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Copyright © 2016 Nutra Active Pte Ltd

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Published by Derek Evans.

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contained herein and disclaim any and all warranties, expressed or implied, as to the accuracy or

reliability of said information. The publisher and the author make no representations or warranties with

respect to the accuracy or completeness of the contents of this work and specifically disclaim all

warranties. The advice and strategies contained herein may not be suitable for every situation. It is the

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I understand that sometimes fast food is the only choice you have. Follow these

tips and fast food can still work for you with this program. Each of the menu

items we list here fit into our nutrition guides.

FASTFOOD


KEEP TO ONE FAST FOOD

MEAL PER DAY.

Always refuse cheese. Cheese contains a high level of fat and adds

unnecessary calories to sandwiches and salads.

Go for grilled over fried. Fried foods have more calories, more fat, and often

more sodium. A salad containing fried chicken and regular dressing can equal the

number of calories in a hamburger and side of fries.

Choose water over soda. Sugary soda contains too many calories per serving.

Diet soda contains aspartame, which we recommend avoiding.

Wheat bread is best. On average, wheat bread will be the lowest calorie bread at

most restaurants.

Mustard instead of mayonnaise. Mustard is simply healthier. If you don't like the

taste of mustard, ask for low fat mayonnaise or ask the restaurant to go easy on

the mayonnaise.

Low fat dressing on the side. Regular dressing contains a surprising high amount

of calories.

Balsamic is generally low, though many chains offer other low calorie

options if you ask. If you pour on the dressing gradually, you'll use less and

the lettuce will stay crispier longer – a double bonus.


Any of the "7 Under 6" sandwiches. The lowest calorie

sub is the Veggie De-lite, 200 calories, 2.5 grams fat, 37

grams carbohydrate, 7 grams protein.

Best Low Carb Diet Choices: any of the "7 under 6"

salads, with either oil and vinegar dressing or the fat-

free Italian dressing.

Subway advertises 7 sandwiches with under 6 grams of

fat. Because they offer these low fats, nutrient dense

options, when you have a choice of fast food, stop at

Subway first. Even if choosing one of their less-lean

meat sandwiches, having them hold the mayo and oil

can reduce the calories and fat.


Original Baja Taco – The tacos at Baja Fresh are a decent

option. The chicken and shrimp tacos have just 200 and 210

calories respectively. The steak tacos have a higher percentage

of fat, but at 230 calories (70 from fat), you could do far worse.

Just say no to the complimentary chips (210 calories).

Baja Ensalada – The charbroiled chicken and the shrimp salads

are both low calories, though high in sodium (1210mg and

1110mg respectively). The pork carnitas won't bust your gut

either at 370 calories, though the sodium count is even higher.

Just opt for the fat free salsa verde dressing; the ranch dressing

and olive oil vinaigrette are high in calories and fat. It is

possible to get a salad for under 350 calories.

Order chicken, fajita vegetables, tomato salsa, and lettuce.

Two ounces of the vinaigrette will add 282 calories to the meal.

(In comparison, the chicken only has 219 calories.) Avoid

the tortilla, avoid the sour cream, guacamole and cheese.


The Whopper Jr. 290 calories, 150 of which come from

the buns. (It also has less calories than any of the

chicken sandwiches.) Take advantage of having it your

way by saying no to the mayonnaise and opting for

ketchup or mustard.

The Tender Grill Chicken Filet salad – Including Ken's

Light Fat Free Ranch Dressing, the salad has just 300

calories without the croutons. Just beware that the

dressing is high in sodium.


Caesar Side Salad (no dressing or croutons): This has 70

calories, 4 grams fat, 2 grams carbohydrate, 7 grams protein,

45% Vitamin A, 30% Vitamin C. Use the Fat Free French

dressing (80 calories, 19 grams carbohydrates, 0 fat) or one

of the reduced fat dressings.

The Mandarin Chicken Salad and the Spring Mix Salad:

Both have 170 and 180 calories, respectively. As far as

dressings, the Fat Free French has the fewest calories (80).

The Reduced Fat Creamy Ranch has 100 calories, but 8 grams

of fat. Low Fat Honey Mustard is the only other viable

option at 110 calories and 3 grams.

Grilled Chicken Sandwich: This has 300 calories, 8 grams fat,

36 grams carbohydrate, 24 grams protein.

Small Chili: 227 calories, 7 grams fat, 21 grams carbohydrate,

15 grams protein, 5 grams fiber.


Grilled Chicken Caesar Salad:

This has 100 calories, 2.5 grams fat, 3 grams

carbohydrate, 17 grams protein, 1 vegetable

exchange and 2 very lean meat exchanges. Choose

one of the fat free or reduced fat dressings.

Hamburger:

This has 260 calories, 9 grams of fat, 31 grams of

carbohydrate, 12 grams of protein.


Chicken Whopper Jr.: This has 344 calories, 14 grams fat, 31

grams carbohydrates, 23 grams protein. Without mayo: deduct

9 grams fat and 80 calories.

Whopper Jr. (order without mayo or cheese): 317 calories, 13

grams fat, 32 grams carbohydrate, 16 grams protein.

Chicken Caesar Salad (no croutons): This has 220 calories, 5

grams carbohydrate, 7 grams fat, 3 grams fiber, 35 grams

protein, no trans fat. With Italian Lite dressing, add 4 grams

carbohydrate, 5 grams fat, 50 calories. With Creamy Caesar

dressing, add 4 grams carbohydrate, 140 calories, 13 grams fat,

no trans fat.

Side Garden Salad: This has 25 calories, 5 grams carbohydrate,

2 grams fiber, 0 fat, 1 gram protein. Order Chicken Whopper or

Chicken Whopper Junior without mayo, then toss the bun and

add the chicken to the side salad.


To reduce fat and calories for any item, order it "Fresco

Style" to replace the cheese and dressings with fresh

fiesta salsa.

The Fresco Style Chicken Ranchero Taco and the

Regular Style Chicken Ranchero Taco have just 170

calories and four grams of fat, if you order correctly.

The key is to request only the following ingredients:

Chicken, fiesta salsa, lettuce and tortilla.


Two Slices Thin ‘N Crispy Pizza (12") with

Quartered Ham & Pineapple. This has

360 calories 12 g fat (5 g saturated fat).

1,110 mg sodium

Charbroiled BBQ Chicken Sandwich with

Side Salad with Low Fat Balsamic

Dressing: This has 445 calories. 8.5 g fat

(2.5 g saturated fat). 1,690 mg sodium).

Barbecue sauce and a mound of fresh

produce keep this meal in the safe zone.

Roast Chicken Club Sandwich

:470 calories

16 g fat (3 g saturated fat)

934 mg sodium (Always choose a roasted

or grilled chicken over "crispy" (read:

fried) to save on calories.)

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