I made this for Alamogordo, NM based off HEI scale and an OkState Nutrition Professor’s Guidelines. It’s a trifold pamphlet for easy keeping in the car. Some fast food places did not have any foods that fit the HEI scale parameters and they are marked with an asterisk. With 1200 calories a day, it’s important to prioritize healthier options. Limit those added sugars, saturated fats and up fiber and protein. When eating out it’s hard to choose something that fits that so I hope this helps.
Here are the basic parameters:
Limiting saturated fat (<6-10%), sodium (<800mg, 1/3 of 2400mg rec), and added sugar (<8-16g, 1/3 of 25-50g rec)
• Choosing whole grains when available
• Choosing healthier fat sources when available (ex: clear vs creamy dressing)
• Choosing options that increase fruit and vegetable consumption
• Choosing high protein options for entrees
• Choosing beverages that either limit added sugar (diet beverages, plain teas/ coffees) or provide something nutrient dense (100% fruit juice and unflavored low-fat milk)
by iamtwatwaffle
10 Comments
Man, that wing stop option of 3 boneless wings 🙁 That’s like, a snack! I’d just rather not go if that’s all I can have. I’d also add the mashed potatoes to Popeyes and the blackened tenders 5 piece is still fantastic to keep in budget. I dip my blackened tenders in the mashed potatoes. Wendy’s Chili is my go to.
Thanks for sharing this!
To sum it up: chicken and veggies
The problem with ordering salads at fast food places is that they’re never fresh 😕. If they were fresh, I’d be ordering them all the time!
Someone needs to do this but a UK version!
Thank you for sharing! I usually check the restaurant’s menu before and I prefer to go to chain restaurants that have the nutritional value available
This is awesome! But I’m confused—are these 1200 total at each restaurant?
I am not gonna lie I’m shocked to see the crispy chicken Jr on there that lil thing has like 450 caloriea and 150 of it is the mayo! It is damn good though! Thanks for putting this together!
https://cheatdaydesign.com/
In case you guys haven’t seen this- fast food calorie/macro calorie, recipes, and a TON more. Can’t recommend enough
Taco Bell I get two Fresco style chicken total is about 300 cal and 20 G protein!