Eating out is sometimes unavoidable, especially if you're traveling, you hate to cook or you're with a group of people going out. If a Wendy's fast food establishment becomes the restaurant of choice, there is no reason for you to ignore eating healthy just because you're eating out. By making smart decisions on what you order, you can still eat healthy, even if it's fast food.
Step 1
Choose grilled over fried chicken. Chicken sandwiches are a healthy option when ordering at Wendy's. However, it's important to choose a grilled chicken breast sandwich over a fried crispy chicken sandwich. For example, the fried Crispy Chicken Deluxe sandwich provides 460 calories and 25 g of fat, while the Ultimate Chicken Grill provides only 350 calories and 7 g of fat.
Step 2
Think smaller portions. Although you can increase the size of your fries and drink, avoid the temptation and stick with value size portions. The same goes with burgers. With single, double and triple options for burgers, including the triple Baconator with 1,330 calories and 86 g of fat, it's a healthier option to stick with single burgers, such as the Jr. Hamburger, with only 230 calories and 8 g of fat.
Step 3
Leave off high fat condiments and extras, such as cheese or mayonnaise. Cheese and mayonnaise raise the fat content and calories of Wendy's meals. For example, 1 tbsp. of mayonnaise can add 30 extra calories and 3 g of fat to your meal, while one slice of Wendy's American cheese can add 70 calories and 5 g of fat.
Step 4
Replace the fries with a healthier side. Wendy's is among the few restaurants that offers a wide variety of side options. Switch out your small fries, which provides 330 calories and 16 g of fat, for mandarin oranges (80 calorie and 0 g fat), a small chili (190 calories and 6 g of fat) or a side salad with Italian vinaigrette (160 calories and 11 g of fat).
Step 5
Drink water or diet soda with your meal. One major way to lower the calories in your meal is to cut out sugary sodas, and stick to water or diet soda. A medium cola at Wendy's provides an additional empty 200 calories, while a large provides 270 calories.
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