I know that I love eating at restaurants that aren’t healthy for me in the least bit, and I can imagine you love to do the same thing. They taste good, and they’re quick why wouldn’t we like them? So I decided to look at these restaurants, and decide which foods we definitely should not eat, and which foods are the best to eat when we do go to them. I looked at Starbucks, McDonalds, Arbys, Jamba Juice, and Jimmy Johns.
Starbucks (compatible to Dunn Bros and Caribou)
What you should NOT have:
Peppermint White Chocolate Mocha w/Whip (iced or not)
This drink is insane the numbers that come with it are high in the bad places and low in the best places. The numbers below are for the non-iced version.
540g Calories Overall this drink is a disaster. One way to be
170g Fat Calories healthier at a place like this, is to ask for “light”
19g Total Fat drinks. Avoid Whip Cream, and blended drinks
12g Saturated Fat tend to be less nutritious
0g Trans Fat.
50g Sodium
80g Carbohydrates
0g Fiber
76g Sugar
14g Protein.
The best option available is...
Old fashioned coffee. 
It has 0 fat, saturated fat, trans fat, cholesterol, carbohydrates, and sugar (unless of course you add some) The downside, there is also no fiber, it has 10g of sodium and very little protein. Coffee isn’t necessarily adding to your health, but it’s not drastically hurting it. (Plus it’s the cheapest thing on the menu!)
McDonalds (compatible to Burger King)
What you should NOT have:
McDonald’s nutrition facts are tricky. They give you the numbers on everything, but the proportions are all different. So I chose three things that you should avoid above everything at McDonalds.
1. Double Quarter Pounder with Cheese 
280g Serving Size 46g Carbohydrates
730g Calories 3g Fiber
360g Calories from fat 47g Protein.
40g Total Fat 9g Sugars
19g Saturated Fat
160g Cholesterol There is almost nothing good about this one,
1330g Sodium(!) the best I can say about it, is the protein.
2. Chicken Selects Premium Breast Strips (10 pc)
442g Serving Size 92g Carbohydrates
1270g Calories 0g Fiber
590g Calories from fat 77g Protein.
66g Total Fat 0g Sugars
12g Saturated Fat
180g Cholesterol The Sugar and Protein counts are
3100g Sodium(!) alright on this, and if you just get a 3 or 5 piece chicken strip meal, you’ll be alright, but this proportion is awful for you.
3. Deluxe Breakfast
441g Serving Size 136g Carbohydrates
1220g Calories 4g Fiber
540g Calories from fat 42g Protein.
60g Total Fat 33g Sugars
17g Saturated Fat
480g Cholesterol This is a horrible way to wake your
1900g Sodium digestive system up. The sugar will put you on a sugar high you will inevitably crash from eventually, and this won’t make you feel good right away in the morning.
The best option available is...
There really is no healthy option at McDonalds but the healthiest thing you can get is probably…
California Cobb Salad (without chicken)
237g Serving Size 8g Carbohydrates
150g Calories 3g Fiber
80g Calories from fat 1g Protein.
9g Total Fat 4g Sugars
4g Saturated Fat
85g Cholesterol The sodium doesn’t look so good on
410g Sodium here, and there are really no health benefits, but this is the least unhealthy item on the menu once you take away all of the sauces.
Arbys
Arby’s is one of the “healthier” fast food restaurants out there. Their numbers don’t quite make it to McDonalds height, but there are still things to look out for.
What you should NOT have:
Italian Sub Roll 
286g Serving Size 49g Carbohydrates
800g Calories 2g Fiber
486g Calories from fat ?g Sugar
54g Total Fat 28g Protein
16g Saturated Fat
85g Cholesterol The sugar content on every item
2610g Sodium has a question mark next to it, so we can’t find that fact out, but the only thing this sandwich has going for it is the protein. The sodium in here is threw the roof as are the calories from fat. Overall this sandwich is a horrible choice.
The best option available is...
Light Roast Chicken Deluxe
195g Serving Size 32g Carbohydrates
250g Calories 4g Fiber
45g Calories from fat ?g Sugars.
