Help, I'm at a Fast Food Chain!

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When we are desperate to grab something fast and we only have a 5-spot in our pockets, many of us gravitate toward the nation's top 5 fast-food places. As a nutritionist, I have to say that we couldn't do a worse thing for our weight or our health. But I'm also an American, and unfortunately it's the American thing to do. I do it, you do it, we all do it. Here's Elaine's "Golden Arch" Rule in case it helps you: Don't let yourself eat fast food more than once a week.

But when we do find ourselves under the golden arches or walking into Wendy's, don't despair. With our help, you can go "fast fooding" knowing how to choose wisely.

Actually, uncovering the most and least healthful fast food selections is easy because many of the chains, like the ones below, provide nutritional analysis on their menu items.

You'll notice the better choices listed below have 10-15 grams of fat or less and the worst choices have 25-30 grams of fat or more. We want to have some fat in each meal to keep it appealing, satisfying, and slowly digested so we don't feel hungry right away, and 10-15 grams gives us some fat without giving us too much.

Here are some of Fast Food's best and worst offerings:

Choices

McDonald's Best
Lowfat Apple Bran Muffin 3 grams fat and 300 calories
Grilled Chicken Deluxe without mayo 5 grams fat and 300 calories
Hotcakes, plain 7 grams fat and 310 calories
Their smallest hamburger 9 grams fat and 260 calories
Grilled Chicken Salad Deluxe with 1 pkg Red French Reduced Calorie dressing 9.5 grams fat and 280 calories
Egg McMuffin 12 grams fat and 290 calories
Their smallest cheeseburger 13 grams fat and 320 calories

McDonald's Worst
Sausage Biscuit with Egg 37 grams fat and 550 calories
Big Mac 31 grams fat and 560 calories
Sausage Biscuit 31 grams fat and 470 calories
Quarter Pounder with Cheese 30 grams fat and 530 calories
Fish Filet Deluxe 28 grams fat and 560 calories
Sausage McMuffin with egg 28 grams fat and 440 calories
Bacon, Egg & Cheese Biscuit 28 grams fat and 470 calories
Large size french fries 26 grams fat and 540 calories
Chicken McNuggets, 9 pieces 26 grams fat and 430 calories
Crispy Chicken Deluxe 25 grams fat and 500 calories
Sausage McMuffin 23 grams fat and 360 calories

Continued

Burger King's Best
BK Broiler Chicken Sandwich without mayo 9 grams fat and 370 calories
Chicken Tenders, 4 pieces 11 grams fat and 180 calories
Whopper Jr. Sandwich without Mayonnaise 15 grams of fat and 320 calories
Chick N Crisp without mayonnaise 16 grams fat and 360 calories

Burger King's Worst
Double Whopper with Cheese Sandwich 67 grams of fat and 1010 calories
Double Whopper Sandwich 59 grams of fat and 920 calories
Whopper with Cheese Sandwich 48 grams of fat and 760 calories
BK Big Fish Sandwich 43 grams fat and 720 calories
Chicken Sandwich 43 grams fat and 710 calories
Biscuit with sausage, egg & cheese 43 grams fat and 620 calories
BK King Sandwich 42 grams fat and 640 calories
Croissan'Wich with sausage, egg, & cheese 41 grams fat and 530 calories
Whopper Sandwich 40 grams fat and 660 calories
Bacon Double Cheeseburger 38 grams fat and 620 calories
Double Cheeseburger 36 grams fat and 580 calories
Croissan'Wich with sausage & cheese 35 grams fat and 450 calories
Biscuit with sausage 33 grams fat and 490 calories
King Size French Fries 30 grams fat and 590 calories
King Size Onion Rings 30 grams fat and 600 calories

Help, I'm at a Fast Food Chain!

KFC Best
Tender Roast Sandwich without sauce 5 grams fat and 270 calories
Honey BBQ Flavored Sandwich with sauce 6 grams fat and 310 calories
Original Recipe sandwich without sauce 13 grams fat and 360 calories
Tender Roast sandwich with sauce 15 grams fat and 350 calories
Triple Crunch Sandwich without sauce 15 grams fat and 390 calories
BBQ Baked Beans 3 grams fat and 190 calories
Mashed Potatoes with gravy 6 grams fat and 120 calories

