Summary of 500-Calorie Fast-Food Meals at 9 Popular Chains:
A study found that restaurant meals contain an average of 1,200 calories, exceeding the recommended daily caloric intake. To stay within 500 calories, it is advisable to choose grilled or roasted lean meats, avoid fried or breaded meats, choose healthier side dishes, and opt for water instead of sugary drinks. Some fast-food chains offer low-calorie options, such as McDonald’s hamburger and small fries, Wendy’s Jr. cheeseburger and junior fries, Chick-fil-A’s 8-piece grilled nuggets and chicken noodle soup, Arby’s jalapeño roast beef slider, and Chipotle’s burrito bowl with steak, tomatillo-green chili salsa, brown rice, and cheese.
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How to Opt for a 500-Calorie Fast Food Meal
When you’re hungry and need a quick meal, fast food may seem like the easiest option. However, these meals can often contain high calories, unhealthy fats, and added sugars, which can put a wrench in your healthy eating goals.
According to a study published in the Journal of the American Academy of Nutrition and Dietetics, most restaurant meals contain around 1,200 calories, which is much more than the recommended daily calorie intake. To help you make healthier choices, we’ve rounded up some 500-calorie fast food meals that will nourish your body without going overboard on calories.
McDonald’s
McDonald’s is often referred to as the king of fast food. However, when it comes to choosing a 500-calorie meal, the options can be limited. A simple hamburger is a good choice, with only 250 calories. Pair it up with small fries of 230 calories, and you have a total of 480 calories.
Burger King
If you’re at Burger King, the Big King is a great option, with around 492 calories. However, it has a high amount of saturated fat and sodium, which means it’s best enjoyed in moderation. Pair it up with a small helping of fruit or salad for a more balanced meal. Keep in mind that onion rings and mozzarella sticks can quickly add up the calories.
Wendy’s
Wendy’s Jr. Cheeseburger, along with their junior fries, is a great option if you don’t want to go overboard on calories. You’ll get a good balance of carbs, protein, and a little added fat, all for around 500 calories.
Chick-fil-A
For a 500-calorie meal, you can choose an 8-piece serving of Chick-fil-A’s breaded nuggets along with a cup of chicken noodle soup. You can also opt for the 130-calorie grilled chicken nuggets instead. A medium-sized fruit cup or a side salad will provide a healthy dose of vitamins and fiber without the extra calories.
Arby’s
Arby’s jalapeño roast beef slider is a great choice, with only 180 calories. You can pair it up with jalapeño bites to keep things spicy and flavorful, with calorie count coming out to 290 calories.
Chipotle
Chipotle allows you to customize your meal to your heart’s content, and you can create a flavorful burrito bowl that’s well within 500 calories. Try a bowl with steak, brown rice, tomatillo-green chili salsa, and cheese. You’ll get a good amount of protein, fiber, and healthy fats.
Healthier Fast Food Tips
When choosing fast food, aim for dishes with lean sources of protein like chicken, fish, or tofu. Avoid fried and breaded items and instead, opt for grilled or roasted choices. Choose water over soda, juices, or sweetened beverages, and limit portion sizes by opting for smaller servings.
With these tips in mind, you can enjoy a fast food meal without the guilt of consuming a high-calorie and unhealthy meal. Remember, it’s essential to treat fast food as an occasional indulgence and make healthy choices most of the time.
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