Healthy Choices on the Dollar Menu
eating4balance
Posts: 743 Member
Found this website today and I thought it would be helpful for those who are trying to save money, time and eat healthy!
http://www.medicinenet.com/script/main/art.asp?articlekey=56797
Healthy Fast Food: 15 Best Bets on the Value Menu
What can you get for a buck or two that won't do in your diet?
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column
Got a buck? That's all you need to buy something on the dollar menu at fast-food chains across the U.S. If you have $3, you have enough to buy a couple of food items AND a diet soda or iced tea.
On the occasion when I pull into a fast-food drive-thru, I've got to admit that the value menu tends to draw my eye (I blame this on the six financially challenged years I spent putting myself through college). The trick is to know which items on the fast-food value menu won't cost you your health while they're saving you money.
Some fast-food value menus have a few items with some actual nutritional value, while others may just have one best bet. What do I mean when I say "nutritional value?" I'm looking for something with some protein and fiber, and perhaps some key nutrients like iron, B-12, calcium, or vitamin C. Then there's the flip side. I'm also looking to see if the item has too much of the stuff we don't want at all (like trans fat) and the stuff we don't want too much of if we can help it (calories, saturated fat, sodium, and cholesterol.)
As a quick-and-dirty of way of assessing nutritional value, I've calculated grams of protein per dollar for the "best bets" listed below. But keep in mind that if a dish includes cheese, it also has nutrients like calcium in addition to protein, and if it has meat (like beef or chicken) it's contributing nutrients like iron and B-12 along with protein.
Are we asking the impossible to find healthy choices on fast-food dollar menus? It does seem to take at least $3 to buy the most healthy fast-food items -- like grilled or barbecued chicken sandwiches on whole-grain buns, roasted turkey sandwiches, grilled chicken salads, and veggie burgers. But for those times when you're hungry, in a hurry, and your wallet is almost empty, consider the following choices.
BURGER KING
* Whopper Jr. without mayo ($1). Grams of protein per dollar: 16. Nutritional information: 290 calories, 16 g protein, 31 g carbohydrate (2 g fiber), 12 g fat (4.5 g saturated, 0.5 g trans), 35 mg cholesterol, 500 mg sodium. Calories from fat: 37%. (Vitamin and mineral data not available.)
JACK IN THE BOX
* Grilled Chicken Pita Snack ($1.99). Grams of protein per dollar: 8.5. Nutritional information: 310 calories, 17 g protein, 31 g carbohydrate (3 g fiber), 13 g fat (3 g saturated, 0 g trans), 50 mg cholesterol, 640 mg sodium. Calories from fat: 38%. Vitamin and mineral data not available.)
* Regular hamburger (79 cents). Grams of protein per dollar: 17.5. Nutritional information: 280 calories, 14 g protein, 30 g carbohydrate (1 g fiber), 12 g fat (4.5 g saturated fat, 0.5 g trans), 30 mg cholesterol, 580 mg sodium. Calories from fat: 39%.
* 2 regular beef tacos (99 cents). Grams of protein per dollar: 10. Nutritional information 320 calories, 10 g protein, 30 g carbohydrate (4 g fiber), 16 g fat (6 g saturated fat, 2 g trans), 30 mg cholesterol, 540 mg sodium. Calories from fat: 45%.
KFC
* Honey BBQ Snacker ($1.22). Grams of protein per dollar: 11.5. Nutritional information: 210 calories, 14 g protein, 32 g carbohydrate (2 g fiber), 3 g fat (0.5 g saturated fat, 0 g trans), 40 mg cholesterol, 530 mg sodium. Calories from fat: 13%. Provides 4% of the Daily Value for calcium, 10% Daily Value for iron.
McDONALD'S
* McChicken sandwich without mayo dressing ($1). Grams of protein per dollar: 14. Nutritional information: 310 calories, 14 g protein, 39 g carbohydrate (2 g fiber), 11 g fat (2 g saturated fat, 0 g trans), 30 mg cholesterol, 740 mg sodium. Calories from fat: 32%. 10% Daily Value for calcium, 15% Daily Value for iron.
