We love: The 460- to 555-calorie Mondito-size burrito, which fills you up but keeps fat and sodium in check.
Danger zone: The breakfasts. In particular, steer clear of the Mondo Breakfast Burritos, which are more than 1,000 calories.
Sometimes, you just gotta have what you crave. Go right ahead: These are the best of the "bad" foods, judge Frances Largeman-Roth, said.
Breakfast Sandwich: Au Bon Pain Scrambled Eggs, Tomato and Spinach Wrap; 390 calories, 15 grams of fat. It's not the absolute lowest for calories and fat, but it delivers 6 grams of fiber and 18 grams of protein, plus 15 percent of your daily calcium.
French Fries: McDonald's Small Fries; 230 calories, 11 grams of fat. Even though Burger King lets you order their fries with no added salt, McDonald's still comes out lower in sodium (160 mg) and has 1 gram less saturated fat than Burger King's value size.
Chicken Nuggest and Tenders: McDonald's 4-piece Chicken McNuggets (190 calories, 12 grams fat) or Burger King 4-piece Chicken Tenders (180 calories, 11 grams of fat). Burger King has 10 fewer calories and 1 less gram of total fat, but McDonald's is lighter on sodium. Take your pick.
Watching your spending? Who isn't, right? Here are the top three picks from the value menus.
McDonald's McChicken Sandwich (dollar value menu): This pick weighs in at just 360 calories and 3 grams saturated fat.
Burger King's Whopper Jr. (value menu): If you love a burger, this is your healthiest budget buy: Just hold the mayo, and it's a 290-calorie lunch.
McDonald's Ice Cream Sundae (dollar value menu):Order strawberry and get 20 percent of your daily calcium for less than 300 calories.
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