Smart Fast Food Choices

CHOOSE THIS MORE OFTEN…

Whole-grain low-fat muffin

Whole-grain bagel, spread lightly with all-fruit jelly or fat-free cream cheese

Plain or vegetable omelet or poached egg with whole-wheat toast

Coffee with low-fat or fat-free milk

Lean chicken or turkey

Whole-grain bread with mustard

Green salad with light dressing or fruit salad

Low-fat or fat-free milk or water

Child-sized items or plain hamburgers with ketchup and mustard

Grilled chicken, fish, or veggie sandwiches

Steamed dumplings and spring rolls

Stir-fried veggies

Steamed rice, noodles in clear soup

Lite soy sauce, no MSG

Whole-grain crust, veggie toppings, and light amount of cheese

Items that are baked, grilled, or steamed

Tomato sauces and broth-based soups

Iced tea, low-fat or fat-free milk, or non-sugared juice

THAN THIS…

Doughnut or Danish

White bagel piled high with cream cheese or peanut butter

Fried egg sandwich with bacon or other meat

Latte or mocha with whole milk

Beef, salami, tuna or egg salad made with mayo

White bread or croissant with mayonnaise

Potato salad, macaroni salad, or Caesar salad

Sweetened fruit or soft drink

Jumbo double-patty burgers with bacon and cheese

Fried chicken or fish sandwiches with mayo or sauce

Deep-fried egg rolls

Tempura-fried veggies

CHOOSE THIS MORE OFTEN…

Whole-grain low-fat muffin

Whole-grain bagel, spread lightly with all-fruit jelly or fat-free cream cheese

Plain or vegetable omelet or poached egg with whole-wheat toast

Coffee with low-fat or fat-free milk

Lean chicken or turkey

Whole-grain bread with mustard

Green salad with light dressing or fruit salad

Low-fat or fat-free milk or water

Child-sized items or plain hamburgers with ketchup and mustard

Grilled chicken, fish, or veggie sandwiches

Steamed dumplings and spring rolls

Stir-fried veggies

Steamed rice, noodles in clear soup

Lite soy sauce, no MSG

Whole-grain crust, veggie toppings, and light amount of cheese

Items that are baked, grilled, or steamed

Tomato sauces and broth-based soups

Iced tea, low-fat or fat-free milk, or non-sugared juice

THAN THIS…

Doughnut or Danish

White bagel piled high with cream cheese or peanut butter

Fried egg sandwich with bacon or other meat

Latte or mocha with whole milk

Beef, salami, tuna or egg salad made with mayo

White bread or croissant with mayonnaise

Potato salad, macaroni salad, or Caesar salad

Sweetened fruit or soft drink

Jumbo double-patty burgers with bacon and cheese

Fried chicken or fish sandwiches with mayo or sauce

Deep-fried egg rolls

Tempura-fried veggies

CHOOSE THIS MORE OFTEN…

Whole-grain low-fat muffin

Whole-grain bagel, spread lightly with all-fruit jelly or fat-free cream cheese

Plain or vegetable omelet or poached egg with whole-wheat toast

Coffee with low-fat or fat-free milk

Lean chicken or turkey

Whole-grain bread with mustard

Green salad with light dressing or fruit salad

Low-fat or fat-free milk or water

Child-sized items or plain hamburgers with ketchup and mustard

Grilled chicken, fish, or veggie sandwiches

Steamed dumplings and spring rolls

Stir-fried veggies

Steamed rice, noodles in clear soup

Lite soy sauce, no MSG

Whole-grain crust, veggie toppings, and light amount of cheese

Items that are baked, grilled, or steamed

Tomato sauces and broth-based soups

Iced tea, low-fat or fat-free milk, or non-sugared juice

THAN THIS…

Doughnut or Danish

White bagel piled high with cream cheese or peanut butter

Fried egg sandwich with bacon or other meat

Latte or mocha with whole milk

Beef, salami, tuna or egg salad made with mayo

White bread or croissant with mayonnaise

Potato salad, macaroni salad, or Caesar salad

Sweetened fruit or soft drink

Jumbo double-patty burgers with bacon and cheese

Fried chicken or fish sandwiches with mayo or sauce

Deep-fried egg rolls

Tempura-fried veggies

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