Don't blow your diet in a restaurant or at a drive-through. Print this out and try these dishes at some of these most popular food chains.
The choice: Steak and Portobellos (steak topped with Portobello mushroom gravy).
Nutrition information: 330 calories, 10g fat, 8g fiber
One of Applebee's new Weight Watchers menu items, this dish is loaded with flavor. Get your vegetables with a heaping portion of antioxidant packed broccoli and a small side of potatoes.
The choice: Grilled Chicken Breast Fillet Sandwich
Nutrition information: 414 calories, 17g fat, 3g saturated fat, 913mg sodium
Thick and juicy, this sandwich makes a great lighter alternative to a greasy burger or Philly cheese steak.
The choice: Tendergrill Chicken Garden Salad
Nutrition information: 240 calories, 9g fat, 3.5g saturated fat, 720mg sodium (add Light Italian dressing for another 120 calories, 11g fat, 1.5 g saturated fat, 440mg sodium)
This light and tasty salad is full of different textures: Juicy and hot chicken, crisp lettuce and crunchy carrots.
The choice: Southwest Salad with Grilled Chicken
Nutrition information: 320 calories, 9g fat, 3g saturated fat, 70mg cholesterol, 970mg sodium, 7g fiber, 30g protein
The newest in McDonald's line of premium salads, it's protein and fiber packed with black beans and fire roasted corn, but make sure to specify grilled chicken instead of the fried crispy chicken, which adds 80 calories and 7 grams of fat.
The choice: The turkey Fresh Fit Meal: 6 inch turkey sub, apple slices, and 12 ounces of 1 percent milk.
Nutrition information: 524 calories, 8g fat, 4g saturated fat, 1,240mg sodium.
Not only does this save you 390 calories over the regular combo meal with chips and soda, but it also gives you more nutrition for your calories; like nearly 70 percent of your daily calcium needs. Cut a little sodium and add fiber by ordering it on a whole wheat bun. The new Fresh Fit Meals also include an option for kids, with a choice of apple juice or 1 percent low fat milk, plus a side of either raisins or apples.
The choice: Chunky Chicken Salad Frescata
Nutrition information: 460 calories, 16g fat, 2.5g saturated fat, 1,280mg sodium
This delicious bakery-style artisanal bread, plus the creamy, tangy chicken salad makes this sandwich a real treat. It tastes much richer than its 460 calories, but it's a sodium splurge, so you may want to go light on salt the remainder of the day.
