Healthy Behaviors 4 Life is a resource center for kids,
teens
and parents by Children’s Hospital of Pittsburgh of UPMC.
You’re constantly are on the run. Soccer games, school dances, out with friends on a Saturday night – all are part of your daily life. These activities leave little time to eat healthy, and fast food quickly can become routine.
But you can still have fun while on the run and most fast-food restaurants serve low-calorie and low-fat foods. Check out these healthier options, and try to limit yourself to less than 400 calories per meal.
- Arby’s ®
- Boston Market ®
- Burger King ®
- Chik-fil-A ®
- Dairy Queen ®
- Domino’s Pizza ®
- KFC ®
- Long John Silvers ®
- McDonald’s ®
- Taco Bell ®
- Wendy’s ®
Arby's ®
Choose light or non-fat salad dressings. Calorie and fat content do not include salad dressing.
Food |
Fat (grams) |
Calories |
Junior roast beef |
9 |
125 |
Roast chicken club (no mayonnaise or bacon) |
10 |
276 |
Market-fresh roast turkey sandwich (no mayonnaise, bacon or ranch spread) |
10 |
279 |
Market-fresh Martha’s Vineyard salad* |
8 |
291 |
Boston Market ®
Choose light or non-fat salad dressings. Calorie and fat content do not include salad dressing.
Food |
Fat (grams) |
Calories |
Quarter white meat chicken without skin, no wing |
4 |
160 |
Quarter dark meat without skin |
10 |
190 |
Hand-carved turkey |
1 |
142 |
Hand-carved honey glazed ham |
8 |
142 |
Quarter white meat spicy Tuscan rotisserie chicken |
4.5 |
157 |
Chicken carver (lettuce and tomato only) |
~10 |
200 |
Turkey carver (lettuce and tomato only) |
~10 |
170 |
Hearty chicken noodle soup |
4.5 |
190 |
Tortilla soup with toppings |
8 |
185 |
Tortilla soup without toppings |
4.5 |
157 |
Asian rotisserie chicken salad (no noodles)* |
5 |
270 |
Seasonal fruit salad |
0 |
173 |
Barbecue baked beans |
9 |
330 |
Corn bread |
6 |
200 |
New potatoes |
2.5 |
131 |
Savory stuffing |
8 |
132 |
Homestyle mashed potatoes |
9 |
173 |
Poultry gravy |
.5 |
28 |
Rice pilaf |
5 |
180 |
Steamed vegetables |
0 |
102 |
Butternut squash |
6 |
193 |
Sautéed spinach |
5 |
172 |
Penne pasta |
9 |
151 |
Cranberry individuals |
0 |
70 |
Sweet corn |
4 |
146 |
Green beans |
4 |
85 |
Green bean casserole |
4.5 |
170 |
Hot cinnamon apples |
4.5 |
181 |
Burger King ®
Choose light or non-fat salad dressings. Calorie and fat content do not include salad dressing or garlic parmesan toast. Sandwich fat and calorie content do not include mayonnaise.
Food |
Fat (grams) |
Calories |
Hamburger |
13 |
310 |
Junior Whopper® sandwich |
13 |
310 |
Mott’s® strawberry-flavored applesauce |
0 |
113 |
Side garden salad* |
0 |
106 |
Chicken Whopper® sandwich |
7 |
251 |
Fire-grilled chicken Caesar salad* |
7 |
286 |
Fire-grilled chicken garden salad* |
7 |
349 |
Veggie burger |
7 |
205 |
Fire-grilled shrimp Caesar salad* |
10 |
291 |
Fire-grilled shrimp garden salad* |
10 |
349 |
Chik-fil-A ®
Choose light or non-fat salad dressings. Calorie and fat content do not include salad dressing.
Food |
Fat (grams) |
Calories |
Chargrilled chicken sandwich |
3.5 |
270 |
Chargrilled chicken club |
11 |
380 |
Chargrilled chicken cool wrap |
7 |
390 |
Spicy chicken cool wrap |
6 |
380 |
Chargrilled chicken garden salad* |
6 |
170 |
Southwest chargrilled salad* |
8 |
240 |
Side salad* |
3 |
60 |
Garlic and butter croutons (one packet) |
3 |
50 |
Fruit cup (medium) |
0 |
60 |
Carrot raisin salad (small)* |
6 |
170 |
Dairy Queen ®
Choose light or non-fat salad dressings. Calorie and fat content do not include salad dressing.
Food |
Fat (grams) |
Calories |
Vanilla soft serve (small) |
4.5 |
140 |
Chocolate soft serve (small) |
5 |
150 |
Star Kiss bar |
0 |
80 |
DQ® fudge bar (no sugar added) |
0 |
50 |
DQ® orange bar (no sugar added) |
0 |
60 |
Lemon DQ® Freezer (small) |
0 |
80 |
Grilled chicken salad* |
10 |
240 |
Side salad* |
2.5 |
60 |
Domino's Pizza ®
All nutrition information is for one slice of classic hand-tossed pizza, not deep dish or crunchy thin crust, which have more fat.
