Take a little time to become familiar with the McDonald’s nutritional information, available on mcdonalds.com to figure out healthy meal options when eating out at the fast food restaurant. There are a variety of good food choices at McDonald’s. The key to eating healthy at the fast food chain is balance and moderation. Making modifications to some foods can also reduce the amount of fat and calories. There are many McDonald’s meals that come in under 500 calories and that have fewer than 15 grams of fat.
Healthy Breakfast Options at McDonald’s
There are several healthy breakfast menu items at McDonald’s. Consider ordering an English muffin, with 160 calories and three grams of fat, or an Egg McMuffin, with 300 calories and 12 grams of fat. Plain hotcakes, without syrup or margarine, which have 350 calories and nine grams of fat, are also a good option. For a light breakfast, the Fruit ’n Yogurt Parfait with granola, which has 160 calories and two grams of fat, is a great choice. Round out breakfast with a small orange juice (140 calories, 0 grams fat), Minute Maid Apple Juice Box (100 calories, 0 grams fat), or 1% low-fat milk (100 calories, 2.5 grams fat).
Smart Lunch and Dinner Choices at McDonald’s
Eating a healthy lunch or dinner at McDonald’s is doable. Favorites like hamburgers, cheeseburgers, and even French fries are not bad choices if eaten in moderation. Hamburgers have 250 calories and nine grams of fat. Cheeseburgers have 300 calories and 12 grams of fat. A small French fries has 230 calories and 11 grams of fat.
Branch out and try some of the McDonald’s sandwiches and wraps. The Premium Grilled Chicken Classic Sandwich has 420 calories and 10 grams of fat. The grilled Honey Mustard Snack Wrap and grilled Chipotle BBQ Snack Wrap both have 260 calories and nine grams fat.
McDonald’s offers a variety of healthy salads that can be enjoyed as a meal:
- Premium Southwest Salad with or without grilled chicken (320 calories, 9 grams fat or 140 calories, 4.5 grams fat)
- Premium Bacon Ranch Salad with or without grilled chicken (260 calories, 9 grams fat or 140 calories, 7 grams fat)
- Premium Caesar Salad with or without grilled chicken (220 calories, 6 grams fat or 90 calories, 4 grams fat)
There is also a small side salad (20 calories, 0 grams fat) that nicely complements a sandwich or wrap.
Healthy McDonald’s dressing choices include Newman’s Own Creamy Southwest Dressing (100 calories, six grams fat), Newman’s Own Low Fat Balsamic Vinaigrette (40 calories, three grams fat), and Newman’s Own Low Fat Family Recipe Italian Dressing (60 calories, 2.5 grams fat). A serving size of dressing is 1.5 fluid ounces.
Eating Well at McDonald’s
With knowledge of the McDonald’s nutritional information, which is available online, it is possible to choose healthy fast food options for breakfast, lunch, and dinner. Good McDonald’s food choices have fewer than 500 calories and 15 grams of fat. Mix and match a variety of breakfast items, including pancakes and Fruit ’n Yogurt Parfaits, and lunch and dinner items, including sandwiches, wraps, and salads, to build a healthy meal.
Aimee Larsen Stoddard - Aimee is a professional writer/editor. She has a BA in English and is currently completing an MS in Theology.
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