Nutrition info (per piece): 210 calories, 7 g fat (2 g saturated fat), 0 g carbs (0 g fiber, 0 g sugar), 710 mg sodium, 38 g protein Pro tip: If you opt for the chain’s classic mashed potatoes (90 calories), order them without gravy to save calories and fat. Stick to one grilled chicken breast and a veggie side for a satiating meal. If you’re bringing food home for the family, the 8-piece Bucket Meal comes with eight pieces of your choice of chicken, two large sides, and four biscuits. ![]() They have a greater variety of vegetables than you might find at other fast food outlets, including green beans, corn, and mashed potatoes.” “KFC has actually done a pretty good job of switching up their side options. “A grilled chicken breast would be great served with a vegetable side,” says Rachel Lustgarten, a clinical dietitian at the Comprehensive Weight Control Center at Weill-Cornell Medicine. Nutrition info: 220 calories, 2.5 g fat (0.5 g saturated fat), 43 g carbs (5 g fiber, 13 g sugar), 125 mg sodium, 5 g proteinĭespite being the fried chicken kingdom of the world, KFC does offer grilled options-which should be your only go-to at this chain. “Women in particular often benefit from a nice dose of whole grains, because it’s the best way to get magnesium, something often lacking in their diets and essential in reducing insulin resistance.” “The oatmeal is a clear winner that’s low in calories, sodium, and fat, and has 4 to 5 grams of fiber, plus it’s served all day,” says Bethany Doerfler, a nutritionist at Northwestern Medicine. ![]() The 160-calorie Classic Whole-Grain Oatmeal comes with brown sugar, and the 220-calorie Hearty Blueberry Oatmeal comes with agave syrup. To keep your sugar intake to a minimum, say “no thanks” to the optional sugar add-ins. The coffee chain’s fiber-rich hot oatmeal options, however, are waistline-friendly and don’t skimp on flavor. Classic Whole-Grain Oatmeal or Hearty Blueberry Oatmealīelieve it or not, some of the pastries and breakfast sandwiches at Starbucks have as many calories as a fast food burger.
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