* Fruit 'n Yogurt Parfait ($1). Grams of protein per dollar: 4. Nutritional information: 160 calories, 4 g protein, 31 g carbohydrate (1 g fiber), 2 g fat (1 g saturated fat, 0 g trans), 5 mg cholesterol, 85 mg sodium. Calories from fat: 11%. 15% of the Daily Value for vitamin C, 15% for calcium.
* Honey Mustard Grilled Chicken Snack Wrap ($1.49). Grams of protein per dollar: 12. Nutritional information: 260 calories, 18 g protein, 27 g carbohydrate (1 g fiber), 9 g fat (3.5 g saturated fat, 0 g trans), 45 mg cholesterol, 800 mg sodium. Calories from fat: 31%. 10% Daily Value for calcium, 10% for iron.
* Chipotle Grilled Chicken Snack Wrap ($1.49). Grams of protein per dollar: 12. Nutritional information: 260 calories, 18 g protein, 28 g carbohydrate (1 g fiber), 9 g fat (3.5 g saturated fat, 0 g trans), 45 mg cholesterol, 830 mg sodium. Calories from fat: 31%. 10% Daily Value for calcium, 10% for iron.
* Cheeseburger ($1.07). Grams of protein per dollar: 15. Nutritional information: 300 calories, 15 g protein, 33 g carbohydrate (2 g fiber), 12 g fat (6 g saturated fat, 0 g trans), 40 mg cholesterol, 750 mg sodium. Calories from fat: 36%. 20% Daily Value for calcium, 15% for iron.
TACO BELL
* Bean burrito (99 cents). Grams of protein per dollar: 13. Nutritional information: 350 calories, 13 g protein, 54 g carbohydrate (8 g fiber), 9 g fat (3.5 g saturated, 0.5 g trans fat), 5 mg cholesterol, 1190 mg sodium. Calories from fat: 23%. 10% Daily Value for vitamin A, 8% for vitamin C, 20% for calcium, 25% for iron.
* Pintos and cheese (99 cents). Grams of protein per dollar: 9. Nutritional information: 160 calories, 9 g protein, 19 g carbohydrate (7 g fiber), 6 g fat (3 g saturated fat, 0.5 g trans fat), 15 mg cholesterol, 670 mg sodium. Calories from fat: 34%. 10% Daily Value for vitamin A, 6% for vitamin C, 15% for calcium, 8% for iron.
* Soft taco (89 cents). Grams of protein per dollar: 10. Nutritional information: 200 calories, 10 g protein, 21 g carbohydrate (3 g fiber) 9 g fat (4 g saturated fat, 0 g trans fat), 25 mg cholesterol, 630 mg sodium. Calories from fat: 40.5%. 4% of the Daily Value for vitamin A, 10% for calcium and iron.
WENDY'S
* Small chili ($1). Grams of protein per dollar: 14. Nutritional information: 190 calories, 14 g protein, 19 g carbohydrate (5 g fiber), 6 g fat (2.5 g saturated fat, 0 g trans), 40 mg cholesterol, 830 mg sodium. Calories from fat: 28%. 4% Daily Value for vitamins A and C, 6% for calcium, 10% for iron.
* Sour cream and chive potato ($1). Grams of protein per dollar: 8. Nutritional information: 320 calories, 8 g protein, 63 g carbohydrate (7 g fiber), 4 g fat (2 g saturated fat, 0 g trans), 10 mg cholesterol, 50 mg sodium. Calories from fat: 11%. 4% Daily Value for vitamin A, 60% for vitamin C, 8% for calcium, 15% for iron.
Published September 2008.
http://www.medicinenet.com/script/main/art.asp?articlekey=56797
Healthy Fast Food: 15 Best Bets on the Value Menu
What can you get for a buck or two that won't do in your diet?
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column
Got a buck? That's all you need to buy something on the dollar menu at fast-food chains across the U.S. If you have $3, you have enough to buy a couple of food items AND a diet soda or iced tea.
