Rescued! Stick with the grilled chicken and opt for green beans or a house salad with light dressing, and you’ve chosen a healthy meal that’s low in fat and processed carbs. The Chicken Salad Sandwich might sound healthy, but pass on it-the chunky bread and fat-filled mayo make it too high in calories (490), fat (19 grams), and carbs (55 grams) to Rescue it. If it’s a salad you crave, see the box below. The Chargrilled Chicken Sandwich is a healthy option at 290 calories, 4 grams of fat, 1 gram of saturated fat, and 3 grams of fiber. Rescued! This fast-food chain wisely features grilled offerings on its menu, shaving off a substantial amount of saturated fat and calories.
More from Prevention: 5 Shady Secrets About Your Food without mayo is a decent choice-260 calories and 10 grams of fat, 4 of them saturated. If you really need a burger, the Whopper Jr. Add a garden salad with the fat-free ranch dressing (150 calories) and you’ve Rescued this menu. Rescued! Opt for the TenderGrill Chicken Sandwich without mayo (360 calories and 7 grams of fat, 5 of them saturated) or, if available, the BK Veggie Burger without mayo (320 calories and 7 grams of fat, 1 of them saturated). Add a chopped side salad (80 calories) with half a packet of balsamic vinaigrette dressing (65 calories) and you’ve got a filling meal for under 500 calories. They’re also healthier than any Market Fresh sandwich, all of which contain 330 to 380 calories and 64 to 71 grams of carbs from the bread alone. But healthier items on the sandwich menu include the regular Roast Beef sandwich (350 calories, 12 grams of fat, 39 grams of carbs) and the Melt sandwich (330 calories, 11 grams of fat, 40 grams of carbs). Rescued! I can’t call them “healthy,” exactly.
Play icon The triangle icon that indicates to play More from Prevention: Diabetes-Friendly Chocolate Desserts Some of these Web sites let you customize a meal (subtract cheese and dressings, for example), so you’ll know exactly how many calories and how much fat and carbs your meal will contain before you hit the drive-thru window. Another tip: “order” your meal before you go. The cheat sheet below sets you on the road to Rescue. The risky choices on these menus tend to be similar (burgers as big as your head, items made with “crispy” chicken or fried fish, fries, fatty sauces and dressings, cheese, bacon, and so on). It’s possible to eat healthfully at fast-food restaurants, even if you have diabetes. This practical guide will help you evade the traps, make smart choices, and enjoy a tasty, healthy restaurant meal anytime, anywhere. The happy truth is that you can dine out anywhere if you become an educated foodie. The bottom line: If you have diabetes, you can learn to rescue restaurant meals (and trust me, you’ll have to). More from Prevention: How Nutritionists Eat Fast Food
But it’s also possible to order what sounds like a healthy meal and get ambushed. Sometimes you know what you’re getting into-say, when you order a fat or sugar bomb like a Monster Thickburger at Hardee’s (1,290 calories) or the Triple Chocolate Meltdown at Applebee’s (820 calories). Unfortunately, when it comes to our health, there’s strong evidence to suggest that our passion for dining out is doing us in. We love to eat out-from fast-food burgers and chicken to nouvelle cuisine, from chain restaurants to the Chinese place on the corner.
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