Wendy's is a fast-food chain that has locations all over the country. In addition to burgers and fries, they also offer a variety of salads and baked potatoes. While many of the menu selections are ones to stay away from, it is possible to create a healthy meal at Wendy's. HelpGuide.org recommends choosing single-patty burgers, salads and water to keep fat and calories low.
Calories
It is difficult to find a fast-food meal that is low in calories, but it is possible at Wendy's. Choose a Jr. Hamburger for only 230 calories over a Triple Baconator for 1,360 calories. A small order of fries contains 330 calories, while a large one weighs in at 540 calories. If you access the Wendy's website, you can use their interactive tool to create a meal that is 550 calories or less. Options include grilled chicken sandwiches or wraps, salads with fat-free dressing and diet sodas. You can even have burgers, nuggets and fries if you balance their calorie count with foods that contain less.
Fat
As with many fast-food restaurants, high-fat meals are the rule rather than the exception. Eating too much fat in your diet can result in weight gain and health conditions. Items on the Wendy's menu that are low in fat include a Jr. Cheeseburger with 11 g of fat, a baked potato with 4 g of fat, although this count is higher if you add butter or sour cream, and an Ultimate Chicken Grill, with 7 g of fat. Skipping sauces and condiments can also help you cut fat intake at Wendy's.
Protein
Protein in a meal helps you feel full until it is time to eat again, and many of Wendy's offerings contain a good dose of protein. However, it is important to balance that with low amounts of fat and calories. For example, a Jr. Bacon Cheeseburger gives you 17 g of protein, but also has 350 calories and 19 g of fat. A better choice is a Jr. Hamburger, which weighs in at 12 g of protein, but only 230 calories and 8 g of fat.
Sodium
High amounts of salt are par for the course when you are eating fast food. While it is not going to kill you to eat like this occasionally, doing so regularly can result in high blood pressure, according to HelpGuide.org. Choose a baked potato, which has only 50 g of sodium, over a medium order of fries, which has 350 mg. A 1/4-lb. single burger has 880 mg of sodium, while a Bacon Deluxe Triple has 2,030 mg.
Vitamins
Items on Wendy's menu that contain vegetables also contribute to your vitamin A and C totals for the day, which boosts immunity and fights infection. For example, a Garden Side Salad has 90 percent of your daily recommendations for vitamin A and 20 percent for vitamin C. An Apple Pecan Chicken Salad contributes 80 percent of your daily needs for both vitamin A and vitamin C. However, just because a meal is high in vitamins does not mean that you can cancel out high amounts of fat, calories and sodium.
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