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10 Chain-Restaurant Foods Recommended by Sports Nutritionists

McDonald's Egg McMuffin

A McDonald's Egg McMuffin is a great morning choice because it has 18 grams of protein and 4 grams of fiber for 300 calories. It will ensure that athletes don't skip breakfast because they're traveling or short on time.

-Kathleen M. Zelman, MPH, RD, LD, Director of Nutrition, WebMD

Wendy's Broccoli and Cheese Baked Potato with Small Chili

These two menu items can be combined to create a dynamic duo for athletes that you can't get at most other fast-food or quick-casual restaurants. Together, these menu items combine into the perfect recovery meal that's 580 calories, with 29 grams protein. It's also packed with fiber and recovery-enhancing antioxidants from the beans and broccoli.

-Julie Upton, MS, RD, CSSSD, co-founder of Appetite for Health

These are 10 ways to improve your diet when ordering, according to sports dietitian Ellen Coleman, MA, RD, CSSD:

  • Select foods that are broiled, grilled, baked, steamed or boiled rather than fried or saut?ed.
  • Ask for extra vegetables on sandwiches and pizzas, and have a side dish of veggies or beans instead of fries or chips.
  • Choose BBQ sauce, ketchup or mustard instead of mayonnaise for added flavor.
  • Order 1-percent milk or 100-percent orange juice instead of soda.
  • Request salad dressing on the side, so you control the amount used.
  • Ask for a green or fruit salad instead of fries in "value" meals.
  • Ask how the meal item is prepared (how much butter or oil is used). For example, when ordering a grilled chicken sandwich, find out if the restaurant puts butter on the bun prior to toasting. If so, ask for it to be toasted without the butter.
  • Ask for special sauces and toppings on the side, then you'll have control over how much to add.
  • Ask for half the cheese and double the veggies for Mexican or Italian options.
  • A broth-based soup, side salad and appetizer can stand in for a entr?e and is often healthier.
  • Avoid the temptation to order super-size meals.

More: 8 Tips for Eating Out More Healthfully

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About the Author

Julie Upton, MS, RD, CSSD

Julie Upton, MS, RD, CSSD is a San Francisco-based sports dietitian. She is the coauthor of Energy to Burn: The Ultimate Food Guide to Fuel Your Active Life (Wiley, 2009) and The Real Skinny: 101 Fat Habits & Slim Solutions (Penguin, 2013).
Julie Upton, MS, RD, CSSD is a San Francisco-based sports dietitian. She is the coauthor of Energy to Burn: The Ultimate Food Guide to Fuel Your Active Life (Wiley, 2009) and The Real Skinny: 101 Fat Habits & Slim Solutions (Penguin, 2013).

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