Healthy Fast Food Meal Choices! Under 500 calories – McDonalds, Subway, & more! - Mind Over Munch
Healthy Fast Food Meal Choices! Under 500 calories – McDonalds, Subway, & more! - Mind Over Munch
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Today I share a healthy meal choice at different fast food restaurants, including McDonalds, Burger King, Panda Express, Chick Fil A, Subway, Starbucks and more!
NEW Bento eBook: http://bit.ly/1nDyR6h
30 Day Email Kickstart Course: http://bit.ly/2ivSM5t
Meal Prep eBook: http://bit.ly/2jEztdi
NUTRITION FACTS:
McDonalds: http://bit.ly/2egOlJw
Burger King: http://bit.ly/1xVlZXJ
Wendys: http://bit.ly/2oTTm0b (click each item to find nutrition)
In N Out: http://bit.ly/2ov48rY (2015)
Taco Bell: http://bit.ly/1NDS0Al
Chick Fil A: http://bit.ly/2oTONmT (see each individual item for nutrition)
Subway: http://bit.ly/2dMFONN
Panda Express: http://bit.ly/2oZlHo5 (2017)
Starbucks: http://sbux.co/2oqyugj
Dunkin Donuts: http://bit.ly/2pVZIvx
OTHER EDUCATIONAL VIDEOS you might like:
► Healthy Meal Choices at Chipotle: http://bit.ly/2psgUMp
► $50 Whole Foods Meal Prep: http://bit.ly/2lkOp0B
► Healthy Choices at Panera Bread: http://bit.ly/2lJNYOf
► Healthy Cereal Choices: http://bit.ly/2lDXyBZ
► Sugar \u0026 Sweeteners 101: http://bit.ly/2lsJrNo
► Is Dark Chocolate Healthy?: http://bit.ly/2kJAWR0
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Content
4.72 -> *sigh* I’m running late!
6.64 -> I know I need to eat, but there’s no time!
20.12 -> Do you have anything…healthy?
23.36 -> *laughter*
32.18 -> Hey Munchies! I’m Alyssia if you’re new, welcome to the channel!
34.96 -> After my recent 3 healthy Chipotle bowls video, where I went into the nutrition facts pretty deeply,
39.84 -> I had LOADS of requests for other restaurants,
42.4 -> so I decided to compile that into one GRAND video where I share a healthy meal choice
47.08 -> at EACH of these 10 FAST FOOD restaurants,
49.78 -> that ARE NOT salads, even though there may be a side salad to bulk.
54.24 -> Meal qualifications:
55.58 -> I tried to keep choices between 300 and 500 calories, which can mean some of these are more of a snack than a meal,
61.36 -> but sometimes we just need to get something small at these restaurants to stay on track.
65.14 -> We don’t have to be left out of the experience, but we don’t have to over-indulge, either.
69.5 -> I also looked for choices that are around 20 grams of fat, at least 15 grams of protein, and under 1000 milligrams of sodium—
76.48 -> not to say that you MUST stick to those macronutrient frames at a snack or meal,
80.58 -> but I had to have some kind of guidelines and structure here,
82.86 -> and that’s a pretty common caloric meal goal.
85 -> 1000 milligrams of sodium is actually quite a bit for one meal,
88.56 -> but sodium is just one of those fairly unavoidable things when eating out that we need to be aware of,
93.26 -> and I discuss that more in my Chipotle video.
95.96 -> Before we begin, a quick disclaimer for the haters:
109.48 -> Let’s get to it!
110.52 -> McDonalds:
111.98 -> Instead of a regular Egg Mcmuffin, grab an Egg White Delight Mcmuffin
115.2 -> to save on fat and calories while keeping protein high.
118.5 -> That English muffin is still made with refined flour, but there aren’t any whole-grain options
122.82 -> so that’s a sacrifice we’ll have to make.
124.82 -> Remember, ONE meal with LESS fuel won’t make you fat,
127.92 -> just like ONE healthy meal won’t make you skinny,
130.04 -> so don’t beat yourself up too much if you can’t find the perfect meal,
133.1 -> just be honest with yourself about your overall diet.
135.26 -> I’ve also added apple slices and a mandarin orange for some extra volume and healthy fuel-filled carbohydrates.
141.2 -> Total meal: 310 calories, 17 grams of protein, 41 grams of carbs, 8 grams of fat, 750 milligrams of sodium.
