By Kim Logel

Fast food isn’t necessarily synonymous with junk food. True, most cuisine available at the drive-thru window leaves a lot to be desired nutritionally. Even the healthier options can tend to be highly processed, high in sodium and light on whole grains and vegetables. But, you know there are times you have to settle for the least worst, instead of holding out for the best. I understand – I have been there. So, here are some respectable choices from a few local fast-food emporia.


A 6-inch sub is a serving for one When getting a sub choose 9-grain wheat bread. Add fresh veggies, LIMIT bacon, cheese, dressings and sauces. Enjoy low-fat milk, water or unsweetened iced tea as a beverage. Pick apple slices or Dannon Light & Fit yogurt as a side.

Some healthy options include:

Turkey Breast Wrap: 222 calories, 24 grams of protein, 18 grams carbs (9 grams of fiber); 6 grams fat (1 gram saturated).

Oven Roasted Chicken Breast Sub (6 inches, no cheese): 330 calories, 24 grams protein, 47 grams carbs (4 grams fiber), 5 grams fat (1.5 saturated).

Oven Roasted Chicken Breast Salad: 342 calories, 19 grams protein, 9 grams carbs (4 grams fiber), 2.5 grams fat (0.5 grams saturated).

Fat free Italian Dressing: 57 calories, 7 grams carbs and 720 grams sodium!

Burger King

Start with a salad to fill you up with a high-fiber food

Order chicken instead of hamburger. Order off the kids menu – portion controlled. Order apple fries in place of French fries. Hold the mayo. Some healthy options include:

Garden Salad: 70 calories, 4 grams protein, 1 gram fat. Ken’s Fat free Ranch Dressing: 60 calories, 15 grams carbs and  720 grams sodium! Ken’s Light Italian: 120 calories, 5 grams carbs, 11 grams fat (2 grams saturated) and 440 grams sodium!

Tender Grill Garden Salad: 230 calories, 34 grams protein, 9 grams carbs (3 grams fiber), 8 grams fat (4 grams saturated).

Chicken Tenders (5-piece): 230 calories, 11 grams protein, 16 grams carbs, 13 grams fat (3 saturated).

Spicy Chick’n Crisp Sandwich (without mayo): 300 calories, 12 grams of protein, 51 grams of carbs (2 grams fiber), 12 grams fat (2 grams saturated).

BK Fresh Apple Fries: 25 calories, 0 protein, 6 grams carbs (1 gram fiber), 0 grams fat.

Whopper Jr. (without mayo): 260 calories, 28 grams protein, 48 grams carbs (3 grams fiber), 11 grams fat (3 grams saturated).

BK Kids Breakfast Muffin Sandwich: 240 calories, 9 grams protein, 23 grams carbs (1 gram fiber), 11 grams fat (4 saturated).

Whether you’re on a road trip or just short on time and healthy, homemade fare just is not in the cards for that day, be a wise consumer and make the best of the choices available.

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