Back9Nutrition; Sports Nutrition designed for Golfers

Healthy Choices for Fast Food Eating

Subway Panera bread

• 6” sandwich on whole wheat or honey oat• Grilled chicken salad & fruit

-Meat, cheese, veggie, & sauce on the side• ½ Sandwich on wheat bread

w/1 bag Baked Lays or Apples w/ ½ salad & dressing on side or

broth-based soup

Chick-Fil-A Arby’s

• Breakfast: Bagel w/egg & cheese w/fruit cup • Market Fresh sandwich or wrap

• Grilled chicken sandwich w/fruit cup w/sauce on the side

• Grilled chicken wrap w/small amount dressing • Hot Ham & Cheese Melt

• Grilled chicken salad w/large fruit cup • Market Fresh salad

McDonald’s Wendy’s

• Breakfast: Egg McMuffin w/apple dippers• 2 grilled chicken wraps

• Grilled chicken sandwich w/apple dippers w/mandarin orange cup

• Grilled chicken snack wrap w/yogurt/granola parfait • Grilled chicken sandwich w/low-

• Grilled chicken snack wrap w/snack-size fruit, yogurt, fat yogurt

walnut salad • Grilled chicken salad w/low-fat

• Grilled chicken salad w/apple dippers & caramel yogurt & granola

• Toasted turkey deli sandwich (no bacon) w/apple• Small chili w/4 saltines and low-

dippers & caramel fat yogurt & granola

Jack In The Box Starbucks

• Breakfast: Breakfast Jack w/apple sauce or 2% milk • Non-fat latte (cold or hot)

• Grilled chicken sandwich w/fruit cup or apple sauce -can add sugar-free syrup

• Chicken fajita pita w/fruit cup • Non-fat chai tea

• Grilled chicken salad w/dressing on side & fruit cup • Grande frappuccino light

General Restaurant Rules

•Add a salad before your meal w/dressing on the side

•Your plate should be assembled as such: ¼ carbohydrate, ¼ protein, ½ vegetables/salad

o~1 fist carbohydrate (pasta, rice, potato, sweet potato, bread, corn, peas, etc.)

o~1 palm size meat/protein (chicken, fish, red meat, egg, tofu, cottage cheese, etc.)

o½ plate veggies (salad, steamed vegetables, sautéed vegetables, raw vegetables, etc.)

•Get all dressings, sauces, gravies, dips, etc. on the side

•Never make pasta, rice, or potatoes the meal…make it the side dish & watch what sauces, butters, etc, it is cooked in or covered with

•Avoid drinks with high calories like sodas, sugar-sweet tea, alcohol, juice, etc

Amy Goodson, MS, RD, CSSD, LD

Sports Dietitian