Hope Warshaw is a nationally recognized and respected dietitian and diabetes educator who applies more than 25 years of expertise in her work as an author and freelance writer, media spokesperson, consultant and diabetes educator. Her latest book, eat Out, Eat Right, is the basis for her Diet.com blog of the same name.

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Eat Out, Eat Right

by Hope Warshaw, MMSc, RD, CDE, BC-ADM, Dietitian & Diabetes Educator

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by Hope Warshaw, MMSc, RD
Dietitian and author of Eat Out, Eat Right

Does your restaurant meal count equal or exceed 6 a week -- the national average? Add them up. Don’t forget meals eaten in or taken out, count that cup of java and nibble in the am, grab and eat-on-the-run lunch or afternoon pick me up!

Americans down a third of their calories away from home and fruits, vegetables, low fat dairy foods and grains are often missing in action. True, restaurant meals make eating quick and easy. So, mastering menu minefields will be a key to your weight control success!

Join Hope Warshaw, MMSc, RD, as she shows you how simple changes and a few tips skim fats and trim calories at McDonald's.


Premium Crispy Chicken Club Sandwich 630 calories, 60g carbs, 28g fat, 4g fiber, 1,420mg sodium.

French Fries (medium) 380 calories, 48g carbs, 19g fat, 5g fiber, 270mg sodium.

McFlurry with OREO Cookies (12 fl. oz. cup) 550 calories, 88g carbs, 17g fat, 1g fiber, 250mg sodium.

Totals* 1,560 calories, 196g carbs, 64g fat, 10g fiber, 1,950mg sodium.

Healthier Meal

Premium Grilled Chicken Classic Sandwich (hold the mayonnaise) 370 calories, 50g carbs, 5g fat, 3g fiber, 1,110mg sodium.

Premium Asian Salad (without chicken) 140 calories, 15g carbs, 4g fat, 5g fiber, 35mg sodium.

Newman's Own® Low Fat Sesame Ginger Dressing, 1/2 packet 45 calories, 8g carbs, 1g fat, 0g fiber, 370mg sodium.

Vanilla Reduced Fat Ice Cream Cone 150 calories, 24g carbs, 4g fat, 0g fiber, 60mg sodium.

Totals* 705 calories, 97g carbs, 14g fat, 8g fiber, 1,575mg sodium.
*Nutrititon information from www.mcdonalds.com

Tricks ‘N Tips to Eat Right at McDonald’s

- Get to know the camouflaged lingo. “Big” is too large and “crispy” means breaded, fried and higher in fat. Grilled, on the converse, cuts calories and about halves the fat.

- Request low-fat dressing for your salads and drizzle even these sparingly to save fat and calories. McDonald’s offers a choice of three different low fat Newman’s dressings.

- For accompaniments to sandwiches choose a side salad, garden or other salad. If you’ve just got to have those fries, hold the portion to small or split a medium.

- Steer clear of the high fat, high calorie breakfast sandwiches served on biscuits and croissants stuffed. Hold the cheese, bacon and sausage. If you’ve got to have a hand-held option, select the trusty original egg McMuffin. If you can manage a spoon, try their fruit and yogurt parfait.

Click here to buy a copy of Eat Out, Eat Right

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