150.1 -> Burger King:
150.96 -> It may be surprising, but a regular cheeseburger could be worse.
154.46 -> It’s moderate in sodium, and actually has LESS calories, fat, and carbs
158.24 -> than the grilled chicken sandwich, which to many would seem like the healthier choice.
162.18 -> I’m adding a side salad for volume and some nutritious fuel,
165.36 -> and keeping the fat-free ranch dressing on the side so I can be in control of how much is used.
169.64 -> Remember, salad dressings can do a LOT more damage than people realize.
173.66 -> Total meal: 370 calories, 17 grams of protein, 41 grams of carbs, 16 grams of fat, 1195 milligrams of sodium.
182.3 -> But remember, you likely won’t need that entire dressing packet, which is a sodium bomb.
187.06 -> Wendy’s:
187.86 -> Wendy’s offers some pretty fancy salads,
189.74 -> but most of them are specifically damaging when you account for the dressing.
193.22 -> Luckily, they offer items other than classic sandwiches, too, like wraps!
197.06 -> This grilled chicken wrap has moderate stats, although it IS on the small side.
200.96 -> I’m adding apple slices on the side for volume and nutrition,
204.12 -> although notice how little fiber the apples actually add because the serving size is so small.
208.48 -> Total meal: 305 calories, 20 grams of protein, 33 grams of carbs, 11 grams of fat, 620 milligrams of sodium.
216.54 -> In-N-Out:
217.32 -> The west coast chain’s “not-so-secret” menu offers a great option to lighten the load—
221.5 -> a protein style burger, which replaces the bun with a lettuce wrap!
224.92 -> The only problem: In-N-Out doesn’t offer sides other than fries,
228.7 -> which are obviously high in fat. Instead, I opted to get a regular hamburger.
233.22 -> Now, as-is, this would be 19 grams of fat, but if you replace the special spread
237.6 -> with mustard and ketchup on a burger, you cut 9 grams of fat! Nutso!
242.32 -> Total meal: 310 calories, 16 grams of protein, 41 grams of carbs, 10 grams of fat, 730 milligrams of sodium.
250.92 -> Taco Bell:
252.06 -> I LOVE Taco Bell, but one of the hardest things to deal with nutritionally
255.56 -> is that most of my favorite items are SUPER high in sodium!
258.92 -> I ended up going with a Gordita Supreme with Chicken.
261.32 -> It’s moderate in sodium and fat, and offers protein.
264.36 -> Yes, it’s made with refined grains, but that’s pretty unavoidable.
267.34 -> The power bowls were something I considered, but that sodium content was just too high.
271.94 -> Instead, I added a side of black beans to my dish for added volume, flavor and nutrition,
276.36 -> plus look at the nice fiber boost!
278.6 -> Total meal: 340 calories, 20 grams of protein, 41 grams of carbs, 10.5 grams of fat, 740 milligrams of sodium.
286.2 -> If you’re finding this information useful,
288.44 -> don’t forget to subscribe and hit the bell so you’re notified each week of new videos.
292.68 -> Chick-Fil-A:
293.8 -> Chick-Fil-A is the place to go to eat more chikin!
296.36 -> Who knows why the C is missing from the chicken?
298.28 -> Admittedly, many of the menu items use FRIED chicken,
301.46 -> which is a tough sell when it comes to providing fuel.
304.06 -> For that reason, I went with the grilled chicken nuggets, which are made of leaner breast,
307.22 -> and they’re obviously grilled instead of fried.
309.48 -> It’s NOT a sandwich, meaning I get to skip the refined grains
312.04 -> and capitalize on more protein for less calories.
314.8 -> I went with the zesty buffalo dipping sauce, because as is the case with the dressings,
318.86 -> dipping sauces can be pretty detrimental to the overall meal macronutrients, too.
322.82 -> I also added a fruit cup, and a side salad with the light Italian dressing—
326.84 -> this was the ONLY dressing I could justify because most just have TOO much added sugar!
331.94 -> I wanted to add the superfood side salad because it sounded SO healthy
335.46 -> with the kale and broccolini,
336.8 -> but it had 18 grams of sugar and that’s mostly added from the dressing. Bummer!
