Food on the Run: Wendy's and McDonald's

By: Tanya Jolliffe, SparkPeople Blogger
1/19/2009 5:45 AM : 249 comments

See More: nutrition, healthy meals, fast food, chain restaurants, , Food on the Run,

Sometimes you have to eat on the run.
Sometimes you just want to eat away from home.
What can you eat while maintaining a healthy diet?

Here are two of the most famous fast food restaurant chains and the healthy options you can find when you have to eat away from home.

Most of these options are below 250 calories and 10 grams of fat and can be included in a health diet once in a while.

Wendy's

Jr. Hamburger
Calories - 220
Fat- 8 grams
Protein - 13 grams

Mandarin Chicken Salad (skip the almond, noodles and substitute the dressing)
Calories - 180
Fat - 2 grams
Protein - 24 grams

Chicken Caesar Salad (skip the croutons and substitute the dressing)
Calories - 180
Fat - 4 grams
Protein - 28 grams

Side Salad
Calories - 35
Fat - 0 grams
Protein - 1 gram

Balsamic Vinaigrette Dressing
Calories - 90
Fat- 6 grams
Protein - 0 grams

Fat Free French Dressing
Calories - 70
Fat - 0 grams
Protein - 0 grams

Small Chili
Calories - 190
Fat - 6 grams
Protein - 14 grams

Strawberry Yogurt Squeezerz
Calories - 70
Fat - .5 grams
Protein - 2 grams

Mandarin Orange Cup
Calories - 80
Fat - 0 grams
Protein - 1 gram

Low Fat Milk
Calories - 100 (white) 170 (chocolate)
Fat - 2.5 grams
Protein - 8 grams

McDonald's

Hamburger
Calories - 250
Fat - 9 grams
Protein - 12 grams

Grilled Snack Wraps
Calories - 260 (Chipotle BBQ or Honey Mustard) or 270 (Ranch)
Fat - 9 grams
Protein - 18 grams

Premium Caesar Salad with Grilled Chicken
Calories - 220
Fat - 6 grams
Protein - 30 grams

Side Salad
Calories - 20
Fat - 0 grams
Protein - 1 gram

Snack Size Fruit & Walnut Salad
Calories - 210
Fat - 8 grams
Protein - 4 grams

Newman's Own Low Fat Balsamic Vinaigrette
Calories - 40
Fat - 3 grams
Protein - 0 grams

Newman's Own Low Fat Family Recipe Italian Dressing
Calories - 60
Fat - 2.5
Protein - 1 gram

Newman's Own Low Fat Sesame Ginger Dressing
Calories - 90
Fat - 2.5 grams
Protein - 1 gram

Fruit 'n Yogurt Parfait
Calories - 160 (130 without granola)
Fat - 2 grams
Protein - 4 grams

Apple Dippers
Calories - 35 (additional 70 with caramel dip)
Fat - 0 grams (.5 with caramel dip)
Protein - 0 grams

Low Fat Milk
Calories - 100 (white) / 170 (chocolate)
Fat - 2.5 grams (white) / 3 (chocolate)
Protein - 8 grams

Now that you have all these options, the fun is putting together a meal that best meets your nutrient needs. Here are two meals that I would put together.

Wendy's Jr. Hamburger
Side Salad with Balsamic Vinaigrette Dressing
Mandarin Oranges
Water
Total = 445 calories; 14 grams fat; 15 grams protein

McDonald's Snack Size Fruit & Walnut Salad
Side Salad with Newman's Own Low Fat Balsamic Vinaigrette
White Milk
Total = 370 calories; 13.5 grams fat; 13 grams protein

I will share other restaurant and meal ideas in the future. Let me know if you have a specific chain you would like to learn more about.

Share your meal combination ideas. Will you keep any of these ideas in mind next time you find yourself needing to eat out?

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Comments

IACTA_ALEA_EST

249

I would really like a cheat sheet I can print and keep near the dashboard. I travel for a living and find myself in temptation's way far too often. I like the list a lot! - 9/19/2012 5:31:12 AM
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MILIBRARIAN

248

Great information. When I have to work a double shift, I don't like to bring both lunch & dinner from home. Wendy's, McDonalds, and Tim Horton's are the closest restaurants and within walking distance, sot I have a tendency to eat one meal at one of them. What gets me the most though when looking at the nutritional information is the amount of sodium added to the food! - 2/23/2012 4:47:24 PM
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NORASPAT

