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Healthy Food on the Fly

 


Breakfast

Starbucks

Perfect Oatmeal


Mix your oats with preportioned packets of brown sugar (50 calories), dried fruit (100 calories), or nuts (100 calories).

140 calories 3 g fat

Au Bon Pain

Apple Croissant


This sweet pastry has half the calories of an apple strudel—and delivers 70 percent of your daily vitamin C needs.

280 calories 11 g fat

Dunkin' Donuts

Egg White and Turkey Sausage Flatbread


With 19 grams of protein, this hearty sandwich will keep you satisfied for hours.

280 calories 6 g fat

Lunch

Panda Express

Mixed Veggies and Steamed Rice


This stir-fry contains two vegetable servings—and no MSG or trans fat.

390 calories 0.5 g fat (with 1?2 a serving of rice)

McDonald's

Hamburger


Instead of fries, opt for a side salad with lowfat balsamic vinaigrette (60 calories, 3 g fat).

250 calories 9 g fat

Baja Fresh

Ensalada with Charbroiled Chicken


Top this high-protein salad with fresh salsa verde and you'll tack on just 15 extra calories.

310 calories 7 g fat

Dinner

Pizza Hut Express

Personal Pan Cheese Pizza


To keep calories in check, take half the pie to go—or toss it if you'll be tempted to eat it minutes later.

295 calories 12 g fat for 1?2 a pizza

Champions Sports Bar & Restaurant

Sesame Seared Tuna Salad


Yellowfin tuna tossed with an orange, ginger, and mustard dressing has gourmet appeal.

372 calories 18 g fat

KFC

Honey BBQ KFC Snacker


Order a side of steamed string beans (25 calories) with this sweet-spicy chicken sandwich.

210 calories 3 g fat

Snacks

Hudson News

Special K Chocolate Peanut Protein Snack Bar


Unlike candy, this chocolatey treat contains fiber and 4 grams of protein.

110 calories 3.5 g fat

Hudson News

Snak Club Tropical Mix Dried Fruit


Satisfy that midday sugar craving with this fruit-and-nut combo.

120 calories 5 g fat per 1?3 bag

Hudson News

Wheat Thins


These crackers have 40 percent less fat than chips and are made with whole grains.

140 calories 6 g fat for 16 crackers