On the occasion when I pull into a fast-food drive-thru, I've got to admit that the value menu tends to draw my eye (I blame this on the six financially challenged years I spent putting myself through college). The trick is to know which items on the fast-food value menu won't cost you your health while they're saving you money.
Some fast-food value menus have a few items with some actual nutritional value, while others may just have one best bet. What do I mean when I say "nutritional value?" I'm looking for something with some protein and fiber, and perhaps some key nutrients like iron, B-12, calcium, or vitamin C. Then there's the flip side. I'm also looking to see if the item has too much of the stuff we don't want at all (like trans fat) and the stuff we don't want too much of if we can help it (calories, saturated fat, sodium, and cholesterol.)
As a quick-and-dirty of way of assessing nutritional value, I've calculated grams of protein per dollar for the "best bets" listed below. But keep in mind that if a dish includes cheese, it also has nutrients like calcium in addition to protein, and if it has meat (like beef or chicken) it's contributing nutrients like iron and B-12 along with protein.
Are we asking the impossible to find healthy choices on fast-food dollar menus? It does seem to take at least $3 to buy the most healthy fast-food items -- like grilled or barbecued chicken sandwiches on whole-grain buns, roasted turkey sandwiches, grilled chicken salads, and veggie burgers. But for those times when you're hungry, in a hurry, and your wallet is almost empty, consider the following choices.
BURGER KING
* Whopper Jr. without mayo ($1). Grams of protein per dollar: 16. Nutritional information: 290 calories, 16 g protein, 31 g carbohydrate (2 g fiber), 12 g fat (4.5 g saturated, 0.5 g trans), 35 mg cholesterol, 500 mg sodium. Calories from fat: 37%. (Vitamin and mineral data not available.)
JACK IN THE BOX
* Grilled Chicken Pita Snack ($1.99). Grams of protein per dollar: 8.5. Nutritional information: 310 calories, 17 g protein, 31 g carbohydrate (3 g fiber), 13 g fat (3 g saturated, 0 g trans), 50 mg cholesterol, 640 mg sodium. Calories from fat: 38%. Vitamin and mineral data not available.)
* Regular hamburger (79 cents). Grams of protein per dollar: 17.5. Nutritional information: 280 calories, 14 g protein, 30 g carbohydrate (1 g fiber), 12 g fat (4.5 g saturated fat, 0.5 g trans), 30 mg cholesterol, 580 mg sodium. Calories from fat: 39%.
* 2 regular beef tacos (99 cents). Grams of protein per dollar: 10. Nutritional information 320 calories, 10 g protein, 30 g carbohydrate (4 g fiber), 16 g fat (6 g saturated fat, 2 g trans), 30 mg cholesterol, 540 mg sodium. Calories from fat: 45%.
KFC
* Honey BBQ Snacker ($1.22). Grams of protein per dollar: 11.5. Nutritional information: 210 calories, 14 g protein, 32 g carbohydrate (2 g fiber), 3 g fat (0.5 g saturated fat, 0 g trans), 40 mg cholesterol, 530 mg sodium. Calories from fat: 13%. Provides 4% of the Daily Value for calcium, 10% Daily Value for iron.
McDONALD'S
* McChicken sandwich without mayo dressing ($1). Grams of protein per dollar: 14. Nutritional information: 310 calories, 14 g protein, 39 g carbohydrate (2 g fiber), 11 g fat (2 g saturated fat, 0 g trans), 30 mg cholesterol, 740 mg sodium. Calories from fat: 32%. 10% Daily Value for calcium, 15% Daily Value for iron.
* Fruit 'n Yogurt Parfait ($1). Grams of protein per dollar: 4. Nutritional information: 160 calories, 4 g protein, 31 g carbohydrate (1 g fiber), 2 g fat (1 g saturated fat, 0 g trans), 5 mg cholesterol, 85 mg sodium. Calories from fat: 11%. 15% of the Daily Value for vitamin C, 15% for calcium.