KFC Worst
Chunky Chicken Pot Pie, 13 oz 42 grams fat and 770 calories
Large Popcorn Chicken, 6 oz 40 grams fat and 620 calories
Honey BBQ pieces, 6 38 grams fat and 607 calories
Twister 34 grams fat and 600 calories
Hot wings pieces, 6 33 grams fat and 471 calories
Triple Crunch Zinger Sandwich with sauce 32 grams fat and 550 calories
Extra Crispy Chicken thigh 27 grams fat and 380 calories
Triple Crunch Sandwich with sauce 29 grams fat and 490 calories
Hot & Spicy Chicken thigh 26 grams of fat and 355 calories
Honey BBQ Crunch Melt 26 grams fat and 556 calories

Continued

Pizza Hut Best
Spaghetti with marinara 6 grams fat and 490 calories
Ham Hand Tossed Pizza, 2 medium slices 12 grams fat and 558 calories
Veggie Lover's Hand Toss Pizza, 2 medium slices 12 grams fat and 562 calories
Spaghetti with meat sauce 13 grams fat and 600 calories
Cavatini Pasta 14 grams fat and 480 calories
Veggie Lover's Thin 'N Crispy Pizza, 2 medium slices 14 grams fat and 380 calories

Pizza Hut Worst
Meat Lover's Stuffed Crust pizza, 2 medium slices 58 grams fat and 1086 calories
Pepperoni Lover's Stuffed Crust, 2 medium slices 52 grams fat and 1050 calories
Super Supreme Stuffed Crust, 2 medium slices 50 grams fat and 1010 calories
Supreme Stuffed Crust, 2 medium slices 46 grams fat and 974 calories
Italian Sausage Stuffed Crust pizza, 2 medium slices 46 grams fat and 956 calories
Beef Stuffed Crust pizza, 2 medium slices 44 grams fat and 932 calories
Ham Stuffed Crust pizza, 2 medium slices 44 grams fat and 808 calories
Meat Lover's Pan Pizza, 2 medium slices 42 grams fat and 856 calories
Pork Topping Stuffed Crust pizza, 2 medium slices 42 grams fat and 922 calories
Italian Sausage Pan Pizza, 2 medium slices 40 grams fat and 830 calories
Cheese stuffed crust pizza, 2 medium slices 38 grams fat and 890 calories
Pepperoni Stuffed Crust pizza, 2 medium slices 38 grams fat and 876 calories
Meat Lover's Thin 'N Crispy pizza, 2 medium slices 38 grams fat and 678 calories
Pork Topping Pan Pizza, 2 medium slices 36 grams fat and 788 calories
Beef Pan Pizza, 2 medium slices 36 grams fat and 798 calories
Super Supreme Pan Pizza, 2 medium slices 36 grams fat and 802 calories
Italian Sausage Thin 'N Crispy, 2 medium slices 36 grams fat and 650 calories
Supreme Pan Pizza, 2 medium slices 34 grams fat and 770 calories
Chicken Supreme Stuffed Crust, 2 medium slices 34 grams fat and 1064 calories
Veggie Lover's Stuffed Crust, 2 medium slices 34 grams fat and 842 calories
Pepperoni Lover's Pan Pizza, 2 medium slices 32 grams fat and 740 calories
Beef Thin 'N Crispy pizza, 2 medium slices 30 grams fat and 610 calories
Pork Topping Thin' N Crispy pizza, 2 medium slices 30 grams fat and 596 calories
Meat Lover's Hand Toss pizza, 2 medium slices 30 grams fat and 752 calories
Cheese Pan Pizza, 2 medium slices 30 grams fat and 722 calories
Chicken Taco Pan Pizza, 2 medium slices 30 grams fat and 640 calories
Italian Sausage Hand Tossed Pizza, 2 medium slices 28 grams fat and 726 calories
Pepperoni Lover's Hand Toss pizza, 2 medium slices 28 grams fat and 744 calories
Pepperoni Pan pizza, 2 medium slices 28 grams fat and 706 calories
Supreme Sandwich, 1 serving 28 grams fat and 640 calories
Taco Pan Pizza Pan Pizza, 2 medium slices 26 grams fat and 620 calories

Continued

Wendy's Best
Sour Cream & Chives Potato 6 grams fat and 370 calories
Grilled Chicken Sandwich 8 grams fat and 300 calories
Jr. Hamburger 1 grams fat and 280 calories
Jr. Cheeseburger 13 grams of fat and 320 calories
Spicy Chicken Sandwich without mayonnaise the sandwich with mayo contains 15 grams of fat and 430 calories, so if you order without mayonnaise it will have a lot less fat and calories

Wendy's Worst
Big Bacon Classic 31 grams of fat and 580 calories
Great Biggie French Fries 27 grams of fat and 570 calories
Taco Salad with ranch dressing 29 grams of fat and 480 calories
Chili & Cheese Baked Potato 24 grams of fat and 620 calories

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