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Food Court Survival: Healthy Fast Food Options

Food-Court Survival: Healthy Fast-Food Options

The air-conditioned mall is a great place to spend time on a hot Summer day, and even though you're staying cool, you'll still need to refuel from all that walking around and standing on your feet. Although there are choices galore at the food court, many of them are high in calories and fat, so here are some healthier options to munch on. They may not be the healthiest choices on the planet, but they're better than succumbing to a 1,000-calorie Double Quarter Pounder with fries.

Subway:
6-inch Veggie Delite: 230 calories, 0.5 g saturated fat
6-inch Turkey and Black Forest Ham With Spinach: 290 calories, 1 g saturated fat
6-inch Turkey Melt: 320 calories, 3 g saturated fat
6-inch Oven Roasted Chicken Breast: 320 calories, 1.5 g saturated fat
6-inch BLT With Avocado: 370 calories, 4.5 g saturated fat

McDonald's:
Grilled Chicken Classic Sandwich (no mayo): 300 calories, 1 g saturated fat
Chipotle BBQ Snack Wrap: 250 calories, 3.5 g saturated fat
Premium Southwest Salad With Grilled Chicken: 290 calories, 2.5 g saturated fat
Premium Caesar Salad With Grilled Chicken: 190 calories, 3 g saturated fat
Fruit 'N Yogurt Parfait: 150 calories, 1 g of saturated fat

Opt for no dressing or choose from these two:

Newman's Own Low-Fat Balsamic Vinaigrette: 30 calories, 0.5 g saturated fat
Newman's Own Low-Fat Family Recipe Italian Dressing: 50 calories, 0.5 g saturated fat

Keep reading for more healthier food-court choices.

Wendy's:
Berry Almond Chicken Salad, Half Size: 270 calories, 3 g saturated fat
Chicken BLT Cobb Salad: 290 calories, 6 g saturated fat
Grilled Chicken Go Wrap: 260 calories, 3.5 g saturated fat
Spicy Chicken Go Wrap: 330 calories, 5 g saturated fat
Sour Cream and Chive Potato: 320 calories, 2 g saturated fat
Chili: 180 calories, 2 g saturated fat

Taco Bell:
Bean Burrito: 370 calories, 4 g saturated fat
Chicken Burrito: 420 calories, 5 g saturated fat
Fresco Chicken Soft Taco: 150 calories, 1 g saturated fat
Black Beans and Rice: 200 calories, 0 g saturated fat
Chips and Corn Salsa: 280 calories, 1 g saturated fat

Dunkin' Donuts:
Egg White Veggie Flatbread: 280 calories, 4 g saturated fat
Egg and Cheese on English Muffin: 240 calories, 3.5 g saturated fat
Wake-Up Wrap With Ham: 180 calories, 3.5 g saturated fat
Oatmeal: 300 calories, 1 g saturated fat

Another great option is to pack your own healthy snacks or sandwiches. You'll know it's low in calories and fat, you'll save you money, and you won't have to wait in those long lines.

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Join The Conversation
ERB0616 ERB0616 2 years
Xaichai is right and the subway calories are the serving size in grams.
Xaichai Xaichai 2 years
First of all, is this article just rehashed from 5 years ago? It says it was published in 2008 and all the comments are from 4 years ago. I understand it's hard to have so much new content all the time but really? Also, I know for a fact that the calorie count is wrong. It says a bean burrito is 198 cal but if you go to the website, a bean burrito is 198 GRAMS and 370 CAL. In fact it seems like on a lot of these, the grams and calories have been confused.
emms emms 7 years
Dunkin Donuts has salads? (Scratches head)
ohlalaitsamd ohlalaitsamd 7 years
Is the grilled chicken ceasar salad calories with or without the dressing?
hmweis1 hmweis1 7 years
I think out of all those options Subway is the most filling. It's hard for me to go to Wendy's or Taco Bell and order something healthy, so I usually just try and stay away from those places.
lizzie_ttu lizzie_ttu 7 years
Don't forget Wendy's wonderful Chili! Only 330 calories for a large!
mtiger mtiger 7 years
I'm not shopping this weekend, either, so I'll be avoiding the food court as well.
hithatsmybike hithatsmybike 7 years
I had supersize fries + 4 packages of mcchicken sauce (ok I'm gross, I know).. the next day we had a big obesity lecture in biochem and I learned those fries were 1100 calories!! LOL WTF and with all the mayo I had.. god it's amazing I didn't die of a heart-attack right there.It's really good that fast food restaurants are offering more healthy options.
hithatsmybike hithatsmybike 7 years
I had supersize fries + 4 packages of mcchicken sauce (ok I'm gross, I know).. the next day we had a big obesity lecture in biochem and I learned those fries were 1100 calories!! LOL WTF and with all the mayo I had.. god it's amazing I didn't die of a heart-attack right there. It's really good that fast food restaurants are offering more healthy options.
Spectra Spectra 7 years
I refuse to go shopping this weekend, so I won't be hitting any food courts. I tend to stay away from fast food in general, but it's definitely good to know that there are some healthy alternatives for those of you that are choosing to brave the malls this weekend.
Diana172 Diana172 7 years
I love things like this! Sometimes it's impossible to cook every meal.
ilanac13 ilanac13 7 years
it's good to know that there are 'better' options out there for you if you have no alternatives than fast food -but for myself - i would rather wait until i get home or at least out of the mall to get something to eat since i just don't do fast food
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