Here are some good fast-food picks, based on items that contain a modest amount of fat, sodium and cholesterol. Avoid high-fat salad dressings, sauces and additions, such as cheese, croutons and sour cream. Look for whole-wheat breads, rolls and wraps, and order water or reduced-fat (2%) milk to drink.
Order A Bacon Ranch Salad with Grilled Chicken (not Crispy Chicken). Ask for a packet of low-fat balsamic vinaigrette or Italian salad dressing and use only half of it to avoid excessive sodium, Palumbo suggests. Have Apple Dippers (no caramel) for dessert.
Key Nutrients Calcium, fiber and protein
Order The Original Whopper Jr. burger with no mayonnaise and a garden salad with no dressing; tuck the salad into the sandwich. Have Strawberry-Flavored Applesauce for dessert.
Key Nutrients Fiber, iron, protein and vitamin C
Order The Broccoli and Cheese Hot Stuffed Potato. Request a side of salsa to enjoy over the potato. Have the Mandarin Orange Cup for dessert.
Key Nutrients Fiber, protein and vitamin C
Order A Grilled Steak Soft Taco "Fresco Style," the new low-fat option that substitutes a healthful tomato salsa for fatty sauces and cheese. Sip a reduced-fat (2%) chocolate milk for dessert.
Key Nutrients Protein, calcium and vitamin C
Order The Tender Roast Sandwich without sauce. Remove the top piece of bread to eat it as an open-faced sandwich.
At Home, add a side of green bean salad.
Key Nutrients Protein, folate, fiber, iron and vitamin C