247

Oatmeal at McDonalds i can eat any time of the day. I do ask for no Brown sugar. I find the added fruit is sweet enough. Once in a while they add the milk first and the oatmeal never gets thick that way. If I stir it and it is not right I just ask them to microwave it and then it is oustanding. Pat in Maine. - 2/19/2012 9:45:55 AM
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JESSIG5

246

By law, these large fast food chains must have nutritional information available. Since I know I am not going to give up fast food, I downloaded the printouts from the Internet and placed them in a binder so I could compare the various menus and make wiser decisions. Believe me, sometimes the reality of the nutritional content of some of these fast food items has caused me to make big changes in my diet. - 2/19/2012 2:04:19 AM
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FERRYCHIC

245

Everytime i check a page i find great stuff. this is so helpfull i dont go to town much or eat out but i like to and this info helps . thanks - 2/18/2012 1:10:33 PM
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AHEARTLESSHAND

244

Good info! You should do one on fast-breakfast food. I know I am a sucker for McDonalds breakfast (although I haven't partaken lately!!!) - 6/16/2011 1:22:51 PM
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JANNIE999

243

I would have to be desperate to go to any fast food but it was always Wendy's over McD until Mcd's got the oatmeal. - 5/22/2011 9:39:02 AM
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MISSYO314

242

Great information. Thanks! - 5/20/2011 12:39:49 PM
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VYVIENN

241

Thanks for the options! I disagree on one point though: DON'T skip the almonds on the salad at Wendy's! Almonds are a healthy fat and won't kill you, calorically speaking. - 5/19/2011 2:15:42 AM
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SANDALWOOD108

240

I am not too familiar with the ingredients that Wendy's uses, but I recently found out that McD's still uses a lot of MSG in many of their items including the fries! I am much more concerned with stuff like MSG, sodium and carbs than calories and fat (but I do still care!). The low carb thing is working very well for me. I do like the chili at Wendy's. - 3/30/2011 12:14:32 PM
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KZD2008

239

This info is great for people who might need to stop at either of these businesses but it is missing two key nutritional items - carbohydrates and sodium. Salad dressings at these places tend to have high amounts of sodium and contain transfats. The better suggestion would be to avoid the dressing altogether and use lemon juice instead. If a salad is good with fresh ingredients, the vegetables themselves provide enough flavor. - 2/3/2011 3:18:06 PM
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JSMILESPRETTY

238

I agree with MSDRPEPPER. The baked potatos are a great choice at Wendy's. I usually get the Ultimate Chicken Grill meal with a baked potato instead of fries. Sadly, I love sour cream so sometimes I use 2 packs. I know, I know. One day I'll get to the point where I use just 1. - 2/3/2011 10:43:24 AM
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FITQUESTMAMA

237

I like Wendy's chilli, McD's snack wrap, and will try their chicken salad. (I never ordered them, figured they had tons of "hidden" fat)
Gotta admit, about once a month I just HAVE to have McD's chicken nuggets and fries for lunch. I know, utter crap, but can't help it. When that hits and I cave, I always order the happy meal so I at least exercise some portion control, then eat lean and clean for dinner. - 1/4/2011 5:08:08 AM
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SAVED1

236

I TRY TO BALANCE OUT TAKE OUT MEALS WITH SIDE SALADS INSTEAD OF FRIES WHENEVER POSSIBLE. - 8/5/2010 6:48:53 PM
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PROVERBS31JULIA

235

Odd that this listing for Wendy's doesn't include the baked potato. Baked potatos are a good choice - just leave off the butter and sour cream. Many times I have the baked potato and maybe 1/3 of the butter in their giant "tub" that they include, and top it with the small chili. If you ask for it, you can get a small packet of their "hot sauce" (kind of a pepper sauce) and that peps up the flavor for both the chili and the potato. I don't like too hot, so I probably only use about 1/4-1/3 of the packet. - 7/27/2010 7:19:32 PM
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JULIE1933

234

What an eye-opening article! We are about to hit the road and this will be a big help to me. - 7/24/2010 6:26:55 PM
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MBAY75

233

I'm not a McD's fan...when pregnant with #3, I loved Big Mac's but don't enjoy anything there now. I do enjoy Wendy's on occasion (3 or 4 times per year). I like the mandarin Chicken salad without noodles or dressing but do eat the almonds. I also enjoy Jr. Burgers or Chili with a salad. We've hugely cut down on eating out with the economic conditions and it has become a treat instead of a way of life! I now really taste the salt in so much restaurant food that it is difficult to enjoy. - 7/10/2010 3:10:59 PM
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NARMEDIA

