Fast-Food Swap: Burger King

Swap the salad

Salads aren’t always the healthiest choice. Such is the case with Burger King’s Chicken BLT Salad. Go for a Veggie Burger with a side salad instead and you’ll save 190 calories, 31 grams of fat (10 grams satur­ated) and 130 milligrams of sodium. (But beware: That sodium is still high.)

Swap this: TenderGrill Chicken BLT Salad (grilled chicken, iceberg and romaine lettuce, tomatoes, cheese, bacon bits, with Caesar dressing)
500 calories + 39 g fat (13 g saturated fat) + 1,470 mg sodium

For that: BK Veggie Burger (soy patty with lettuce, tomatoes, ketchup, mustard) and a side garden salad (with low-calorie Italian dressing)
310 calories + 8 g fat (3 g saturated fat) + 1,340 mg sodium