Picking the right menu items at Wendy’s for Diabetics At first, you might think, “Well that rules out dining at Wendy’s for me,” but in fact, you can, so long as you are selective and moderate in your choices. One thing we have to keep in mind is that in addition to carbohydrates, we must keep tabs on fat in our food selections. To stay healthy, diabetics are tasked with monitoring our nutrition closely, but that certainly should not bar you from savoring your favorite grab n’ go fast food on occasion. One packet is almost always more than you need to dress your salad.Diabetics feel the pull of delicious and convenient fast foods too! As for dressing, stick to vinaigrette options and only use what you need. Since croutons come on the side, it’s easy to leave them off and save yourself 90 calories. RD tip: Ordering a side salad is a great way to round out any meal, especially at a fast food restaurant. Hamburger falls short of 20 grams of protein and is served on a white bun, it’s the best burger option on the menu. Many of the burger options on Wendy’s menu have more than 600 calories with over 40 grams of fat. Why it made the cut: If you just can’t shake that burger craving, your best bet is to stick to a Jr. (288 calories, 11g fat, 33g carbs, 4g fiber, 15g protein) Hamburger with a side salad (no croutons, 1/2 package of light balsamic vinaigrette) Opting for one side rich in fiber, like the baked potato, and one higher in protein, like the small chili, keeps you full and satisfied for hours. RD tip: Mix side dishes to create a meal. A small chili on the side adds protein while keeping the entire combination under 500 calories. While a plain baked potato is also a great option, if you’re looking for a more flavorful baked potato side, the sour cream and chive option saves you at least 120 calories over stuffed baked potatoes. Why it made the cut: This hearty and filling combination has 11 grams of fiber and 23 grams of protein with less than 8 grams of fat. While the side salad has 260 calories, the majority come from the croutons and dressing, which you can skip to save at least 150 calories. RD tip: This chili can stand alone as a filling meal, but round it out with more vegetables by ordering a side garden salad. It has 250 calories, so it’s a great option when you need something hearty and filling that doesn’t pack on calories. Why it made the cut: Wendy’s chili is surprisingly lean, with 7 grams of fat, 5 grams of fiber and 23 grams of protein. If you’re craving cheese or other toppings, substitute grilled chicken for the crispy chicken to minimize the damage. RD tip: Stick to grilled-chicken sandwiches, as the basic crispy-chicken sandwich on Wendy’s menu adds about 150 extra calories. If you’re craving a sandwich for on-the-go ease, this one fills you up while staying under 400 calories. Why it made the cut: This sandwich provides 35 grams of lean protein and 3 grams of fiber thanks to the grilled chicken and a whole-grain bun. Look for salads that include minimal non-veggie toppings and opt for grilled chicken instead of fried. Some are loaded with more cheese, creamy dressing and fried chicken than actual vegetables. RD tip: Not every salad you come across is a healthy option. Why it made the cut: With a nutritious combination of lettuce, sun-dried tomato quinoa, chickpeas, feta cheese, grilled chicken and hummus, this salad has 43 grams of protein and 8 grams of fiber to keep you full and satisfied. If you’re watching your waistline, but find yourself at Wendy’s, here are five options that clock in under 500 calories, provide at least 20 grams of protein for satiety and are lower in refined carbs. That being said, most of the menu options are loaded with calories, fat and refined carbs, making the majority of its menu downright unhealthy. Whether you’re traveling for work or on your lunch break, a Wendy’s drive-thru can be quite convenient. With more than 6,500 locations worldwide, Wendy’s has been a staple on the fast-food scene.
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