McDonald's
Lunch/Dinner
Honey Mustard Grilled Snack Wrap
Snack-Size Fruit & Walnut Salad
(470 calories, 17g Fat)
Together these "snacks" make a well-rounded meal: plenty of protein, heart-healthy unsaturated fat (walnuts), plus a good source of iron and calcium.
Breakfast
Fruit & Maple Oatmeal
(290 calories, 4.5g fat)
This new all-day menu item as two of the recommended three daily servings of whole grains and is a good source of calcium and iron (save 30 calories by skipping the brown sugar).
Burger King
Lunch/Dinner
Hamburger
Value-Size Unsalted French Fries
(480 calories, 21g Fat)
Follow BK's motto and "Have It Your Way." Order the basic burger without mayo and with extra lettuce and tomato to boost your veggie servings. Ask for the friend fries unsalted and save 100mg of sodium.
Breakfast
BK Breakfast Muffin Sandwich
(210 calories, 8g fat)
Swap out the sausage for ham and have them hold the Honey Butter sauce in order to slash calories in half - and cut the fat by 60%!
Chick-fil-a
Lunch/Dinner
Char-Grilled Chicken Garden Salad
Honey-Roasted Sunflower Kernels
Light Italian Dressing
Large Fruit Cup
(395 Calories, 14g fat)
Loaded up with cheese and creamy dressings, a salad can do more damage than a cheeseburger. But this one starts at only 180 calories. Feel free to sprinkle on the sunflower kernels for some healthy fats (but skip the butter croutons). Bonus: the fruit cup delivers all your fruit servings for the day.
Breakfast
Sunflower Multigrain Bagel
One Folded Egg
Small Fruit Cup
(380 Calories, 11g fat)
Paired with an egg, this bagel is a filling meal. And unlike other fast food joints, Chick-fil-a assembles the fruit on site.
Subway
Lunch/Dinner
6-inch Veggie Delite Sub on Italian Bread
Subway Apple Slices
Small Bag of Baked Lay's
(385 calories, 4.5g fat)
This is the lowest-fat sub on the menu if you hold the cheese. But even with the cheese, it has only about 7g - that's 75% less fat than their 6-inch Tuna of Spicy Italian subs.
Breakfast
Egg & Cheese Muffin Melt
Dannon Light & Fit Yogurt
(250 Calories, 6g fat)
You can order one made with only egg whites, but this melt has just 30 more calories - and you'll get added nutrients and feel fuller by keeping the yolk.
Starbucks
Lunch/Dinner
Roasted Vegetable Panini
(350 calories, 12g fat)
You'll get two while servings of veggies with this sandwich, which is stuffed with zucchini, eggplant, peppers, sun-dried tomatoes and baby spinach. It also packs 40% of your daily vitamin C.
Breakfast
Perfect Oatmeal with Nut Medley Topping
(240 Calories, 11.5 g fat)
This cup of plain, cooked oats - fortified with iron, B vitamins and calcium - can be ordered with one of three toppings (brown sugar, dried fruit or nuts). We like the nuts, which add satisfying healthy fat.
Dunkin' Donuts
Lunch/Dinner
Egg White Turkey Sausage Flatbread
(280 calories, 8g fat)
This sandwich is served all day and is a much healthier pick than deli standbys like tuna salad. It's a good source of iron and fiber, and the reduced-fat cheese provides a third of your daily calcium.
Breakfast
Egg & Cheese Wake -Up Wrap
(180 Calories, 11g fat)
There are 8g of filling protein but just 180 calories, so go ahead and get a nonfat latte for a calcium boost.
Wendy's
Large Chili
Side of Mandarin Oranges
(420 calories, 10g fat)
Made with ground beef and kidney beans, this classic tastes rich but only has 4g of saturated fat. A full cup and a half packs 9g of fiber and a quarter of your daily requirement of fatigue fighting iron.
KFC
Honey BBQ sandwich
Large Corn on the Cob
(460 calories, 4.5g fat)
Surprise! This sandwich has even less fat than the grilled chicken breast. So go ahead and also order one of the healthier sides. The large ear of corn offers 4g of feel-full fiber but if you get the green beans (20 calories, 0g fat) or even the mashed potatoes with gravy (120 calories, 3g fat) instead, your meal will still be less than 500 calories.
Taco Bell
Fresco Bean Burrito
(350 calories, 8g fat)
There's a whopping 12g fiber in this burrito - that's nearly half the amount you need all day! Plus, the vitamin C in the tomato salsa will help you absorb more iron from the beans.
TIP: When grabbing a beverage, choose a no- or low-calorie one, like water, diet soda, unsweetened tea or low-fat milk.
More Time? Check out these options at some not-as-fast restaurants.
Panera
Cup of Vegetable Soup
Pesto
Half of a Smoked Turkey Sandwich
(380 calories, 5g fat)
Pizza Hut
2 slices of medium Thin 'N Crispy Veggie Lovers Pizza
(360 calories, 12g fat)
Chipotle
Burrito Bowl
Cilantro-Lime Rice
Black Beans
Corn Salsa
Guacamole
(480 calories, 19g fat)
Fazoli's
Grilled Chicken Artichoke Salad
Lemon Basil Vinaigrette
(350 calories, 16g fat)
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