342.16 -> Total meal: 340 calories, 30 grams of protein, 24 grams of carbs, 14 grams of fat, 1730 milligrams of sodium.
350.96 -> Wowza!
352.1 -> But remember, the dressing AND dipping sauce are the sodium bombs
355.78 -> and they are on the side, so you don’t NEED to eat the entire packs.
359.4 -> If you consume HALF of each, you’d be at less than 1000 milligrams for the meal.
363.4 -> Subway:
364.34 -> Subway lets you know which sandwiches are from their “FRESH FIT” selection
367.64 -> to make healthy choices easier,
369.58 -> which is nice because it can be JUST as easy to make a nutritionally damaging choice here, too.
374.48 -> I went with the 6” rotisserie style chicken on wheat bread,
377.5 -> which is moderate in calories, sodium, and fat, and high in protein.
381.04 -> That also includes the basic toppings of lettuce, tomato, onions, green bell peppers, and cucumbers,
386.02 -> which is great for a bit of actual fuel.
388.3 -> Keep in mind, NONE of the bread loaves at subway (even the 9-grain wheat) are ACTUALLY whole grain.
394.56 -> All of them include refined grains, and that’s probably why they taste so good…
398.46 -> I also passed on the chips and added apple slices.
401.74 -> Total meal: 385 calories, 29 grams of protein, 54 grams of carbs, 6 grams of fat, 660 milligrams of sodium.
410.36 -> Panda Express:
411.9 -> I haven’t eaten much Panda Express in my day, but upon researching
415.52 -> I found calories and sodium can add up pretty quickly at this chain.
419.2 -> The string bean chicken breast was a moderate choice, but I figured it might not be enough food on it’s own,
424.06 -> so I added a side of HALF brown rice, and HALF mixed veggies, offering some extra fuel and volume.
429.84 -> Total meal: 440 calories, 20 grams of protein, 64 grams of carbs, 11.5 grams of fat, 870 milligrams of sodium.
438.34 -> Starbucks:
439.4 -> The “gourmet” feel can fool you into thinking their choices are healthier, but beware!
443.96 -> Some of those sandwiches are just the same as other fast food joints.
447.1 -> The reduced fat turkey bacon and egg white breakfast sandwich was a decent choice,
450.76 -> even though it contains refined grain bread and isn’t a particularly large serving.
454.86 -> I added some whole-grain oatmeal to supplement,
457.36 -> and I like that Starbucks provides plain oatmeal with toppings on the side so you’re in control.
461.96 -> I also got a grande caffé Americano—it IS Starbucks after all—
466.2 -> but this drink requires no added sweeteners or sugars.
468.92 -> Total meal: 405 calories, 22 grams of protein, 59 grams of carbs, 8.5 grams of fat, 700 milligrams of sodium.
477.8 -> Dunkin Donuts:
479.08 -> Doughnuts may be refined and packed with sugar,
481.5 -> but many are surprised to find the doughnuts at Dunkin Donuts aren’t nearly as bad
485.28 -> as some of those breakfast sandwiches!
487.08 -> The egg white veggie flatbread is a decent choice, at least.
490.28 -> The “multigrain flatbread” contains MULTIPLE GRAINS,
493.06 -> which does not mean multiple WHOLE GRAINS, rather it means multiple TYPES of grains,
497.88 -> many of which are refined—SO sneaky!
501.3 -> I also added a medium coffee with a splash of milk rather than sugar.
504.96 -> Total meal: 340 calories, 19 grams of protein, 34 grams of carbs, 14 grams of fat, 580 milligrams of sodium.
513.28 -> And there you have it! 10 healthier snack and meal choices for these 10 fast food restaurants.
518.44 -> If you have a healthier go-to choice at any of these, feel free to share it in the comments,
522.58 -> and remember to get creative and make your OWN meal choices.
525.14 -> These are just here as a starting point to get you to start thinking
527.52 -> about choosing more FUEL when possible.
530.04 -> I obviously did not include Chipotle since there’s already a whole video on that,
533.48 -> so be sure to check that out now if you want more info like this!
536.7 -> If you found this video helpful please share it,
538.82 -> I appreciate you subscribing, commenting and liking.
541.68 -> I will see you next week, and remember, especially when it comes to fast food,
546.14 -> it’s all a matter of Mind Over Munch!
Source: https://www.youtube.com/watch?v=6FQnXFi7l3Q