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Weight Management Nuggets


When eating at Fast Food Restaurants remember these tips:


  • When eating breakfast on the go, avoid high fat choices like croissants and biscuits, sausage, and bacon.
  • Instead grab low-fat options like pancakes, low fat muffins, toast, bagels, fruits, and cereals.
  • Did you know choosing a McDonalds bagel instead of their biscuit will spare you 10 grams of fat!!!  


  • When going out to lunch with co-workers order lean meats like chicken, turkey, or fish sandwiches.
  • Ask for extra tomato and lettuce.  Instead of mayonnaise, add barbecue sauce and spices .
  • Be aware of breaded or fried meats, they are higher in fat--instead go for broiled, grilled and baked.
  • When ordering soups keep in mind that creamy soups have more calories and fat than broth based soups.  Choose vegetable, chicken, rice and noodle soups.
  • Did you know choosing Subway’s minestrone soup instead of their cream of broccoli soup will spare you 60 calories and 5 grams of fat!!!


  • Choosing healthy alternatives for dinner at fast food restaurants is easier than you think!
  • When choosing salads, pile on the leafy greens, fruits, and vegetables.
  • Top with turkey, tuna, grilled chicken, low fat cheese, croutons, and low fat or fat free dressing.
  • Avoid the salads with mayonnaise like potato, macaroni, and pasta due to the added fat.
  •  Ask for whole grains items like whole wheat bread to increase dietary fiber.
  •  Substitute a baked potato for fries and top with chili, salsa, or fat free ranch dressing instead of butter and sour cream to reduce fat grams.
  • Did you know substituting a plain baked potato for a medium order of fries at Wendy’s will spare you 17 grams of fat!!!

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