Dining out can be a challenge when you’re trying to attain or maintain a healthy weight or lower your fat intake to improve your cholesterol.

Fortunately, almost every fast-food and chain restaurant offers at least a few healthy choices.

Each of the following menu items is reasonably low in calories and fat. As is true of most fast-food menus, several dishes are over the top when it comes to sodium. All salads are without dressings, so choose the lowest-calorie options available.

Restaurant	Cals	Fat (gm)	% Cals from Fat	Sodium (mg)
Arby's
Chopped Farmhouse Grilled Chicken Salad	230	11	43	580
Chopped Turkey Club Salad	233	11	42	803
Arby’s Melt Roast Beef Sandwich	278	11	36	779
Au Bon Pain
Thai Peanut Chicken Salad	240	8	30	280
Jamaican Black Bean Soup	250	1	4	440
Mediterranean Chicken Salad	290	16	50	1,230
Chili's
Chicken Tortilla Soup, bowl	260	15	52	2,060
Guiltless Chicken Sandwich	361	5	12	1,385
Guiltless Grilled Salmon	395	20	46	420
McDonald's
Caesar Salad with Grilled Chicken	220	6	25	890
Hamburger	250	9	32	520
Honey Mustard Snack Wrap, Grilled	260	9	31	800
Qdoba
Tortilla Soup	150	7	42	1,040
Naked Chicken Taco Salad	310	10	29	670
2 Grilled Vegetable Soft Tacos	340	16	42	800
Subway
Oven Roasted Chicken Salad	140	2.5	16	400
Turkey Breast Sub	280	4.5	14	1,000
Subway Club Sub	320	6	17	1,290
Wendy's
Chicken Caesar Salad	180	4	20	690
Chili, small	190	6	28	830
Jr. Hamburger	220	8	33	490

Nutrition information from restaurant Web sites.

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