What Can I Eat?
                    Fast Food Tips
                    It’s easy to eat an entire day’s worth of fat, salt, and calories in just one fast-food meal. But 
                    it’s also possible to make wise choices and eat a fairly healthy meal.  What you order is the 
                    key. Here are some tips to get you started:
                    General Tips                                                                                 .     Sandwiches and                                                                                .     Sides
                                                                                                                 .                                                                                                   .
                    • Order the smallest size for                                                                .     Burgers                                                                                       .     • Ask for fruit or a side salad 
                        sandwiches, burgers, and sides.                                                          .     • Order the smallest sandwich or                                                              .         instead of fries or chips.
                                                                                                                 .                                                                                                   .
                    • Split larger sandwiches or sides,                                                          .          burger.                                                                                  .     • If you order fries, order a small 
                        like French fries.                                                                       .                                                                                                   .         and split it with someone.
                                                                                                                 .     • Ask for grilled instead of fried                                                            .
                    • Ask for a salad or fruit instead of  .                                                                chicken.                                                                                 .
                                                                                                                 .                                                                                                   .
                        French fries.                                                                            .     • If grilled is not available, remove                                                         .
                    • Avoid breaded and fried meats.                                                             .          breading and skin from chicken.                                                          .     Salads
                                                                                                                 .                                                                                                   .
                    • Look up nutrition information                                                              .     • Add extra vegetables like lettuce,                                                          .     • Ask for grilled chicken instead of 
                                                                                                                 .          tomato, and onion.                                                                       .         fried.
                        on your phone or online before                                                           .                                                                                                   .
                        you go.                                                                                  .     • Order it without cheese, bacon,                                                             .     • Ask for a lowfat dressing.
                                                                                                                 .                                                                                                   .
                                                                                                                 .          mayonnaise or special sauces.                                                            .     • If lowfat dressing is not available, 
                                                                                                                 .     • Use mustard, salsa, hot sauce, or                                                           .         ask for a vinegar and oil mix.  It 
                    Drinks                                                                                       .                                                                                                   .         doesn’t stick to the lettuce leaves 
                                                                                                                 .          ketchup instead.                                                                         .
                    • Drink water or other sugar-free                                                            .                                                                                                   .         as easily so you eat less.
                                                                                                                 .     • Get sauces on the side and add it  .
                        drinks like unsweetened tea,                                                             .          yourself so you use less.                                                                .     • Always ask for the dressing on 
                        coffee, light lemonade or diet                                                           .                                                                                                   .         the side and plan to use less than 
                        soda.                                                                                    .     • If available, ask for a whole                                                               .         half.
                                                                                                                 .          wheat bun, wrap or bread.                                                                .
                    • Avoid sugary drinks such as                                                                .                                                                                                   .     • Dip your fork into the dressing 
                                                                                                                 .     • Scoop out some of the bread if it                                                           .
                        regular soda, sports drinks,                                                             .          is a large bun or roll.                                                                  .         and then stick the food.
                        sweet tea or coffee drinks with                                                          .                                                                                                   .     • Ask for salad without cheese and 
                        sugar and cream.                                                                         .                                                                                                   .
                                                                                                                 .                                                                                                   .         bacon.
                                                                                                                                                                                                                     .
                                                                                                                                                                                                                     .     • Avoid macaroni, potato and 
                                                                                                                                                                                                                     .         other salads with mayo or 
                                                                                                                                                                                                                     .         dressing.
                                                                                                                                                                                                                     .
                                                                                                                                                               .      .
                                                                                                                                                                  1 
                                               For more information visit diabetes.org or call 1-800-DIABETES
                                                                                  What Can I Eat?
        Fast Food Meal Makeover
        Your choices make a big difference. See our meal makeovers to help you make healthier 
        choices.
                    FAST FooD BurGEr MEAl MAkEovEr                                         The best choice saves over 
                 original              Better Choice              Best Choice             1,000 calories, 40 grams of fat, 
                                                                                          145 grams of carbohydrate and 
            Large hamburger,             Hamburger,          Hamburger, side salad        540 mg sodium.
          large fries, large coke   small fries, diet coke     with lowfat Italian        • Choose a smaller burger.
                                                                dressing, water           • Add mustard instead of 
              1330 calories             470 calories              300 calories              mayonnaise.
                 51 g fat                  19 g fat                  9 g fat              • Choose a side salad instead of 
           188 g carbohydrate        62 g carbohydrate         41 g carbohydrate            fries.
            1230 mg sodium             610 mg sodium            690 mg sodium             • Add a sugar-free drink. 
        .........................................................
               FAST FooD FrIED ChICkEn MEAl MAkEovEr                                       The best choice saves over 1,000 
                                                                                          calories, 45 grams of fat, 175 grams 
                 original              Better Choice              Best Choice             of carbohydrate, and 1,200 mg 
          Fried chicken breast     Grilled chicken breast        Grilled chicken          sodium.
            (with skin), fries,        (no skin), fries,        (no skin), green          • Change to a grilled chicken 
                large coke                diet coke               beans, water              instead of fried.
              1330 calories              510 calories             245 calories            • Remove the skin from chicken.
                 54 g fat                  22 g fat                  7 g fat              •  Choose a side salad instead of fries.
           179 g carbohydrate        35 g carbohydrate         4 g carbohydrate           • Add a bottle of water or other 
            2,195 mg sodium           1,635 mg sodium           990 mg sodium               sugar-free drink. 
        .........................................................
               FAST FooD SuB SAnDwICh MEAl MAkEovEr                                        The best choice saves over 
                                                                                          600 calories, 23 grams of fat, 112 
                 original              Better Choice              Best Choice             grams of carbohydrate and 800 mg 
           6-inch cheesesteak       6-inch turkey breast     6-inch grilled chicken       sodium.
                sub, chips          sub, chips, diet coke      sub, apple, water          • Change to a lean type of protein.
             and large coke                                                               • Add mustard instead of 
               920 calories             440 calories              315 calories              mayonnaise.
                 27 g fat                  13 g fat                  4 g fat              • Choose fruit instead of chips.
           164 g carbohydrate        61 g carbohydrate         52 g carbohydrate          • Add a bottle of water or a sugar-
            1465 mg sodium            855 mg sodium             670 mg sodium               free drink. 
                                                                  .  .
                                                                   2 
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               Recipes for Healthy Living at diabetes.org/recipes.                             www.diabetes.org
                                                                                          © 2015 American Diabetes Association      3/2015