Smart Road Food Choices
Chicken nuggets or a burger? Onion rings or fries? Top nutritionist Lisa Sasson tells us the smart fast-food choices to make when highway hunger strikes.
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!”