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Smart Road Food Choices

Dunkin’ Donuts

Glazed Doughnut

230 calories
10g fat
4.5g saturated fat
4g protein

vs

Cinnamon Raisin Bagel with 2oz Cream Cheese

520 calories
20g fat
13.5g saturated fat
4g protein

The Verdict

“Even though the bagel has more fat and calories, it’s still the better choice—at least it’s in the realm of real breakfast food, as opposed to an empty-calorie treat. But I’d skim off all but a thin coating of cream cheese, and only eat half the bagel.”

McDonald’s

Hamburger

250 calories
9g fat
3.5g saturated fatt
14g protein

vs

Chicken McNuggets

280 calories
17g fat
3g saturated fat
12g protein

The Verdict

“I’d pick the hamburger because it has a little less fat and is probably more filling. Add one of the salads or the apple slices from the menu board to make it a healthier meal.”

Subway

Six-Inch Turkey Sandwich

280 calories
4.5g fat
1.5g saturated fat
18g protein

vs

Six-Inch Tuna Sandwich

530 calories
31g fat
7g saturated fat
22g protein

The Verdict

“Turkey is the better option, and I’d order the four-inch size if that’ll satisfy the kids. Get whole-wheat bread, choose mustard instead of a fatty dressing, pile on as many fresh vegetables as your children will allow—and skip the pickles and olives, which only add sodium.“

Taco Bell

Cheese Quesadilla

470 calories
26g fat
12g saturated fat
19g protein

vs

Bean Burrito

350 calories
9g fat
3.5g saturated fat
13g protein

The Verdict

“The burrito is the way to go—beans are full of fiber and nutrients—especially compared with the quesadilla, a fat and calorie bomb. I’d specify the Fresco Bean Burrito—it has tomatoes and onions but no cheese or red sauce, shaving off fat and calories.”

Burger King

Onion Rings

140 calories
7g fat
1.5g saturated fat
2g protein

vs

French Fries

230 calories
13g fat
3g saturated fat
2g protein

The Verdict

“Both are full of junk—look at the ingredients lists!—but if you have no preference, get the onion rings. They’ll save you 90 calories. Then you can have a Dunkin’ doughnut for dessert!”
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