Faster, Better, Stronger by Eric Heiden, MD, Max Testa, MD, and DeAnne Musolf
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Healthy Fast Food and Casual Dining Options

Courtesy of Marlia M. Braun, PhD, RD
                 Sports and Health Nutritionist
                 UC Davis Sports Medicine Program

(Next free tip sheet: Max's Jump-start Weight Loss Diet.

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BEST CHOICES FOR EATING OUT

For the On the Go Athlete!

 

 

Fast Food                                Calories             Fat(gm)             Carbs (gm)

 

McDonalds

            BBQ Chicken Sandwich                    340                                8                                48

Chicken Fajita Roll-up                       190                                7                                21

            Chicken McGrill (w/o mayo)               280                              16                                34

            Whole Wheat Grilled Chicken          320                                7                                39

            Hamburger                                         280                              10                                36

            McVeggie Burger w/ cheese             405                              12                                47

            Grilled Chicken California Cobb       265                              11                                  9

            Grilled Chicken Bacon Rnch Salad   250                              10                                  9

            Fruit’n Yogurt Parfait w/ granola    155                                2                                30

 

Taco Bell

            Bean Burrito                                       370                              10                                55

            Fiesta Burrito Chicken                       370                              13                                48

            Regular Taco                                      170                              10                                13

            Soft Taco Chicken                              190                                6                                19

Soft Taco Supreme Chicken              230                              10                                21

Gordita Nacho Cheese Ckn, Stk       290                              10                                30

Pintos and cheese                               180                                7                                20

Tostada                                               250                              10                                29

 

Togo’s

                Farmer’s Market (9oz)                                    120                                3                                18

            Oriental Salad (21.3oz)                                    390                                7                                53

            Black Bean soup                                 200                                7                                27

            Chicken Noodle                                 150                                3.5                             20

            New England Clam Chowder          105                                6                                  6

            Albacore Tuna Sandwich (reg.)         455                              10                                69

            Turkey and Cheese (reg.)                    600                              18                                71

 

Carl’s Jr.

            Charboiled Chicken S’wich               365                                4                                47

            Hamburger                                         280                                9                                38

            Potato, plain                                       280                                0                                63


 

For finer dining . . .     Calories             Fat(gm)            Carbs (gm)

 

Applebee’s (Low fat menu)

            Asian Chicken Salad                         715                              9                                121

            Blackened Chicken Salad                  425                              8.5                              39

            Chicken Fajita Quesadilla                 520                              11                                63

                Chicken Rancho Rollup                     590                              12                                80

            Chicken Roma Rollup                                    640                              10                                83

            Chicken Pasta                                                530                              11                                78

            Garlic/Lemon Chicken Pasta                        530                              11                                78

Veggie Quesadilla                              595                              12                                86

            Whitefish w/ mango salsa                435                              10                                54

           

Chili’s

            Chicken Grill Pita                               545                                9                                77

Chicken Platter                                  565                                9                                83

            Chicken Sandwich                             525                                8                                70

            Citrus Fire Chicken & Shrimp           660                              12                                73

            Hawaiian Steak                                  685                              13                                88       

            Ginger Citrus Glazed Salmon                       710                              22                                70

            Chicken Caesar Pita (no fries)             520                              19                                33

 

Olive Garden

                Capellini Pomodora (13oz)                 350                              11                                52

            Chicken Giardino (15.5oz)                  350                                7                                40

            Linguine ala Marinara (10.6oz)          280                                6                                48

            Shrimp Primavera (19oz)                    490                              15                                65

 

Denny’s

            Chicken Noodle soup (8oz)                60                                  2                                  8

            Vegetable Beef (8oz)                            80                                  1                                11

            Grilled Chicken S’wich (w/o dressing) 495                              14                                56

Turkey Breast on Multigrain             290                                4                                41

Fried Shrimp Dinner                          230                              10                                18

Grilled Chicken Dinner                     205                                5                                15

Pot Roast Dinner w/ gravy               290                              11                                  5

Roast Turkey & Stuffing w/ gravy   505                              10                                62

Grilled Chicken Breast Salad             230                              11                                10

Garden Deluxe Salad w/ckn                        230                              11                                10

Side Garden Salad, no dressing        115                                4                                16

 

           

 

 

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