A constant dilemma moms find themselves in on game days is what to feed the family that is fast AND healthy. Many times you find yourself in the car starving, with only fast food options. Here are some suggestions on where and how to make healthier food choices when fast food is your only option.

McDonald’s

Salads: Take it easy on the dressing, get the grilled chicken versus the breaded chicken.

Hamburger (240 calories) and a side salad (50 calories)  are a satisfying meal which is still low in calories.

Egg White Delight McMuffin is  a great breakfast choice, with only 250 calories.

Wendy’s

This restaurant has some great low-calorie food items. Side salads are a good choice.

The small chili has 170 calories.

Baked potato without the butter, cheese or sour cream.

Subway
6″ Oven-Roasted Chicken Breast, 310 calories.

6″ Veggie Delite, 230 calories.

Soups: Each restaurant features two soups daily, and the ones listed below each contain 160 calories or fewer: Cream of Broccoli, Minestrone, New England Style Clam Chowder, Roasted Chicken Noodle, Spanish Style Chicken with Rice, Tomato Garden Vegetable with Rotini, and Vegetable Beef.

Panera

Half Smoked Turkey Breast on Artisan Whole Grain Loaf plus Low-Fat Garden Vegetable with Pesto Soup (from the You Pick Two Menu); 320 calories.

Power Mediterranean Chicken Salad (no bacon) plus Baked Lays Potato Chips; 430 calories.

Panera has a secret menu with healthy egg-white bowls and a steak lettuce wrap; say you’re ordering from the “hidden menu”.

Tips

Use these tips to control portions, calories, fat, saturated fat and sodium:

Order from the kids menu, smaller portions equals less calories.

Say no to mayonnaise-based sauces.

Use lower-calorie spreads and toppings: mustard, ketchup, barbecue sauce, salsa, pico de gallo.

Skip or go light on cheese or bacon.

Pile extra vegetables on subs, sandwiches and pizza.

Order salad dressing on the side, use it sparingly.

Replace salad dressing with a vinaigrette.