Food on the Run: Chick-fil-A
By: Tanya Jolliffe,
SparkPeople Blogger
2/23/2009 6:00 AM
: 116 comments
Today we add another installment to our ongoing series, Food on the Run.
Based on reader's suggestions, this week we take a look at Chick-fil-A. Our goal remains to highlight healthier menu items that are around 250 calories or less and less than 10 grams of fat per serving.
There are several new things to this week's entry that I think many of you will appreciate.
Chick-fil-A includes diabetic exchange information, so I have provided that information as well. This can be helpful for those using this system to monitor intake. It also serves as an educational tool for others related to the food groups that food selections come from. Also new to our feature this week is a "cautions to consider" section to provide some additional educational insights.
Chick-fil-A
Sandwiches
Chargrilled Chicken Sandwich
Calories - 260
Fat - 3 grams
Sodium - 1300 mg
Carbohydrates - 33 grams
Fiber - 7 grams
Protein - 27 grams
Diabetic Exchanges - 2 carbohydrates, 3 very lean meats
Salads
Chargrilled and Fruit Salad
Calories - 210
Fat - 6 grams
Sodium - 860 mg
Carbohydrates - 20 grams
Fiber - 4 grams
Protein - 22 grams
Diabetic Exchanges – 1 vegetable, 1 fruit, 3 very lean meats, 1 fat
Chargrilled Chicken Garden Salad
Calories - 170
Fat - 6 grams
Sodium - 860 mg
Carbohydrates - 10 grams
Fiber - 4 grams
Protein - 22 grams
Diabetic Exchanges – 2 vegetables, 3 very lean meats, 1 fat
Southwest Chargrilled Salad
Calories - 240
Fat - 9 grams
Sodium - 750 mg
Carbohydrates - 17 grams
Fiber - 5 grams
Protein - 25 grams
Diabetic Exchanges – 4 vegetables, 3 very lean meats, 1 fat
Side Items
Fruit Cup
Calories - 100
Fat - 0 grams
Sodium - 0 mg
Carbohydrates - 26 grams
Fiber - 3 grams
Protein - 1 gram
Diabetic Exchanges – 1 fruit
Hearty Breast of Chicken Soup
Calories - 240
Fat - 7 grams
Sodium - 1670 mg
Carbohydrates - 30 grams
Fiber - 2 grams
Protein - 15 grams
Diabetic Exchanges – 1 carbohydrate, 1 vegetable, 1 very lean meat
Side Salad
Calories - 70
Fat - 0 grams
Sodium - 110 mg
Carbohydrates - 5 grams
Fiber - 2 grams
Protein - 5 grams
Diabetic Exchanges – 1 vegetable, ½ fat
Dressing
Fat Free Honey Mustard Dressing
Calories - 60
Fat - 0 grams
Sodium - 210 mg
Carbohydrates - 14 grams
Fiber - 1 gram
Protein - 0 grams
Light Italian Dressing
Calories - 15
Fat - .5 grams
Sodium - 580 mg
Fiber - 0 grams
Protein - 0 grams
Cautions to Consider
I am going to add this new section to reviews when there are additional thoughts to share. In this case there are several. The first is that wraps are a new thing popping up in many restaurants. They can be an option to consider or they can be a trap for larger portion sizes, hidden fat and more calories than you would expect. In the case of wraps at Chick-fil-A, they are not bad but do exceed our 250 calories/less than 10 grams of fat review goals. These wraps tend to be around 400 calories, 2-16 grams of fat and over 1200 mg of sodium. So if you have a lunch nutrient budget that permits a splurge, these could be an option for you but be sure to make an informed decision.
The second caution I will offer is related to things that seem like they would be a healthy choice on first glance but require a second look to be certain. At first glance you would suspect that a Carrot & Raisin Salad would be a good side item to select. They are fruits and vegetables after all. However, in this case, the added fat makes it less than ideal because of its 200 plus calories and 12 grams of fat. Coleslaw is another side item that can be tricky depending on how it is made. Coleslaw at Chick-fil-A is definitely not a vegetable choice to make due to its whopping 600 calories and 51 grams of fat.
Chick-fil-A can be a place to stop now and again and offers some healthier options. However, sodium is high and can really take a bite out of your daily sodium allotment, so planning may be necessary to help minimize your daily overall intake.
As we have seen in our ongoing series, sodium at fast food places is our biggest obstacle. How do you adjust your daily food intake when you plan to or have eaten a fast food meal?
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NEXT ENTRY > Small Changes Can Lead to Better Health
Comments
—Graffiti - 7/8/2010 10:08:41 PM
I'm disappointed at some of the other options, especially the cole slaw. However, although I love cole slaw, I generally tend to avoid it at ANY chain or restauraunt, because there are so many healthier dressing choices that still make great cole slaw. For example, if anyone has seen the vidalia onion dressing, I think it makes a wonderful slaw and it's very low-calorie compared to other options. - 4/23/2009 12:22:58 PM
For me, I can eat just about anywhere now. I have learned how and what to choose and eat and stay within my limits, keeping it healthy. It is a matter of learning. People laugh at me know because I can spout off caloric/nutritional information about food because I have been tracking for a year now. Though I will have to say, that when I started my weight loss journey, I only ate at home (except for Applebee's occassionally because of the weight watchers menu). It was easier to keep track until I learned how to do it myself.
Good Luck everyone! - 3/9/2009 9:40:31 AM
As far as the MSG, that isn't good but I think pretty much everywhere uses it and it is in most packaged foods. Many people actually cook with it,
Ac`cent is MSG just in case anyone didn't know. Monosodium glutamate also known as sodium glutamate so check your nutritional information, although many processed foods do not list it or simply add it as spices. Because the fda has not required them that they have to yet. - 3/1/2009 2:32:18 PM
I know Chick-fil-a's salads are really good portions, for example - enough that perhaps just one serving of the dressing (at 60 calories) isn't enough, and the dressing packet comes with several servings in it. Tricky! - 2/26/2009 8:08:47 AM
Anyway, their food: the chicken comes in fresh and it's real, not pre-cooked frozen chicken parts. That's why its a little pricier. The char-grilled chicken is marinated so it tastes better. The salads usually have more veggies than other chains. Get the sandwich but only eat half the bun and cut calories. That way you can have a diet lemonade (fresh-squeezed in the store) with your extra calories. - 2/25/2009 1:45:14 PM
Since I don't eat fast food more than a few times a year the article doesnt' address a real need for me. When I do get fast food? Taco Bell's fiesta salad or a cheeseburger with no extras are all I get. And at home, I seldom add salt to anything I cook or eat. - 2/25/2009 10:52:08 AM
- 2/24/2009 2:20:01 PM
As for the sodium, I have a VERY hard time staying below the 2300 mg daily limit here on SP. I overshoot it about 26 out of 30 days. It's very discouraging. There is SO much salt in our food! It's definitely a concern. I'm just glad I'm not hypertensive anymore, or I'd be on a much stricter diet. - 2/24/2009 9:59:49 AM
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