Swap and Drop
7 healthier fast-food swaps
Craving fast food? Bypass the salty, high-calorie menu options for these healthier fast-food swaps
Ditch the Twister for a filling salad
If you find yourself in KFC and wonder if there is anyhting healthy on the menu, don’t be tempted by the chicken wrap below; instead, go for a better-for-you salad with grilled chicken. You’ll save 328 calories, 28 grams of fat (four grams of saturated fat) and 703 milligrams of sodium. That’s because you avoid the wrap’s deep-fried, breaded chicken and full-fat dressing.
Order a Tangy Caesar Salad with Grilled Chicken and Light Caesar Dressing (no croutons):
• 322 calories
• 9 grams of fat (5 of which are saturated fat)
• 1,117 milligrams sodium
Instead of the Crispy Chicken Strips Caesar Twister:
• 650 calories
• 37 grams of fat (9 of which are saturated fat)
• 1,820 milligrams sodium
Lighten things up at the food court
Malls aren’t the easiest places to find healthy food choices. If you crave Manchu Wok, opt for a two-item combo plate instead of three items to slash calories, fat and sodium. Our smarter pick below saves 22 grams of fat, 2,197 milligrams of sodium and a total of 370 calories. Beware though: Even the better choice has almost the total daily adequate intake amount of sodium (1,500 milligrams). Your best option? Bring along your own healthy snacks when you’re on a shopping mission.
Order Spicy Chicken with Steamed Rice, Plus Mixed Vegetables:
• 650 calories
• 18 grams fat
• 1,133 milligrams sodium
Instead of Oriental Grilled Chicken with Fried Rice, Plus Chicken Balls with Sauce and an Egg Roll:
• 1,020 calories
• 40 grams fat
• 3,330 milligrams sodium
Have a better breakfast
If you’re grabbing breakfast on the run at A&W, switching from a plateful of eggs, bacon and toast to a bacon, egg and cheese sandwich can save you 320 calories, 21 grams of fat (six grams of saturated fat) and 280 milligrams of sodium. The sandwich is still high in fat and sodium, though.
Order a Bacon N’ Egger:
• 430 calories
• 27 grams fat (8 grams saturated fat)
• 900 milligrams sodium
Instead of the Deluxe Bacon & Eggs:
• 750 calories
• 48 grams fat (14 grams saturated fat)
• 1,180 milligrams sodium
Choose wisely at Taco Bell
Need a Taco Bell fix? The Fiesta Taco Salad isn’t the healthiest menu pick. Go for a Fresco Chicken Soft Taco instead to save 680 calories, 40 grams of fat and 1,020 milligrams of sodium. Or choose anything from the Fresco menu: Each item has nine grams of fat or less. Olé!
Order a Fresco Chicken Soft Taco:
• 170 calories
• 5 grams fat (1.5 grams saturated fat)
• 670 milligrams sodium
Instead of the Fiesta Taco Salad:
• 850 calories
• 45 grams fat (11 grams saturated fat)
• 1,690 milligrams sodium
Enjoy a healthier cold treat
Want to cool off at Dairy Queen? Skip the Blizzard and opt for a soft-serve vanilla cone. But think twice about ordering chocolate dip: it’ll add 150 calories and 13 grams of fat (nine grams saturated fat) to your medium cone.
Order a DQ Vanilla Cone, medium:
• 370 calories
• 10 grams fat (6 grams saturated fat)
• 160 milligrams sodium
Instead of an Oreo Cookies Blizzard, medium:
• 730 calories
• 26 grams fat (17 grams saturated fat)
• 420 milligrams sodium
Grab a healthier slice
You do have some healthier choices at Pizza Hut. If you’re ordering in tonight, avoid the stuffed crust at all costs and go for pizza from their new “Eat Well Menu.” Its choices meet the Heart and Stroke Foundation’s nutrient criteria for sodium, fat and protein, and each pie is made with a multigrain crust.
Order 1 slice medium Grilled Chicken Rustico Pizza:
• 180 calories
• 5 grams fat (2 grams saturated fat)
• 340 milligrams sodium
Instead of 1 slice medium Supreme Lover’s Pizza with Stuffed Crust:
• 410 calories
• 18 grams fat (9 grams saturated fat)
• 910 milligrams sodium
Have your Iced Capp without the guilt
Craving a Tim Hortons Iced Cappuccino? Order it with milk instead of cream to cut 100 calories. You can also request that it be made with chocolate milk for a fun twist on an old favourite.
Order a small Iced Cappuccino with milk (10 oz):
• 150 calories
• 1.5 grams fat (1 gram saturated fat)
• 35 milligrams sodium
Instead of a small Iced Cappuccino with cream (10 oz):
• 250 calories
• 11 grams fat (6 grams saturated fat)
• 50 grams sodium
*Tim Hortons Iced Cappuccino not as shown.
Swap & Drop Diet
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