Food |
Fat (grams) |
Calories |
Cheese pizza (one slice)* |
5.5 |
186 |
Ham pizza (one slice)* |
6 |
198 |
Green pepper, onion and mushroom pizza (one slice)* |
5.5 |
191 |
Ham and pineapple pizza (one slice)* |
6 |
200 |
Veggie feast pizza (one slice)* |
8 |
218 |
Hawaiian feast pizza (one slice)* |
8 |
223 |
Breadstick (one piece) |
6.3 |
115 |
Cheesy bread (one piece) |
6.5 |
123 |
Cinna Stix® (one piece) |
6.1 |
123 |
KFC ®
Choose light or non-fat salad dressings. Calorie and fat content do not include salad dressing.
Food |
Fat (grams) |
Calories |
Roasted Caesar salad without croutons* |
9 |
220 |
Roasted BLT salad* |
7 |
210 |
Tender roast filet meal |
7 |
360 |
Honey barbecue Snacker™ |
3.5 |
220 |
Honey barbecue sandwich |
6 |
300 |
Original recipe chicken breast without skin or breading |
3 |
140 |
Quarter breast without skin or wing (rotisserie) |
6 |
199 |
Seasoned rice |
1 |
150 |
Green beans |
1.5 |
50 |
Mashed potatoes |
4 |
110 |
Mashed potatoes with gravy |
4.5 |
120 |
Baked beans |
1 |
230 |
Garden rice |
1 |
75 |
Food |
Fat (grams) |
Calories |
Baked cod |
4.5 |
120 |
Chicken plank |
8 |
140 |
Lobster-stuffed crab cake |
9 |
170 |
Cheese sticks (three sticks) |
8 |
140 |
Rice pilaf |
3.5 |
180 |
Corn cobette (no butter) |
3 |
90 |
McDonald's ®
Choose light or non-fat salad dressings. Calorie and fat content do not include salad dressing. Sandwich fat and calorie content do not include mayonnaise.
Food |
Fat (grams) |
Calories |
Hamburger (single) |
9 |
260 |
Bacon ranch salad with grilled chicken* |
9 |
250 |
Bacon ranch salad* |
7 |
130 |
Caesar salad with grilled chicken* |
6 |
210 |
California Cobb salad* |
9 |
150 |
California Cobb salad with grilled chicken* |
11 |
270 |
Side salad* |
0 |
15 |
Butter garlic croutons |
1 |
60 |
Fruit ’n yogurt parfait |
2 |
130 |
Apple dippers with low-fat caramel dip |
1 |
100 |
Vanilla reduced-fat ice cream cone |
3.5 |
150 |
Kiddie cone |
1 |
45 |
Oatmeal raisin cookie |
5 |
140 |
Food |
Fat (grams) |
Calories |
Crunchy taco |
7 |
150 |
Beef soft taco |
8 |
190 |
Ranchero chicken soft taco |
4 |
170 |
Grilled steak soft taco |
5 |
170 |
Beef Gordita Baja® |
9 |
250 |
Chicken Gordita Baja® |
6 |
230 |
Steak Gordita Baja® |
7 |
230 |
Bean burrito |
8 |
350 |
Chicken burrito supreme |
8 |
350 |
Steak burrito supreme |
9 |
350 |
Chicken fiesta burrito |
9 |
350 |
Tostada |
6 |
200 |
Beef Enchirito® |
9 |
270 |
Chicken Enchirito® |
5 |
250 |
Steak Enchirito® |
7 |
250 |
Spicy chicken taco |
7 |
180 |
Pintos ’n cheese |
7 |
180 |
Mexican rice |
10 |
210 |
Cinnamon twist |
5 |
160 |
Wendy's ®
Choose light or non-fat salad dressings. Calorie and fat content do not include salad dressing.
Food |
Fat (grams) |
Calories |
Mandarin chicken salad with crispy noodles and no roasted almonds or dressing |
4 |
230 |
Spring salad mix* |
11 |
180 |
Fresh fruit bowl |
0 |
130 |
Low-fat strawberry yogurt |
5 |
90 |
Junior Frosty™ |
4 |
160 |
Side salad* |
0 |
35 |
Caesar side salad* |
4.5 |
70 |
Homestyle garlic croutons |
3 |
70 |
Mandarin orange cup |
0 |
80 |
Fresh fruit cup |
0 |
80 |
Plain baked potato |
0 |
270 |
Baked potato with sour cream & chives |
6 |
340 |
Small chili |
6 |
220 |
Large chili |
9 |
330 |
Hot chili seasonings |
0 |
5 |
Saltine crackers (two) |
.5 |
25 |
Junior hamburger |
9 |
280 |
Ultimate chicken grill sandwich |
7 |
360 |
