When it comes to eating out at restaurants, many people tend to focus on getting the most food for their money. However, it's important to remember that the quality and nutritional value of the food is just as important as the quantity. A study published in the Journal of the American Academy of Nutrition and Dietetics found that the average restaurant meal contains around 1,200 calories, which is much higher than the recommended amount of 570 calories per meal. This means that you may be consuming far more calories than you need, which can lead to weight gain and other health problems.
To stay on track with your daily calorie intake and make healthier choices when dining out, it's essential to know what to look for on the menu. Sarah Olszewski MS, RDN, CDN, owner of Sarah Lynn Nutrition, recommends choosing grilled or roasted lean meats like chicken over fried or breaded meats to cut down on calories and saturated fat. She also suggests opting for side dishes like salad or fruit instead of fries, avoiding calorie-laden beverages like soda and shakes, and choosing smaller portion sizes whenever possible.
With these tips in mind, you may be interested in finding out more about some options for 500-calorie fast food meals. Here are some ideas from popular fast-food chains to help you stay on track with your calorie goals:
1) McDonald's Hamburger and Small Fries
When visiting McDonald's, stick to the classics and avoid larger, more calorie-dense options like the Double Quarter Pounder with Cheese or the Buttermilk Crispy Chicken Sandwich. Instead, opt for a regular hamburger, which contains 250 calories, and a small serving of fries, which contains 230 calories. Together, these items add up to 480 calories, which leaves a bit of wiggle room for a few extra fries or a beverage. To keep your calorie count even lower, consider swapping out your soda for water.
2) Burger King Big King
Burger King is known for its high-calorie menu items like the Whopper, which contains a whopping 670 calories. However, you can still enjoy a satisfying meal while staying within your calorie goals by choosing the Big King burger, which contains just over 490 calories. To make your meal even healthier, consider skipping the fries and opting for a side of fruit or a salad instead.
3) Wendy's Jr. Cheeseburger and Junior Fries
Wendy's offers a variety of calorie-dense options, but you can still enjoy a tasty meal while keeping your calorie count under control by choosing the Jr. cheeseburger and junior fries. Together, these items add up to exactly 500 calories, making them a great option for those who want to stay on track with their daily calorie goals.
4) Chick-fil-A Nuggets, Chicken Noodle Soup, and Fruit Cup
At Chick-fil-A, you can enjoy a well-balanced, 500-calorie meal by choosing an 8-piece serving of the chain's breaded nuggets, a cup of chicken noodle soup, and a medium-sized fruit cup for dessert. For an even healthier option, consider swapping out the breaded nuggets for marinated grilled nuggets, which contain just 130 calories.
5) Arby's Jalapeño Roast Beef Slider and Jalapeño Bites
You don't have to compromise on flavor when trying to cut back on calories. Consider trying the jalapeño roast beef slider from Arby's, which packs in diced fire-roasted jalapeños, thinly sliced roast beef, and Swiss cheese on a soft slider bun, all for just 180 calories. If you're in the mood for something with a bit more kick, try the melted cream cheese-filled jalapeño bites, which have slightly more calories at 290 but still fit within your daily limit.
6) Chipotle Burrito Bowl
Chipotle is a popular fast-casual restaurant chain that has been gaining popularity in recent years due to its customizable and fresh offerings. One of the things that sets Chipotle apart from other fast-food chains is that you can customize your meal to your liking, which means you have control over the ingredients that go into your food. This makes it easier to make healthier choices when eating out, and one of the best options is the burrito bowl.
According to The New York Times, a typical Chipotle order can have around 1,070 calories, which can be quite a lot for one meal. However, if you choose the right ingredients, you can create a delicious and healthy meal that has fewer calories. One of the best options is the burrito bowl with steak, tomatillo-green chili salsa, cheese, and rice.