232

Thanks for this great piece of info. When we eat at McDonald's or Wendy's (the two places we prefer) it is because we're either caught between kids' afterschool 'stuff', caught in traffic, and/or on the road vacationing. It's good to know there are options for eating healthy at these places.
- 7/6/2010 11:29:12 AM
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PAYDAY10

231

I prefer Wendy's . I feel the food selections are healthier than many of the other fast foods. For instance the small Chili, a baked potato, side salad, yogurt are all part of the menu choices. - 2/13/2010 12:26:02 AM
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MAMA_CD

230

I appreciate the info, but would like to see the carbohydrates included. I'm a low carb fan, and its worked for me. - 1/19/2010 4:14:05 PM
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TADKINS2

229

thanks for all th info. i visit alot of these places with my 11 yr old, she also will benefit from this info. i really like the comment about printing it all off and putting it in your clove box in your car! - 1/9/2010 9:57:11 PM
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ZANBALL

228

I print out the "food on the run" nutritional info and toss them in my glove compartment - that way, when i find myself in need of grabbing a meal out or just feel like stopping for a "junk-food-fix", I can just pull out the printouts, make a good choice and enjoy the experience rather than worry about how many calories something might have, what to order instead of what, etc. It also sooo cuts down the "impulse" order of something that's not so calorie-count-great when I'm sitting in front of that board trying to make a quick decision when the little speaker voice says "may I take your order, please" :) Thanks for providing this valuable info! - 1/7/2010 11:34:13 AM
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JUICYSWEETS

227

Thanks for sharing this...I always have such a hard time trying to figure out what the healthy choice is at the window and wind up going with the favorite like a Big Mac with extra sauce :) - 12/30/2009 11:38:05 AM
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KAYLISON

226

This is a great, helpful resource. I have a 4yo that LOVES Mcdonalds and Wendys, and some days it is easiest just to drive-thru. Nice to know what healthy choices to make! - 12/29/2009 12:56:58 AM
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DANJAKEJOE

225

Once in a while I go to Mcdonalds and get their Ceasar Salad with grilled chicken. I will add the Newman's Own Italian dressing, and a small yogrut parfait without the granola. Makes for a pretty good lunch. - 12/28/2009 10:46:47 PM
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PENNEYV

224

At Wendy's I will eat a side salad and baked potato plain with a fat free french dressing for the topping. It fills that warm food craving. - 11/21/2009 8:29:59 AM
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MARIABELLA

223

Very interesting. You asked if we had any restaurants that we would like to have checked out, I have one. I would love to know the nutritional info. on TGI Fridays, they are one of the few chains that won't release their info. such as calories and fat content. Is that legal? Can Spark People check into their food? They must be out of the park in calories and fat if they won't release their info. - 11/9/2009 8:15:48 PM
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LABYRINTH

222

Wendys - what about the plain baked potato with salsa? Or get the side salad and put chili on top for a tex mex salad.

At McDonalds, that parfait is a calorie waster. JMO. - 11/9/2009 9:26:03 AM
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STLSKYE

221

This is really helpful! - 11/2/2009 8:09:43 AM
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DIOZZE

220

I like this idea. Thank you. - 10/16/2009 10:36:07 AM
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145HEALTHY

219

Finally found the time to read several of the "Food of the Run" articles. The articles were informative and helpful. Thanks! - 10/15/2009 8:31:04 PM
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KELLYGRAMM

218

We live an hour away from anything and everything! If subway were close by, I'd eat their sands. twice a day....I don't require a lot of variety lol!!! As it is, when ever I am near I grab a 6 inch turkey - stuffed with 2 inches of veggies...They're filling and good for you! I can eat at subway without hurting my calorie count at all.
It's great that something so good can be good for you ...and filling...which is a big deal for any of us...come on admit it!! - 10/15/2009 6:31:04 PM
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MOMAKAGMARIECK

217

When I eat at Wendys I love to get a small chili (no cheese) and a side salad. I pull the tomatos and cucumbers off the salad (and eat them on the side) and pour my chili on top of the salad. This is a small version of the wendys taco salad. If Ive been really good lately Ill put some sour cream on top. - 10/14/2009 11:55:36 AM
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CARYANNE

216

My FAVORITE fast food choice is Wendy's Grilled Chicken Sandwich combo with side salad instead of fries. Throw away the bun and cut up the chicken on top of the salad. Top with their yummy Ancho Chipotle Ranch dressing (I'm hooked on this dressing) This is only 245 calories!! If you don't like spicy, you can sub the dressing for another low-cal choice. This is a really yummy fast-food meal. - 10/13/2009 6:07:03 PM
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MADDANCER