5g Total Fat 23g Protein
2g Saturated Fat
40g Cholesterol This at least has a little bit of protein and
950g Sodium fiber and the calorie count isn’t horrible, but it’s still nothing to brag about. The grams of fat is something they can be proud of though, overall this is the best option at Arbys.
Jamba Juice
What you should NOT eat:
Chocolate Moo’d
634g Serving Size 156g Carbohydrates
634g Calories ?g Fiber
72g Calories from fat 16g Protein.
8g Total Fat 142g Sugars
5g Saturated Fat
27mg Cholesterol In the fast food spectrum, Jamba Juice does
379mg Sodium pretty good. But when it comes to nutrition, it fails. There is still too much sodium, to many carbohydrates, and way to much sugar. But the large serving size gives a reason for that, but we shouldn't consume that large of a serving at once. The protein isn’t terrible, and it didn't list the fiber content.
The best option available is...
Berry Fulfilling Power
798g Serving Size 76g Carbohydrates
350g Calories 9g Fiber
9g Calories from fat 10g Protein.
1g Total Fat 55g Sugars
?g Saturated Fat
5mg Cholesterol There’s a little too much sodium in here,
320mg Sodium but other than that, this drink is doing good. It doesn’t have way to much sugar, and the calories aren’t the worst kind of calories. It’s a pretty “balanced” drink, at least for Jamba Juice.
Jimmy Johns (compatible to Milios, and Herberts and Gerberts)
What you should NOT eat:
Italian Night Club (#9)
421g Serving Size 77.21g Carbohydrates
974.69g Calories 1.21g Fiber
?g Calories from fat 46.53g Protein.
52.37g Total Fat ?g Sugars
14.46g Saturated Fat
114.55mg Cholesterol The Sodium is really what gets you in
2763.01mg Sodium these sandwiches in general. They’re all high in it. This one also has a high calorie count, but we don’t know how bad they all are because it doesn't tell us the calories from fat. The bread is what adds a lot of the carbohydrates, but the wheat bread in this sandwich does make it better.
The best option available is...
Totally Tuna (#3)
335g Serving Size 57.08g Carbohydrates
502.32g Calories 2.34g Fiber
?g Calories from fat 21.14g Protein.
19.6g Total Fat ?g Sugars
3.74g Saturated Fat
28.5mg Cholesterol The health facts of the sandwiches at
1131.48mg Sodium Jimmy Johns don’t have a huge range, but this one is definitely the healthiest, It has the last sodium, and the least amount of Calories. The Carbohydrates are at a smaller number as well. While this sandwich isn’t terrible for you, it’s also not great for you. It doesn’t have a lot of protein of fiber, so it’s kind of like the lesser of two evils.
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All of these things are very true, fast food is bad for you because it is made up of a lot of things that aren't neccesarily fair to call food.
But the point of this article was not to say "please go to fast food restaurants and feel good about yourself for eating 'the right thing'" It's here to tell people who are in a hurry, or who are low on money, what your best option is.
We can't stop people from eating fast food, but we can definitely help them eat it a little more responsibly.
But I definitely agree, it seems unfair that these places can call what they sell food sometimes.
It still isn't a good plan to eat fast food, even in moderation. Most of it is completely devoid of essential micronutrients and contains overprocessed ingredients not even thought of as food 100 years ago (e.g. trans fat, highly refined sugar, bleached white flour, most vegetable oils, preservatives, additives, colors, artificial flavors, corn syrup, etc). I rarely look at calorie counts, but instead focus on ingredients. All calories, fat, carbs and protein are not created equal as they are derived from different sources.
Carbohydrates like high fructose corn syrup are not even on the same level as carbohydrates from whole grains and similar sources. We guzzle and gulp down disproportionately massive amounts of corn products on a daily basis, though most people don't even give it a second thought. Also, nearly all North American corn is grown from genetically modified seed and heavily sprayed with toxic pesticides such as atrazine.
Lastly, monounsaturated fats in nuts, olive oil and avocados are very healthy, as well as Omega 3 fatty acids found in fish. Trans fats are not healthy at all and should never be consumed - they stick to your arteries like cement. Saturated fats are bad for you in large amounts. Monounsaturated fats are inflamatory and are not particularly healthy for your cardiovascular system, especially when oxidized (rancid) like they often are in most processed food.
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