By Judi LaPan, One Goal Fitness
“How did Americans get so fat?”
Of all the questions we get, this is by far the most common. There are many reasons: We’ve added extra calories to basic foods, everything from pasta sauce to ketchup. We’re drinking more calories than ever—450 a day, on average. And, of course, we’ve been trained to supersize it. Those “value” meals we order cost us only 17 percent more money, but 73 percent more calories.
Here are 7 fast-food meals with fewer than 350 calories. Next time you’re in a bind, opt for one of these meals and banish excess calories for good.
1. Panda Express Mongolian Beef and Mixed Veggies
7 g fat (1.5 g saturated)
1,260 mg sodium
Panda actually has several options that come in below the 350-calorie mark. As with any Chinese meal, the key is skipping the greasy mound of fried rice and the oily tangle of noodles. Pair a low-calorie entrée such as the Mongolian Beef or Green Bean Chicken with a side of veggies.
2. Best Sub Under 350 Calories
Subway 6” Turkey Breast and Black Forest Ham Sandwich (on 9-grain wheat bread with tomatoes, onions, green peppers, pickles, olives, and mustard)
4 g fat (1 g saturated)
1,255 mg sodium
There are many nutritious sandwich combinations at Subway, and this is one of them. Just make sure to go with 6 inches (not 12), mustard (not mayo), and take advantage of Subway’s best option: unlimited veggies.
3. Best Chicken Under 350 Calories
Chick-fil-A Nuggets (8 count) with Barbecue Sauce
12 g fat (2.5 saturated)
1,170 mg sodium
When it comes to healthy fast-food chicken, Chick-fil-A definitely rules the roost. Lately, though, we’ve seen sodium and calorie counts starting to creep upward, so we’ll be keeping a sharp eye on them.
4. Best Wrap Under 350 Calories
McDonald’s Grilled Honey Mustard Snack Wrap and Side Salad
12 g fat (3.5 saturated)
1,540 mg sodium
(salad w/Newman’s Own Low Fat Balsamic Vinaigrette)
You’d be hard-pressed to find a healthier wrap at any other major fast-food chain. Why? Because this one only contains five ingredients: grilled chicken breast, flour tortilla, jack and cheddar cheese, lettuce, and honey mustard.
5. Best Burger Under 350 Calories
Burger King Jr. Whopper w/o Mayo and BK Apple Fries
10.5 g fat (4 g saturated)
500 mg sodium
Burger King holds the dubious distinction of being the unhealthiest of the Big Three burger joints, but that doesn’t mean you can’t concoct a decent meal. By simply 86ing the mayo, the Whopper Jr. becomes one of the most reliable burgers in the fast-food kingdom, and BK’s fresh apple fries are a delicious yet nutritious side.
6. Best Mexican Under 350 Calories
Taco Bell Fresco Chicken Soft Tacos (2)
8 g fat (2 g saturated)
1,360 mg sodium
Taco Bell provides dozens of possible meal combos for less than 500 calories. Stick to the Fresco Menu—where not one item is more than 350 calories.
7. Best Breakfast Under 350 Calories
Dunkin’ Donuts Egg White and Cheese Breakfast Wake-Up Wraps (2)
14 g fat (6 g saturated)
965 mg sodium
Dunkin’ might be known for its donuts, but the DDSmart Menu is the real reason to swing by this spot on your way to work. A couple of Wake-Up Wraps and a small black coffee will give you exactly what you need to stay energized through the morning. Typically we avoid recommending egg whites, opting for the whole egg instead, but with trying to keep these meals under 350 calories, we had to bend a bit.
Eat This, Not That – 4/25/12
This health tip is provided by One Goal Fitness. We are a personal training studio offering one-on-one training sessions in private studios – you get the attention you deserve. We can help you get fit, lose weight and feel great about yourself. Please call us at 972-540-7840 or visit our Profile Page for more information. You can find additional health & fitness tips on our facebook page.