5 Top Picks On The Fast-Food Menu

We’ve taken a look at five popular fast-food outlets and give you some of our picks from each menu. Note that the nutritional values listed below may vary based on portion sizes, preparation methods and regional differences. For the most accurate information, refer to each restaurant’s official nutrition information.

High sodium is unfortunately an issue with most fast food restaurant options. However, moderation is key. ‘Once in a while’ these choices can fit into most meal plans. Try to pick low-sodium foods at other meals during the day.

Subway®

Subway restaurants are often recommended for healthy choices due to their fresh vegetable and salad offerings and the opportunity to have a sub made ‘your way’. Despite this, it is often hard to know which subs are best. One healthier option is the turkey breast sub.

Turkey breast sub

The nutritional information for a 6-inch sub on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers is as follows:

Calories: 280

Total carbs: 46 g

Fibre: 5 g

Protein: 19 g

Total fat: 5 g

Sodium: 870 mg

You may also want to add the 60-calorie Subway Veggie Delite® salad. Total carbs: 11 g. Fibre: 4 g. Fat:1 g. Sodium: 75 mg. This does not include dressing. For example, the chipotle dressing is another 190 calories, 330 mg sodium, and 20 g fat. The sweet onion dressing has no fat but is high in sugar.

Other tips:

• When ordering a salad consider swapping regular lettuce for spinach and adding avocado.
• Ask to go light on the salad dressing, since many of the dressings are high in sugar or fat.

Tim Hortons®

Skip the donuts and Timbits® and head instead for a yogurt parfait or an egg and cheese English muffin sandwich in the morning, or chicken noodle soup for lunch. Check out these nutritional facts taken from the company’s website.

Yogurt Parfait

Calories: 250

Total carbs: 40 g

Fibre: 3 g

Protein: 8 g

Total fat: 7 g

Sodium: 115 mg

Egg and Cheese English Muffin Sandwich

Calories: 270

Total carbs: 27 g

Fibre: 1 g

Protein: 14 g

Total fat: 12 g

Sodium: 500 mg

Chicken Noodle Soup (regular)

Calories: 140

Total carbs: 20 g

Fibre: 1 g

Protein: 9 g

Total fat: 3 g

Sodium: 710 mg