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    WebMD's motto: Be prepared.

    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

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