* Honey Mustard Grilled Chicken Snack Wrap ($1.49). Grams of protein per dollar: 12. Nutritional information: 260 calories, 18 g protein, 27 g carbohydrate (1 g fiber), 9 g fat (3.5 g saturated fat, 0 g trans), 45 mg cholesterol, 800 mg sodium. Calories from fat: 31%. 10% Daily Value for calcium, 10% for iron.
* Chipotle Grilled Chicken Snack Wrap ($1.49). Grams of protein per dollar: 12. Nutritional information: 260 calories, 18 g protein, 28 g carbohydrate (1 g fiber), 9 g fat (3.5 g saturated fat, 0 g trans), 45 mg cholesterol, 830 mg sodium. Calories from fat: 31%. 10% Daily Value for calcium, 10% for iron.
* Cheeseburger ($1.07). Grams of protein per dollar: 15. Nutritional information: 300 calories, 15 g protein, 33 g carbohydrate (2 g fiber), 12 g fat (6 g saturated fat, 0 g trans), 40 mg cholesterol, 750 mg sodium. Calories from fat: 36%. 20% Daily Value for calcium, 15% for iron.
TACO BELL
* Bean burrito (99 cents). Grams of protein per dollar: 13. Nutritional information: 350 calories, 13 g protein, 54 g carbohydrate (8 g fiber), 9 g fat (3.5 g saturated, 0.5 g trans fat), 5 mg cholesterol, 1190 mg sodium. Calories from fat: 23%. 10% Daily Value for vitamin A, 8% for vitamin C, 20% for calcium, 25% for iron.
* Pintos and cheese (99 cents). Grams of protein per dollar: 9. Nutritional information: 160 calories, 9 g protein, 19 g carbohydrate (7 g fiber), 6 g fat (3 g saturated fat, 0.5 g trans fat), 15 mg cholesterol, 670 mg sodium. Calories from fat: 34%. 10% Daily Value for vitamin A, 6% for vitamin C, 15% for calcium, 8% for iron.
* Soft taco (89 cents). Grams of protein per dollar: 10. Nutritional information: 200 calories, 10 g protein, 21 g carbohydrate (3 g fiber) 9 g fat (4 g saturated fat, 0 g trans fat), 25 mg cholesterol, 630 mg sodium. Calories from fat: 40.5%. 4% of the Daily Value for vitamin A, 10% for calcium and iron.
WENDY'S
* Small chili ($1). Grams of protein per dollar: 14. Nutritional information: 190 calories, 14 g protein, 19 g carbohydrate (5 g fiber), 6 g fat (2.5 g saturated fat, 0 g trans), 40 mg cholesterol, 830 mg sodium. Calories from fat: 28%. 4% Daily Value for vitamins A and C, 6% for calcium, 10% for iron.
* Sour cream and chive potato ($1). Grams of protein per dollar: 8. Nutritional information: 320 calories, 8 g protein, 63 g carbohydrate (7 g fiber), 4 g fat (2 g saturated fat, 0 g trans), 10 mg cholesterol, 50 mg sodium. Calories from fat: 11%. 4% Daily Value for vitamin A, 60% for vitamin C, 8% for calcium, 15% for iron.
Published September 2008.
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Replies
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Bump!
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Taco bell has the Fresco menu on which the tacos are 150 calories each. $.99-$1.50 each.0
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Anything 'Fast Food" I would think would not be good for you! If it has 150 calories I bet you the Sodium is through the roof!Along with everything else.0
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Anything 'Fast Food" I would think would not be good for you! If it has 150 calories I bet you the Sodium is through the roof!Along with everything else.
I completely 100% agree! NOTHING fast food is GOOD for you, NOTHING!0 -
Plus for the equivalent of $3 over here in the UK I can make myself a much tastier, much better meal by just avoiding the fast food altogether!0
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bump0
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I'm always surprised at the number of people who bash fast food. A LOT of the people on MFP used to eat mass quantities of fast food nearly every day and sometimes multiple times a day. If someone wants fast food then they should have that option and to be armed with a gameplan that WONT set you back a week of hard work in the process is a viable long term solution for some people's weight problems.
