken Classic Sandwich:

      • 420cals
      • 9g fat
      • 2g saturated
      • 3g fiber
      • 12g sugar
      • 31g protein

Fruit 'n yogurt parfait:

      • 160cals
      • 2g fat
      • 1g saturated
      • 21g sugar
      • 1g fiber
      • 4g protein

Fruit and Walnut Salad:

      • 310cals
      • 13g fat
      • 2g saturated
      • 6g fiber
      • 32g sugar(low GI)
      • 5g protein

Apple Dippers w/o caramel:

      • 35cals
      • 6g sugar

For more help with your fast food decisions go to www.helpguide.org

Some Other Healthy Decisions:

Chick-fil-A: Char-grilled Chicken Sandwich:

      • 270cals
      • 3 1/2 g fat
      • 1g saturated

Long John Silver's: Baked Cod:

      • 145cals
      • 2g fat
      • 1g saturated

Fast Foods Best Of The Best


Order Calories Fat(Sat.) Carbs Protein Sodium
McDonald's Chicken McGrill
(no mayo)
305 4.5g (1g) 37g 27g 940mg
Subway 6" Roast Beef Sub
(on whole wheat bread with veggies, no sauce)
290 5g (2g) 45g 19g 920mg
Wendy's Ultimate Chicken Grill Sandwich 360 7g (1.5g) 44g 31g 1,100mg
Carl's Jr. Charbroiled BBQ Chicken Sandwich 367 4g (1g) 48g 35g 1,072mg


Order Calories Fat(Sat.) Carbs Protein Sodium
Burger King Original Whopper Jr.
(no mayo)
310 13g (5g) 31g 17g 510mg
McDonald's Hamburger 260 9g (3.5g) 33g 13g 530mg
Wendy's Jr. Hamburger 280 9g (3.5g) 34g 15g 600mg


Order Calories Fat(Sat.) Carbs Protein Sodium
Arby's Martha's Vineyard Grilled Chicken Salad 250 8g (5g) 23g 26g 490mg
Burger King Fire-Grilled Chicken Garden Salad
(with Fat-Free Honey Mustard Dressing)
280 7g (3g) 31g 26g 1,150mg
Taco Bell Taco Salad
(without the shell, sour cream or cheese)
330 13g (5g) 33g 20g 1,350mg


Order Calories Fat(Sat.) Carbs Protein Sodium
KFC Original Recipe Chicken Breast
(with breading and skin removed, and a side of green beans)
190 4.5g (1.5g) 5g 34g 870mg
Pizza Hut Fit 'N Delicious Chicken & Veggie Pizza
(2 slices)
208 9g (4g) 48g 18g 1,380mg
Taco Bell Grilled Steak Soft Tacos (2) 340 10g (3g) 42g 22g 560mg
McDonald's Fruit 'n Yogurt Parfait with Granola 160 2g (1g) 31g 4g 85mg

Worst Fast Food:
Which has the worst? Give examples.

All fast food restaurants have bad food, their really isn't one with all good choices, so I will give you a lot of restaurants worst foods for you. Just remember stay away from the fries and shakes they offer also.

Subway: 6-inch Meatball:

  • 560cals
  • 24g fat
  • 63g carbs
  • 24g protein

Arby's: Roast Turkey Ranch and Bacon Sandwich:

  • 830cals
  • 38g fat
  • 75g carbs
  • 49g protein

KFC: Pot Pie chunky chicken:

  • 830cals
  • 48g fat
  • 69g carbs
  • 30g protein

Wendy's: Big Bacon Classic:

  • 580cals
  • 29g fat
  • 45g carbs
  • 35g protein

Burger King: Original Double Whopper W/ Cheese:

  • 1060cals
  • 69g fat
  • 53g carbs
  • 56g protein

Taco Bell: Nachos Bell Grande:

  • 780 calories
  • 48g fat
  • 80g carbs
  • 20g protein

McDonald's: Double Quarter Pounder w/ cheese:

  • 740cals
  • 40g fat
  • 46g carbs
  • 47g protein

Fast Foods Worst Of The Worst:


Order Calories Fat(Sat.) Carbs Protein Sodium
Burger King Enormous Omelet Sandwich 730 47g (17g) 43g 32g 1,860mg
Carl's Jr. Breakfast Burger 830 46g (15g) 65g 38g N/A
Denny's Fabulous French Toast Platter 1,261 79g (30g) 110g 44g 2,495mg
Denny's French Slam 1,196 83g (29g) 74g 48g 2,302mg


Order Calories Fat(Sat.) Carbs Protein Sodium
Hardee's Monster Thick burger 1,417 107g (46g) 49g 64g 2,651mg
Burger King Double Whopper with Cheese 1,060 69g (27g) 53g 56g 1,540mg
Wendy's Big Bacon Classic 580 29g (12g) 45g 33g 1,430mg
McDonald's Double Quarter Pounder with Cheese 770 47g (20g) 39g 46g 1,440mg


Order Calories Fat(Sat.) Carbs Protein Sodium
Arby's Roast Beef Sub 760 48g (16g) 47g 35g 2,230mg
Subway 6" Double Meat Meatball Marinara Sub 780 41g (18g) 61g 35g 1,760mg


Order Calories Fat(Sat.) Carbs Protein Sodium
Pizza Hut Meat Lover's Stuffed Crust Pizza (2 slices) 900 42g (20g) 86g 42g 2,500mg
Taco Bell Nachos Bell Grande 780 43g (13g) 80g 20g 1,300mg
Wendy's Chicken BLT Salad 710 47.5g (13g) 30g 36g 1,610mg