If you’re trying to reach or stay at a healthy weight, ordering a lower-calorie, lower-fat lunch is essential.

Fortunately, most fast food, family, and chain restaurants publish nutrition details online. That means you can analyze and choose a healthy meal before someone asks for your order.

Here are some of the best and worst popular restaurant meals from a nutrition standpoint:

Instead of:			Try:
Item	Calories	Fat (gm.)	Item	Calories	Fat (gm.)
Au Bon Pain
BBQ Brisket Rice Bowl	790	19	Chicken Salad	290	16
Turkey Melt Sandwich	780	32	Chicken and Dumpling Soup	210	7
Prosciutto Mozzarella Salad	780	40	Turkey and Strawberry Salad	110	4
Baja Fresh
Charbroiled Steak Quesadilla	1,430	87	Grilled Mahi Mahi Soft Taco	230	9
Breaded Fish Fajitas	1,340	46	Chicken Baja Taco	210	5
Charbroiled Steak Tostada Salad	1,230	63	Shrimp Baja Taco	200	5
Carl’s Jr.
Chili Cheese Fries	1,410	76	Chicken Breast Strips	420	25
Guacamole Bacon Six Dollar Burger	1,140	85	Charbroiled BBQ Chicken Sandwich	360	5
Western Bacon Six Dollar Burger	1,130	66	Charbroiled Chicken Salad	260	7
Quiznos
Chicken Caesar Salad	1,020	69	Sonoma Turkey Sammie	280	14
Classic Cobb Salad	910	58	Cantina Chicken Sammie	205	4
Big Kahuna Tuna Torpedo	980	51	Chili	185	8
Wendy’s
Triple (burger) with Everything and Cheese	960	60	Mandarin Chicken Salad	180	2
Baconator Burger	830	51	Chicken Caesar Salad	180	4
Double (burger) with Everything and Cheese	700	40	Jr. Hamburger	220	8

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