215

I love the fact that you can get good food at McDonald's now. My girls and I share a hamburger and the Southwestern Salad (420 cals, plus the benefit of fiber), then play in the play area to work it off. Not that we eat out alot, but it's a fun treat - 10/13/2009 9:47:02 AM
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BETTYBOO001

214

This is great information. I will post at work, home and keep a copy in my car. The better prepared we all are the better choices we will make. I try to prepare my food with lots of veggies, lean proteins and fruit daily. But there are times when convience is appreciated. - 10/10/2009 12:00:02 PM
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FROGLOVER5699

213

This is great information thanks !!!! - 10/7/2009 10:50:49 AM
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LOLAMOM2

212

This is gross, but let's be honest and talk about it for those with a similar problem. When I travel, sitting long hours in the car tends to make me constipated, which can result in a pretty uncomfortable trip. I always look for a Wendy's so I can get at least one cup of chili /day, and then I stay normal. I also like to have a salad somewhere for one of my other meals. Wendy's Mandarin Chicken is by far my favorite, but a green salad anywhere is fine with me--I'll worry about the calories again when I get back home because when I travel I have another concern. If just to keep the innards humming normally, I am so glad fast food places started adding salads and fruit for us long-distance travelers. - 10/5/2009 11:53:39 AM
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EVELYNGUY3

211

I know this is an old blog, but I would love to see info on Sonic and Taco Bell. Also, O'Charley's which we use as a family restaurant for special occasions. Another is CiCi's Pizza. - 8/17/2009 8:46:21 AM
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LIVESTRONGH2

210

I like Wendy's grilled chicken sandwich without honey mustard. Their chicken breast is really good. It's always super hot and fresh. - 7/29/2009 2:29:54 PM
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SEAMSTRESSGUILD

209

If I absolutely "have" to have McDonald's, I order off the dollar menu: portion control, and a price control, too! - 7/28/2009 11:00:06 AM
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SABBATHGIRL

208

I love Wendy's mandarin chicken salad, but being vegetarian, I take the chicken home to the kitties, and add the almonds and do about a third of the dressing. - 7/28/2009 10:12:13 AM
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VOLNOLE

207

Wendy's chili is great with either the side salad or a baked potato; I pour the chili on top and it's a very tasty, filling meal. - 7/27/2009 11:25:44 AM
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CRICKETRO

206

my fav combination at MCD is tuna salad plus low fat balsamic dressing. abt 270 cal together and very filling. - 6/22/2009 7:45:54 AM
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EMCENTAR

205

As others have noted, the McDonalds small vanilla cone is a great snack/treat. At 150 calories, it feels like an indulgence but has less calories than a granola bar. It's surprisingly filling too. - 6/2/2009 3:03:15 PM
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KITCHENCAVEGIRL

204

Thalia_82, thanks for the tip! I do love Wendy's baked potatoes but I, too, hate that goo they call "cheese." I had no idea that I could ask them to sub real shreds of cheddar! Wish they'd offer FF sour cream, tho. My meal has been a baked tato with just broc and a side salad, or the occasional grilled snack wrap. But I do try to stay clear altogether as I'm even now addicted to their fries. - 5/20/2009 10:24:12 PM
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KRYSTGNOSIS

203

Did anyone mention the low fat frozen yogurt at McDonalds? 3.5 grams of fat, get it in a cup to cut sweet cravings!! I share one with my boyfriend every once in a while. - 5/18/2009 9:46:39 PM
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DONHARCHC

202

Wendy's chili is the only thing I like. - 5/10/2009 12:58:12 PM
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FIT_ARTIST

201

YUCK to all of it! - 5/10/2009 1:25:56 AM
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KARENK63

200

My usual McDonald's meal is the "Bacon Ranch Salad" with grilled chicken, where I use the Newmann's own Lite Balsamic Vinaigrette dressing instead of Ranch, and then take off the cheese/bacon. The meal then becomes vegetable salad, grilled chicken, and lite dressing. It's still salty, but other wise healthy.

There's nothing that says you can't make a meal HEALTHIER by removing the automatic add-ons. Just because the restaurant throws on the cheese doesn't mean you have to eat it.

I'm not sure exactly why cheese has become a regular "salad" ingredient anyway (Chili's and Denny's side-salads both have it). What a dumb idea. - 4/29/2009 2:03:35 PM
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