More from Prevention: How Nutritionists Eat Fast Food[sidebar]The bottom line: If you have diabetes, you can learn to rescue restaurant meals (and trust me, you’ll have to). The happy truth is that you can dine out anywhere if you become an educated foodie. This isn’t hard to do. This practical guide will help you evade the traps, make smart choices, and enjoy a tasty, healthy restaurant meal anytime, anywhere.Rescue Your Fast-Food MealIt’s possible to eat healthfully at fast-food restaurants, even if you have diabetes. The risky choices on these menus tend to be similar (burgers as big as your head, items made with “crispy” chicken or fried fish, fries, fatty sauces and dressings, cheese, bacon, and so on). The cheat sheet below sets you on the road to Rescue. Another tip: “order” your meal before you go. Some of these Web sites let you customize a meal (subtract cheese and dressings, for example), so you’ll know exactly how many calories and how much fat and carbs your meal will contain before you hit the drive-thru window. More from Prevention: Diabetes-Friendly Chocolate Desserts Arby’sRescued! I can’t call them “healthy,” exactly. But healthier items on the sandwich menu include the regular Roast Beef sandwich (350 calories, 12 grams of fat, 39 grams of carbs) and the Melt sandwich (330 calories, 11 grams of fat, 40 grams of carbs). They’re also healthier than any Market Fresh sandwich, all of which contain 330 to 380 calories and 64 to 71 grams of carbs from the bread alone. Add a chopped side salad (80 calories) with half a packet of balsamic vinaigrette dressing (65 calories) and you’ve got a filling meal for under 500 calories.Burger KingRescued! Opt for the TenderGrill Chicken Sandwich without mayo (360 calories and 7 grams of fat, 5 of them saturated) or, if available, the BK Veggie Burger without mayo (320 calories and 7 grams of fat, 1 of them saturated). Add a garden salad with the fat-free ranch dressing (150 calories) and you’ve Rescued this menu. If you really need a burger, the Whopper Jr. without mayo is a decent choice—260 calories and 10 grams of fat, 4 of them saturated.
Free yourself from high blood sugar. More from Prevention: 5 Shady Secrets About Your Food [header = Chick-fil-a]Chick-fil-ARescued! This fast-food chain wisely features grilled offerings on its menu, shaving off a substantial amount of saturated fat and calories. The Chargrilled Chicken Sandwich is a healthy option at 290 calories, 4 grams of fat, 1 gram of saturated fat, and 3 grams of fiber. If it’s a salad you crave, see the box below. The Chicken Salad Sandwich might sound healthy, but pass on it—the chunky bread and fat-filled mayo make it too high in calories (490), fat (19 grams), and carbs (55 grams) to Rescue it.KFCRescued! Stick with the grilled chicken and opt for green beans or a house salad with light dressing, and you’ve chosen a healthy meal that’s low in fat and processed carbs. Other good options (although you’ll want to nix them if you’re on a low-sodium diet) include the Honey BBQ Sandwich (320 calories, 3.5 grams fat, 1 gram of saturated fat, and 3 grams of fiber); the KFC Snacker, ordered without sauce (260 calories, 9 grams of fat, 1.5 grams of saturated fat, and 2 grams offiber); and the Roasted Caesar Salad, without croutons and with fat-free ranch dressing (250 calories, 8 grams of fat, 4.5 grams of saturated fat, 3 grams of fiber). More from Prevention.com: 14 Fantastically Healthy Foods for DiabetesMcDonald’sRescued! If you hold the mayo, the Premium Grilled Chicken Classic Sandwich is a nutritious pick; it’ll set you back 350 calories, 9 grams of fat, and 2 grams of saturated fat. Another good option: The Big ’N Tasty. Men’s Health, the best restaurant detective in the business, calls it the best fast-food burger in America: “This generous patty edges out the iconic BK burger by a full 210 calories and brings a nice balance of protein, fat, and carbs to the table.” Comes with lettuce, tomatoes, onion, and pickles. Or order the grilled-chicken salad.Taco BellRescued! Hold the cheese and sauces and order items “fresco style,” a healthy, flavorful mix of tomatoes, onions, and cilantro. Good picks: The Fresco Chicken Soft Taco (150 calories, 3.5 grams of fat, 1 gram of saturated fat, and 2 grams of fiber) and Fresco Crunchy Taco (150 calories, 8 grams of fat, 2 grams of saturated fat, and 3 grams of fiber). This chain has a couple of healthy salads on its menu, too—just forgo the crispy salad “bowl” and order them fresco style.Wendy’sRescued! Try the Ultimate Chicken Grill—without the honey mustard sauce, it contains 330 calories, 4 grams of fat, 1 gram of saturated fat, and 1 gram of fiber. The small Chili (which I love) is also a good option—one serving packs just 210 calories and 6 grams of fiber but only 6 grams of fat (2.5 grams saturated). The beans in their chili are one of the healthiest foods you can eat, and they’re not swimming in fatty dressing. Add a side salad with fat-free or vinaigrette dressing for less than 150 calories more. More from Prevention:
