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Help, I'm at a Fast Food Chain!

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From the WebMD Archives

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 Muffin3 grams fat and 300 calories
Grilled Chicken Deluxe without mayo5 grams fat and 300 calories
Hotcakes, plain7 grams fat and 310 calories
Their smallest hamburger9 grams fat and 260 calories
Grilled Chicken Salad Deluxe with 1 pkg Red French Reduced Calorie dressing9.5 grams fat and 280 calories
Egg McMuffin12 grams fat and 290 calories
Their smallest cheeseburger13 grams fat and 320 calories
McDonald's Worst
Sausage Biscuit with Egg37 grams fat and 550 calories
Big Mac31 grams fat and 560 calories
Sausage Biscuit31 grams fat and 470 calories
Quarter Pounder with Cheese30 grams fat and 530 calories
Fish Filet Deluxe28 grams fat and 560 calories
Sausage McMuffin with egg28 grams fat and 440 calories
Bacon, Egg & Cheese Biscuit28 grams fat and 470 calories
Large size french fries26 grams fat and 540 calories
Chicken McNuggets, 9 pieces26 grams fat and 430 calories
Crispy Chicken Deluxe25 grams fat and 500 calories
Sausage McMuffin23 grams fat and 360 calories
Burger King's Best
BK Broiler Chicken Sandwich without mayo9 grams fat and 370 calories
Chicken Tenders, 4 pieces11 grams fat and 180 calories
Whopper Jr. Sandwich without Mayonnaise15 grams of fat and 320 calories
Chick N Crisp without mayonnaise16 grams fat and 360 calories
Burger King's Worst
Double Whopper with Cheese Sandwich67 grams of fat and 1010 calories
Double Whopper Sandwich59 grams of fat and 920 calories
Whopper with Cheese Sandwich48 grams of fat and 760 calories
BK Big Fish Sandwich43 grams fat and 720 calories
Chicken Sandwich43 grams fat and 710 calories
Biscuit with sausage, egg & cheese43 grams fat and 620 calories
BK King Sandwich42 grams fat and 640 calories
Croissan'Wich with sausage, egg, & cheese41 grams fat and 530 calories
Whopper Sandwich40 grams fat and 660 calories
Bacon Double Cheeseburger38 grams fat and 620 calories
Double Cheeseburger36 grams fat and 580 calories
Croissan'Wich with sausage & cheese35 grams fat and 450 calories
Biscuit with sausage33 grams fat and 490 calories
King Size French Fries30 grams fat and 590 calories
King Size Onion Rings30 grams fat and 600 calories

Help, I'm at a Fast Food Chain!

KFC Best
Tender Roast Sandwich without sauce5 grams fat and 270 calories
Honey BBQ Flavored Sandwich with sauce6 grams fat and 310 calories
Original Recipe sandwich without sauce13 grams fat and 360 calories
Tender Roast sandwich with sauce15 grams fat and 350 calories
Triple Crunch Sandwich without sauce15 grams fat and 390 calories
BBQ Baked Beans3 grams fat and 190 calories
Mashed Potatoes with gravy6 grams fat and 120 calories
KFC Worst
Chunky Chicken Pot Pie, 13 oz42 grams fat and 770 calories
Large Popcorn Chicken, 6 oz40 grams fat and 620 calories
Honey BBQ pieces, 638 grams fat and 607 calories
Twister34 grams fat and 600 calories
Hot wings pieces, 633 grams fat and 471 calories
Triple Crunch Zinger Sandwich with sauce32 grams fat and 550 calories
Extra Crispy Chicken thigh27 grams fat and 380 calories
Triple Crunch Sandwich with sauce29 grams fat and 490 calories
Hot & Spicy Chicken thigh26 grams of fat and 355 calories
Honey BBQ Crunch Melt26 grams fat and 556 calories
Pizza Hut Best
Spaghetti with marinara6 grams fat and 490 calories
Ham Hand Tossed Pizza, 2 medium slices12 grams fat and 558 calories
Veggie Lover's Hand Toss Pizza, 2 medium slices12 grams fat and 562 calories
Spaghetti with meat sauce13 grams fat and 600 calories
Cavatini Pasta14 grams fat and 480 calories
Veggie Lover's Thin 'N Crispy Pizza, 2 medium slices14 grams fat and 380 calories
Pizza Hut Worst
Meat Lover's Stuffed Crust pizza, 2 medium slices58 grams fat and 1086 calories
Pepperoni Lover's Stuffed Crust, 2 medium slices52 grams fat and 1050 calories
Super Supreme Stuffed Crust, 2 medium slices50 grams fat and 1010 calories
Supreme Stuffed Crust, 2 medium slices46 grams fat and 974 calories
Italian Sausage Stuffed Crust pizza, 2 medium slices46 grams fat and 956 calories
Beef Stuffed Crust pizza, 2 medium slices44 grams fat and 932 calories
Ham Stuffed Crust pizza, 2 medium slices44 grams fat and 808 calories
Meat Lover's Pan Pizza, 2 medium slices42 grams fat and 856 calories
Pork Topping Stuffed Crust pizza, 2 medium slices42 grams fat and 922 calories
Italian Sausage Pan Pizza, 2 medium slices40 grams fat and 830 calories
Cheese stuffed crust pizza, 2 medium slices38 grams fat and 890 calories
Pepperoni Stuffed Crust pizza, 2 medium slices38 grams fat and 876 calories
Meat Lover's Thin 'N Crispy pizza, 2 medium slices38 grams fat and 678 calories
Pork Topping Pan Pizza, 2 medium slices36 grams fat and 788 calories
Beef Pan Pizza, 2 medium slices36 grams fat and 798 calories
Super Supreme Pan Pizza, 2 medium slices36 grams fat and 802 calories
Italian Sausage Thin 'N Crispy, 2 medium slices36 grams fat and 650 calories
Supreme Pan Pizza, 2 medium slices34 grams fat and 770 calories
Chicken Supreme Stuffed Crust, 2 medium slices34 grams fat and 1064 calories
Veggie Lover's Stuffed Crust, 2 medium slices34 grams fat and 842 calories
Pepperoni Lover's Pan Pizza, 2 medium slices32 grams fat and 740 calories
Beef Thin 'N Crispy pizza, 2 medium slices30 grams fat and 610 calories
Pork Topping Thin' N Crispy pizza, 2 medium slices30 grams fat and 596 calories
Meat Lover's Hand Toss pizza, 2 medium slices30 grams fat and 752 calories
Cheese Pan Pizza, 2 medium slices30 grams fat and 722 calories
Chicken Taco Pan Pizza, 2 medium slices30 grams fat and 640 calories
Italian Sausage Hand Tossed Pizza, 2 medium slices28 grams fat and 726 calories
Pepperoni Lover's Hand Toss pizza, 2 medium slices28 grams fat and 744 calories
Pepperoni Pan pizza, 2 medium slices28 grams fat and 706 calories
Supreme Sandwich, 1 serving28 grams fat and 640 calories
Taco Pan Pizza Pan Pizza, 2 medium slices26 grams fat and 620 calories
Wendy's Best
Sour Cream & Chives Potato6 grams fat and 370 calories
Grilled Chicken Sandwich8 grams fat and 300 calories
Jr. Hamburger1 grams fat and 280 calories
Jr. Cheeseburger13 grams of fat and 320 calories
Spicy Chicken Sandwich without mayonnaisethe 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 Classic31 grams of fat and 580 calories
Great Biggie French Fries27 grams of fat and 570 calories
Taco Salad with ranch dressing29 grams of fat and 480 calories
Chili & Cheese Baked Potato24 grams of fat and 620 calories