Researching 'healthy' fast food


McDonald's and Weight Watchers have teamed up. Source:


Guest Post: Jen
****I have to admit, even though I try to eat as healthfully as possible, I eat fast food on a pretty regular basis. Honestly, I simply like things that taste good — and I don’t like spending a lot of time on prep or cooking.
But I have to say I was surprised to read the news that Mickey-D’s was teaming up with Weight Watchers to rebrand some McDonald’s fried classics as “healthy.”
True, you can get a handful of items at McDonald’s for only a handful of Weight Watchers points (each). But even in the world of fast food, there are better, lower-in-fat, lower-calorie options out there.
Go Fit Girl! had a great guest blog a while back on the importance of researching your fast food. The McD/WW partnership inspired me to revisit that, AND make a little chart of my faves — plus some homemade stuff that’s as fast and yummy as making a fast-food run.
Here’s my list, based on the three popular McD’s items that have been reported for the Weight Watchers list.

OK Better Even Better
Chicken Nuggets McDonald’s McNuggets (6 piece)
280cal, 18g fat, 13g protein, 540mg sodium*,
7 WWpts**. Buffalo dipping sauce (the lowest cal sauce they offer):
35cal, 3g fat, 540mg sodium, 2 WWpts.
Jack in the Box Grilled Chicken
(4 piece) 
250cal, 7g fat, 43g protein, 1070mg sodium,
6 WWpts. Dip in salsa (you can get that at Jack, too) for a low-cal,
fat-free flavor boost.
Tyson Grilled Chicken Breast Strips
(4oz. portion. Prep and serve in 15
minutes). 147cal, 5g fat, 23g protein, 720mg sodium, 4 WWpts. Sautee
some vidalia onions with a couple sprays of olive-oil cooking spray.
Adds about 15 calories, 0 WWpts+ and a ton of flavor.
Fish McDonald’s Filet-O-Fish
(Sorry, this doesn’t even
look appealing to me. But here’s the
380cal, 18g fat, 15g protein, 640g sodium, 10 WWpts.
Long John Silver’s Battered Fish Filet
(I can’t vouch for the taste — haven’t had it).
260cal, 16g fat, 12g protein, 790mg sodium, 7 WWpts.
Trader Joe’s Marinated Ahi Tuna Steaks
(4.5 oz. portion. Prep and serve in 15 minutes).
150cal, 5g fat, 25g protein, 180mg sodium, 4 WWpts. So low-cal
that you could add some rice or pasta, but you 4.5oz is a lot of fish,
so you won’t be hungry!
Chicken Wrap McDonald’s Honey Mustard Crispy Chicken
Snack Wrap. 
330cal, 16g fat, 11g protein, 700mg,
9 WWpts.
McDonald’s Honey Mustard Grilled Chicken
Snack Wrap

250cal, 8g fat, 16g protein, 650mg sodium, 6
Jack in the Box Chicken Fajita Pita
(without cheese).
234cal, 3g fat, 17g protein, 842g sodium,
6 WWpts.

Check out the GFG! comment section for some of my other fast-food faves that are also low in fat and calories!

*According to, the 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are Black, or if you have high blood pressure, diabetes or chronic kidney disease.

I entered the WW points as they (Weight Watchers Points Plus) are currently listed on the Weight Watchers website.
Thanks so much Jen for sharing this with us. Jen has written a few guest posts for Go Fit Girl! If anyone is interested in writing a guest post for Go Fit Girl! let me know via comments or send me an e-mail to: