The healthy swaps you can make at fast food chains
- Nutritionist Abigail Montgomery has revealed calorie-saving like-for-like swaps
- They include a KFC meal swap that can save as many as 660 calories
- One meaty Domino’s pizza contains a whopping 2,060 calories
Imogen Blake For Mailonline
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Fast food is cheap and convenient but everybody knows it isn’t exactly good for you.
However if you want to indulge but not completely overdo it, nutritionist Abigail Montgomery has revealed the very easy swaps that can save you up to 900 calories the next time you visit McDonald’s, Domino’s, Subway, or KFC.
The study commissioned by Protein World reveals that two very similar pizzas or burger and fries meals can vary wildly when it comes to the number of calories they contain.
By making an easy switch to a lighter or smaller like-for-like fast food item, you can save hundreds of calories while still enjoying the food you’re craving.
Abigail also reveals what she would order if she were to visit some of the UK’s biggest fast food chains, picking out the lightest options for customers.
SUBWAY
A Chicken and Bacon Ranch Melt (left) footlong sandwich a Subway contains 1,005 calories, while a still-meaty but leaner Turkey Breast and Ham Subway (left) contains 351 calories fewer at 654 kcal
The sandwich swaps that can save hundreds of calories
CHICKEN AND BACON RANCH MELT
Calories in a six-inch: 503
Calories in a foot-long: 1,005
Swap for:
TURKEY BREAST AND HAM
Calories in a six-inch: 327
Calories in a foot-long: 654
Calorie saving: 176
Calorie saving: 351
VEGGIE PATTY
Calories in a six-inch: 630
Calories in a foot-long: 1,259
Swap for:
VEGGIE DELITE
Calories in a six-inch: 355
Calories in a foot-long: 710
Calorie saving: 275
Calorie saving: 549
Abigail Montgomery said she would order a six-inch Chicken Tikka sandwich without cheese or sauces if she were to visit Subway.
She said: ‘In reality, there is no need to order a foot-long sandwich, a six inch is normal.
‘Chicken is a form of lean protein, which is great for muscle maintenance while remaining low in fat.
‘The added spices will add flavour and boost metabolism, and as I’ve avoided cheese (high in fat) and sauces (high in sugars), I can add as much salad as I like.’
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MCDONALD’S
Want to save some calories but still enjoy a beef burger at McDonald’s? The large Big Mac meal (left) contains 1,164 calories, but a medium Cheeseburger meal (right) contains 638, which will save you 526 kcal
The easy McDonald’s swaps to make to save calories
LARGE BIG MAC MEAL
Burger: 508 kcal
Fries: 444 kcal
Coca Cola: 212
Full meal: 1,164
Swap for:
MEDIUM CHEESEBURGER MEAL
Burger: 301 kcal
Fries: 337 kcal
Water: 0 kcal
Full meal: 638 kcal
Calorie saving for full meal: 526 kcal
LARGE SPICY VEGETABLE DELUXE MEAL
Burger: 412 kcal
Fries: 444
Coke: 212
Full meal: 1,068
Swap for:
MEDIUM SPICY VEGETABLE DELUXE MEAL
Burger: 400 kcal
Fries: 337
Water: 0
Full meal: 737
Calorie saving for full meal: 331 kcal
Abigail said it was tough to know what to order from the McDonald’s menu as a nuritionist but opted for three chicken selects with a small fries and water.
She said: ‘McDonald’s is a tough one, as even some of their ‘healthy’ options (salads etc) can quickly turn into unhealthy options with added sauces and meat coated in breadcrumbs – and, let’s be honest, no one goes to McDonalds to order a salad.
‘The best option I can see for myself would be three chicken selects, small fries and a bottle of water.
‘The lean protein from the chicken gives you a hearty 27g of protein, and the entire meal has less than 1g of sugar. It also allows for a bit of indulgence without excessive calories as it works out as 600kcal for the entire meal.’
KFC
The easy swaps to make to save hundreds of calories
THE BIG DADDY MEAL
Calories for a full meal: 1,611
Swap for:
THE DADDY BURGER MEAL
Calories for a full meal: 951
Calorie saving: 660 kcal
VEGGIE RICE BOX MEAL
Rice Box: 307 kcal
Fries: 310 kcal
Pepsi: 130 kcal
Full meal: 747 kcal
Swap for:
PLAIN SALAD POT MEAL
Plain salad: 186 kcal
Fries: 310 kcal
Water: 0 kcal
Full meal: 496 kcal
Calorie saving for full meal: 251 kcal
Abigail said she would order a BBQ wrap with fries, and explained: ‘Anything deep fried or coated in breadcrumbs adds unnecessary salt, fat and calories.
‘The best meal available is the BBQ chicken wrap with regular fries, as it has 20g of protein with only 2g sugar.’
DOMINO’S
If you want to save a few calories, buy the Large Hot And Spicy Pizza (right), which contains 1,680 calories, rather than the 2,060-calorie Large Mexican Hot (left). The swap will save you 380 calories
The pizza swaps to make to save calories
LARGE MEXICAN HOT
Calories per slice: 206
Calories per pizza: 2,060
Swap for:
LARGE HOT AND SPICY
Calories per slice: 168
Calories per pizza: 1,680
Calorie saving per slice: 38
Calorie saving per pizza: 380
LARGE VEGI VOLCANO
Calories per slice: 183
Calories per pizza: 1,830
Swap for:
LARGE CHEESE AND TOMATO
Calories per slice: 159
Calories per pizza: 1,590
Calorie saving per slice: 24
Calorie saving per pizza: 240
Abigail said she would order an Italian-style Sicilia pizza at Domino’s without the chilli oil if she were to visit.
She explained: ‘A thicker crust adds extra carbs, salt, fat and sugar to this meal, so opting for a thinner, crispier base will always be the better option.
‘You’ve got your lean protein with the chicken and the Cajun seasoning will help boost metabolism. If you really want to kick-start your metabolism, add some extra jalapenos.’
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