FAST FOOD FACTS: McDonald’s

Here in the real world, people occasionally eat fast food. Since it’s inevitable, I wanted to know what my best choices were. I’ve learned a few things along the way:

• Who knew salads had that much salt? Half of it is in the dressing. You can drop 15 percentage points by cutting the dressing in half. I have high blood pressure, so need to watch the salt.
• Mochas aren’t on the list, because even nonfat ones with no whipped cream have too many calories. (… But I love mochas.)
• My kids were right. Chicken McNuggets are awesome!

The point is you can fast-food-it without trashing your diet.

If the sodium is under 5%, I have it listed as unimportant.

Lunch or Dinner for 300 calories or less at McDonald’s:

• Hamburger: 250 calories, 9 grams of fat, 22% of daily sodium
• Cheeseburger: 300 Calories, 12 grams of fat, 31% of daily sodium
• Honey Mustard Snack Wrap® (Grilled): 260 calories, 9 grams of fat, 33% of daily sodium
• Chipotle BBQ Snack Wrap® (Grilled): 260 Calories, 9 grams of fat, 34 % of daily sodium
• Chicken McNuggets® (4-piece): 190 calories, 12 grams of fat, 17% of daily sodium. BBQ Sauce, honey or sweet ’n’ sour sauce adds 50 calories. Hot Mustard Sauce adds 60 calories.
• Bacon Ranch Salad with Grilled Chicken and Low Fat Balsamic Vinaigrette: 300 calories, 11 grams of fat, 72% of daily sodium
• Caesar Salad with Grilled Chicken and Low Fat Italian Dressing: 280 calories, 8.5 grams of fat, 67% of daily sodium

Breakfast at McDonald’s for 300 calories of less:

• Egg McMuffin®: 300 calories, 12 grams of fat, 34% of daily sodium
• Sausage Burrito: 300 calories, 16 grams of fat, 35% of daily sodium
• Fruit 'n Yogurt Parfait: 160 calories, 2 grams of fat, sodium is unimportant

Snacks at McDonald’s for 110 calories or less:

• Apple Dippers with low fat caramel dip: 105 calories, ½ gram of fat, sodium is unimportant
• 1% Low Fat Milk Jug: 100 calories, 2.5 grams of fat, sodium is unimportant
• Minute Maid® Apple Juice Box: 100 calories, no fat, sodium is unimportant
• Medium Iced Coffee with Sugar Free Vanilla Syrup: 90 calories, 8 grams of fat, sodium is unimportant
• Large Nonfat Cappuccino (20 fl oz): 90 calories, no fat, sodium is unimportant
• Medium Nonfat Latte (16 fl oz): 110 calories, no fat, 6% of daily sodium
• Large Nonfat Cappuccino with Sugar Free Vanilla Syrup (20 fl oz): 80 calories, no fat, 6% of daily sodium
• Large Nonfat Latte with Sugar Free Vanilla Syrup (20 fl oz): 110 calories, no fat, 8% of daily sodium
• Large Iced Nonfat Latte (22 fl oz): 70 calories, no fat, sodium is unimportant
• Large Iced Nonfat Latte with Sugar Free Vanilla Syrup (22 fl oz): 60 calories, no fat, sodium is unimportant

If you want to know more, go to http://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdf