As you head out for your next adventure, chances are, you’re going to get hungry at some point. Luckily, take a look around any interstate exchange and you’ll soon realize that food is readily available and choices abound. The question is what to choose so as to not derail your diet? You may not even need to lose weight but you’ll still want to choose something healthy so as not to feel overly stuffed and uncomfortable for miles down the road! To help, here are the top twenty choices that will fuel you for miles but won’t put you into a food coma as soon as you get in the car.
You might think the Market Fresh® sandwiches are the best choice on the menu but at 640-800 calories a pop, there are better choices to be made. Opt instead for a Market Fresh® wrap and save 210 calories automatically. If you’re looking for a sandwich and side, order the original roast beef sandwich and a chopped side salad (combined they provide 430 calories, 17 grams of fat, and 28 grams of protein). And while they may look tempting, avoid the large curly fries or you’ll spend the next 100 miles trying to figure out how to burn off the extra 630 calories you just consumed.
Burger King
You probably realize that the Whopper® (at 670 calories and 40 grams of fat) is not health food but what about the other items on the menu? Well, even the veggie burger packs a caloric punch (410 calories) thanks to the cheese and mayo and the grilled chicken sandwich comes in at 470 calories (but at least you get more protein for this calorie wallop). It might be best to keep driving but if you simply must stop, why not opt for refreshing frozen lemonade? The large contains a reasonable 100 calories and is fat free.
Dunkin Donuts
While you’ll want to skip the donuts, cruellers, and the sausage, egg, and cheese on a biscuit (it comes with over 650 calories and an alarming 46 grams of fat), don’t worry as there are plenty of healthier options available at Dunkin Donuts. The Ham, Egg, and Cheese Wake-Up Wrap® contains fewer calories yet comes with 10 grams of protein, so you’ll get more than just the fat and sugar donuts provide. Vegetarians will enjoy the multigrain bagel which contains 7grams of fiber and only 6 grams of fat. As for drinks, save yourself some serious calories by skipping the Coolatta® drinks and instead ordering fresh brewed coffee with a splash of skim milk.
Kentucky Fried Chicken (KFC)
The colonel’s calling but what will you choose? For the most nutrients and protein for your calorie buck, choose a chicken breast without skin or breading. For additional calorie savings, swap out extra crispy breading for a grilled chicken breast and you’ll save a whopping 290 calories, 26 grams of fat, and 16 grams of carb. As for sides, choose from green beans, corn on the cob, or mashed potatoes (hold the gravy). Each of these sides comes in at under 100 calories. Skip the biscuit and you’ll save an additional 180 calories and 8 grams of fat.
In-N-Out Burger
The menu at In-N-Out Burger is simple (burgers, fries, and drinks anyone?) so to save the most calories and fat, go easy on the cheese, hold the mayo, and instead top your single patty burger with ketchup, mustard, and any vegetable you can find. Save 150 calories and go low carb by ordering Protein® Style; you’ll get a burger wrapped in a lettuce leaf rather than a bun.
McDonald's
McDonald’s can be a great choice for breakfast, depending of course on what you choose. If you’re looking for some protein, choose Canadian bacon or ham and skip high fat meats like bacon and sausage. If heading to the golden arches for lunch or dinner, the salads with grilled chicken are a great choice. Keep in mind that salads with crispy chicken contain at least twice as many calories as the salads with grilled chicken! If opting for a sandwich, choose grilled chicken over beef and hold the cheese. By choosing a Premium Grilled Chicken Classic over the classic Big Mac®, you’ll save 200 calories and 20 grams of fat while adding 3 grams of satiating protein.
Panera
If you find yourself at one of these bakery cafes, you’re sure to be pleased by the many healthy items on the menu. One word of warning, those sandwiches, scones, muffins, and cookies as big as your head pack quite a calorie-punch! Opt for the You Pick Two® serving of low-fat, broth-based soups (such as Garden Vegetable with Pesto, Chicken Noodle, or Vegetarian Black Bean) along with a Café sandwich or salad. Remember to get the dressing on the side or ask them to hold the sauce on the sandwich. If your sandwich comes on high-cal Focaccia, don’t be afraid to ask for whole grain bread instead (you’ll save some major calories).
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That Stromboli stuffed with sausage, pepperoni, and two cheese sounds like it will hit the spot but do you really want that gut bomb sitting in your stomach as you cross from state to state? Instead, choose a healthier option such as a side salad along with a slice of thin crust pizza topped with vegetables and tomato sauce. When looking to save calories, your best bet is to avoid pan and stuffed pizzas and opt for thin or hand-tossed crusts. Choose toppings of veggies over high fat meats and tomato sauce base over cheese and olive oil bases.
Starbucks
You already know that the extra large, mocha latte with extra syrup and whipped cream is not the best choice on the menu but did you know that there are some surprisingly healthy choices that will give you the jolt you’re looking for without the sugar rush? A plain, brewed coffee with a splash of skim milk offers less than 30 calories and the skinny lattes are another good choice (coffee beverages with skim milk contain calcium, potassium, and antioxidants). In general, when ordering at this coffee shop, choose nonfat or skinny drinks and hold the whip and the syrups.
Subway
Travelers often stop at sub shops thinking they’ll do their waistline a favor by choosing a sandwich over burger and fries. But depending on what you choose, that seemingly innocent sub can do just as much damage to your diet. When stopping at a sub shop, skip the dressings and sauces and any deli meats that end in “I”. Pepperoni, salami, bologna (ok, it doesn’t end in “I” but it’s close enough) pack a calorie punch because of their high fat content. For the more protein without the fat, choose lean ham, turkey, or roast beef and fill the bun to the brim with veggies. And it goes without saying; choose whole grain bread whenever it’s available.
Taco Bell
If you’re heading for the border, there are some choices that will break your calorie budget while others will nicely fuel you along on your road trip. Choices to avoid include anything labeled XXL unless you want that as your shirt size. The XXL Grilled Stuft Burritos® pack twice as many calories and fat than the original burritos which are still large enough to satisfy. A safe bet is to choose from the Fresco or the soft taco menu. To save even more calories and add in fiber and nutrients, ask the cook to hold the sour cream and cheese and instead add extra lettuce and salsa.
Tim Horton's
It goes without saying that Tim Bit’s® (i.e. donut holes) and apple fritters, which give you a sugar rush then leave you hungry 20 miles down the road, are to be avoided on your next road trip. But don’t worry because there are healthy items like yogurt with berries, egg & cheese breakfast wraps, low-fat homestyle soups, and lean sandwiches on the menu. The oatmeal is the best bet for staying power and if you plan ahead, bring along some dried cranberries to top off your healthy choice. As far as dried fruit goes, cranberries are the best choice because they naturally contain the flavonoid, proanthocyanidin (PAC) with a structure unique to cranberries that offer protective properties not found in other commonly consumed fruits and vegetables.
Wendy's
If you’re looking for something that’s high in fiber and protein (both of which will keep you feeling fuller, longer) look no further than Wendy’s chili. A small offers just 210 calories, 6 grams of fat and fiber, and 17 grams of fiber. Skip the fries altogether because even with Sea Salt, they still contain quite a bit of sodium (and even more than some of their competitors). Another item to avoid? The 3/4lb Triple burger. It contains 1060 calories and 67 grams of fat! Instead of this heart attack on a plate, opt instead for a grilled chicken sandwich, baked potato, and a small Frosty® for dessert.
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