Nutrition Facts of Fast Food

The United States Department of Agriculture proposes that a healthy diet should include calories from fats (about 20 to 35 percent of your total daily calories), carbohydrates (about 45 to 65 percent) and proteins (about 10 to 35 percent). This means that for a 2,000 calorie diet, you should consume no more than 78g of fat in a day--an almost unattainable goal for a diet high in fast food. Fortunately, nutrition labels reveal that there are a number of healthy options available, even in the fast food world.

Salads

• While salads might seem like a relatively healthy option, fast food salads aren't always a better choice. Salads that include fried meats or high fat dressing may prove to be higher in calories and fat than a burger or sandwich. For example, a McDonald's Premium Southwest Grilled Chicken sandwich contains 320 calories and 9g of fat. Substitute the crispy chicken and the calories and fat grams increase to 430 and 20, respectively. When you select your salad, avoid high fat items such as bacon, croutons, fried meats and high fat dressing. If you absolutely cannot eat low fat dressing, then use a half packet of the full fat dressing.

Burgers

• While salads may contain a surprising amount of calories, burgers are often lower in calories than you might suspect. Wendy's basic Jr. Hamburger (without cheese) contains 230 calories and 8g of fat. By contrast, Wendy's 1/2-lb. burger with cheese contains triple the amount of calories and four times the fat. Generally, burgers range from about 250 to 800 calories with 8 to 42 grams of fat. To reduce the fat, avoid double cheese, bacon and mayonnaise.

Chicken

• The USDA's Food Pyramid recommends that the majority of your protein come from lean meats such as skinless chicken. While chicken is generally considered a much healthier option than a burger, fast food chicken may not be. A Chick-fil-A basic chicken sandwich contains 430 calories and 17g of fat. On the other hand, Chick-fil-A's Chargrilled Chicken Sandwich has nearly half the calories (260) and only 3g of fat. McDonald's crispy chicken wrap has 70 calories and 7 fat grams more than the grilled chicken wrap. To maintain a health fat intake, opt for grilled chicken every time. If you must have crispy nuggets, buy the smallest amount.

Sides

• In recent years, many fast food restaurants have begun offering healthier alternatives for their sides, such as apples, raisins and fruit cups, which generally contain about half of the calories of french fries. A small McDonald's order of fries contains 230 calories and 11g of fat. Chick-fil-A's waffle fries contain 420 calories and 24g of fat. A small Wendy's fry order contains 330 calories and 16g of fat. In contrast, Wendy's Sour Cream and Chive Potato has 10 fewer calories and only 3.5g of fat. No matter how appealing alternatives are, millions of Americans love their french fries. If you're one of them, consider getting your fries from Sonic or McDonald's. Their fries have the fewest calories and grams of fat of any of the major fast food chains.

Burritos

• Fast food chains aren't limited to burgers and fries. Qdoba, a fast food restaurant that specializes in Mexican food, is one of a number of Mexican style fast food restaurants. Fast food burritos are infamous for their high calorie count. A queso burrito made with a flour tortilla that includes grilled chicken, rice, beans, guacamole, cheese, lettuce and sour cream packs 1,140 calories and 46g of fat. Eliminate the tortilla and the calories are reduced to 810, with 38g of fat. When it comes to quesadillas and burritos, generally it's a good idea to split a meal.

Healthy Eating

• According to Health.com's survey of food chains within the U.S., the healthiest fast food restaurants are Panera Bread, Jason's Deli, Au Bon Pain, Noodles and Company, Corner Bakery Café, Chipotle, Atlanta Bread, McDonald's, Einstein Bros. Bagels and Taco Del Mar. Still, when you frequent these restaurants, use discretion. Not everything on the menu is healthy. Opt for smaller portions and take time when you eat your food, to avoid overeating. You can reduce your caloric intake by hundreds of calories simply by slowing down. Be sure to drink plenty of water. If you must have soda, don't get refills.