Mary Sabat MS, RDN, LD, a registered dietitian nutritionist, explains that the ingredients in this particular bowl are all low in calories, which makes it a great choice for a healthier meal. The steak provides lean organic protein, the brown rice is a high-fiber grain, and the salsa and cheese add flavor without adding too many calories. However, not all of Chipotle's bowls are low in calories, so building your own bowl is the best option if you want to control the calories.
If you're looking to make this meal even healthier, Sabat recommends skipping the cheese and adding more vegetables instead. Vegetables are a great source of fiber, vitamins, and minerals, and they can help fill you up without adding too many calories. Plus, cheese is a source of unnecessary protein and additional saturated fat, so skipping it can be a good idea.
Overall, Chipotle can be a great option for a healthier meal if you choose the right ingredients. By building your own bowl and selecting low-calorie, nutrient-dense ingredients, you can enjoy a delicious and satisfying meal without consuming too many calories. So, next time you're at Chipotle, consider trying the burrito bowl with steak, tomatillo-green chili salsa, and rice, and add some extra veggies for a boost of nutrition.
7) Sonic Jumbo Popcorn Chicken
Sonic is known for their drive-in concept where you can sit in your car and enjoy your meal, and their menu offers a variety of items, including burgers, hot dogs, and chicken dishes. If you are a fan of chicken, you might want to try their Jumbo Popcorn Chicken. Although it might be tempting to add a side to your meal, it's best to stick with the chicken dish alone since it's already 490 calories on its own. Made with white meat that's breaded before being fried, these bite-sized bits are flavorful enough to be eaten as-is. However, you can add a few more calories and a lot more taste by dipping your chicken in honey bbq, buffalo sauce, ranch, or Sonic's signature sauce.
8) Taco Bell Soft Taco Supreme and Chips with Nacho Cheese Sauce
Taco Bell is a popular fast-food chain known for its Mexican-inspired cuisine. If you're in the mood for something different than a burger or fried chicken, you might want to indulge in a meal from Taco Bell. And the good news is that you can easily find a 500-calorie fast-food meal at this chain. One option is their Soft Taco Supreme, which features seasoned beef, cheddar cheese, lettuce, and tomatoes. The taco also includes a reduced-fat sour cream, which keeps the calorie count low at 210 calories. You can also pick up some chips with Nacho Cheese Sauce on the side, which has 220 calories. If these two options don't pique your interest or make your mouth water, then you have plenty of other options to choose from.
9) Jack in the Box Jr. Jumbo Jack Cheeseburger and Side Salad
Jack in the Box is another fast-food chain that offers a variety of burgers, sandwiches, tacos, and salads. Although their Jumbo Jack cheeseburger contains 600 calories, there happens to be a smaller version of this jumbo item that is perfect for those who want to stick to a 500-calorie meal. The Jr. Jumbo Jack Cheeseburger still features 100% beef seasoned as it grills, 2 slices of melty American cheese, lettuce, tomato, pickle, onions, ketchup & mayo on a buttery bakery bun, but with 160 fewer calories. If you want to add some greens to your meal, you can also order a side salad, which is a combination of iceberg and romaine lettuce topped with grape tomatoes, cucumbers, carrots, ranch dressing, and seasoned croutons. The side salad has just 20 additional calories, making it a perfect addition to your burger.
If you were thinking about just ordering the salad and not the burger, here is something to consider. "While a salad can be a better option than many other fast-food menu options, a side salad itself will likely not be filling enough," Olszewski tells us. "I would advise asking to add protein, such as grilled chicken to make this a more filling and balanced meal. This would also be a great option to add on the side of your main entrée. Dressings that are not mayonnaise-based—like vinaigrettes or Italian dressing—are typically a healthier option."
In conclusion, it is possible to enjoy a delicious and satisfying fast-food meal that is under 500 calories. By choosing the right menu items and being mindful of portion sizes and calorie counts, you can stick to your health goals even when eating out. Remember to opt for grilled or roasted lean meats, choose low-calorie sides like salads or fruits, avoid sugary drinks, and watch your portion sizes. By following these tips and tricks, you can still indulge in your favorite fast-food meals without feeling guilty or compromising your health.