The healthy swaps you can make at fast food chains

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 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 still-meaty Turkey and Ham Subway contains 351 calories fewer at 654 kcal

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

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

Abigail Montgomery, a nutritionist for ProteinWorld.com, 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.’

MCDONALD’S

Want to save some calories but still enjoy a beef burger at McDonald's? The Big Mac meal contains 1,164 calories

But a medium Cheeseburger meal contains 638, which will save you 526 kcal

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

Swap for:

MEDIUM CHEESEBURGER MEAL

Calorie saving for full meal: 526 kcal 

LARGE SPICY VEGETABLE DELUXE MEAL

Swap for: 

MEDIUM SPICY VEGETABLE DELUXE MEAL

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

Swap for:

PLAIN SALAD POT MEAL

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

The 2,060-calorie Large Mexican Hot

If you want to save a few calories, buy the Large Hot And Spicy Pizza (right), which contains 1,680 calories

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 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 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.’

Read more at DailyMail.co.uk