I am certainly one of those people. I used to eat MASS quantities of fast food and I still do eat fast food once or twice a week, which is a lot by any means, but I have also learned how to have my cake and eat it too. I've lost 37lbs in 3 months and I can still have the food items that I genuinely enjoy eating. With time I am sure that I will cut back even farther but to be perfectly honest... whatever works for you is what you should be doing.0 -
oh i agree, but for days like today when we went straight to the mall after church, or on car trips it's good to know of the few slightly less bad for you options. i'm going to be driving by myself and my 3 little kids in 2 weeks on a 10 hour trip so i need to know what options there are since i cant make myself food for the entire day......or can i......? lol.Plus for the equivalent of $3 over here in the UK I can make myself a much tastier, much better meal by just avoiding the fast food altogether!0 -
I'm always surprised at the number of people who bash fast food. A LOT of the people on MFP used to eat mass quantities of fast food nearly every day and sometimes multiple times a day. If someone wants fast food then they should have that option and to be armed with a gameplan that WONT set you back a week of hard work in the process is a viable long term solution for some people's weight problems.
I am certainly one of those people. I used to eat MASS quantities of fast food and I still do eat fast food once or twice a week, which is a lot by any means, but I have also learned how to have my cake and eat it too. I've lost 37lbs in 3 months and I can still have the food items that I genuinely enjoy eating. With time I am sure that I will cut back even farther but to be perfectly honest... whatever works for you is what you should be doing.
Agree with this! I am one of those people who needs to have the foods I enjoy every now and then, or I will lose interest and end up completely off the waggon. I have managed to keep up counting my calories for 9 weeks now and have lost weight every week. Am learning portion control and MODERATION is the key. After all, I'm not keen to munch on carrot sticks and lettuce the rest of my life! 0 -
I'm always surprised at the number of people who bash fast food. A LOT of the people on MFP used to eat mass quantities of fast food nearly every day and sometimes multiple times a day. If someone wants fast food then they should have that option and to be armed with a gameplan that WONT set you back a week of hard work in the process is a viable long term solution for some people's weight problems.
I am certainly one of those people. I used to eat MASS quantities of fast food and I still do eat fast food once or twice a week, which is a lot by any means, but I have also learned how to have my cake and eat it too. I've lost 37lbs in 3 months and I can still have the food items that I genuinely enjoy eating. With time I am sure that I will cut back even farther but to be perfectly honest... whatever works for you is what you should be doing.
Agree with this! I am one of those people who needs to have the foods I enjoy every now and then, or I will lose interest and end up completely off the waggon. I have managed to keep up counting my calories for 9 weeks now and have lost weight every week. Am learning portion control and MODERATION is the key. After all, I'm not keen to munch on carrot sticks and lettuce the rest of my life!
I think there's a difference between food you enjoy and fast food though. I absolutely agree that everything in moderation is a good way to go and I am the first to admit that I allow myself the odd piece of cheesecake or chocolate bar here and there. I think the issue I have with fast food though is that, at least here in the UK (I used to live in America and I'm aware it is a little bit different over there), it is not very cheap, not very tasty and extremely bad for you. It isn't just the calories- that stuff clogs your arteries up. I'm lucky that I genuinely don't like fast food but I just think that if (as I do sometimes) you fancy a cheeseburger, you'd be so much better off buying the ingredients in the supermarket and making it yourself - and, if you don't have time, there are a lot of other options out there that are better (and tastier) than fast food. I don't always have time to cook (although I do try to make time whenever I can) but I know that I could get a tasty salad or jacket potato for £3.00 or so if I know where to look.0 -
I agree that if you want fast food youshould have it. It is better to know what would work to keep you in range and what won't. We travel alot and sometimes thi is our only option other than a subway tuna sandwich. thank you for posting the list.0
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*bump*0
This discussion has been closed.
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