What you should order at Wendy’s, dietitians reveal

Lifestyle

Written by Perry Ormont Blumberg, FOX News

Are you going to Wendy's?

You may think of double cheeseburgers and fries, but you can eat smartly (and in moderation) at this popular fast food joint.

Of course, cooking at home, where you can control the ingredients and the amount of salt and sugar, is considered more nutritious than eating out.

“The key to choosing a healthy menu at a fast-food restaurant is to choose foods that provide protein, fat, and fiber,” says New York City-based women's health dietitian and telemedicine expert. says Claire Rifkin, founder of private practice Claire. Rifkin Nutrition.

“This combination of nutrients keeps you full until your next meal and stabilizes your blood sugar levels,” she added.

Nutrition experts suggest what to look for when choosing a Wendy's.

FOX News Digital has reached out to Wendy's for comment.

grilled chicken wrap

Lauren Mahesri, a Houston, Texas-based registered dietitian and owner of the-pediatric-dietitian.com, says the wrap is a great low-calorie, high-protein option.

“It's packed with 27 grams of lean protein and only has 420 calories,” Mahesri says.

“That means you'll stay full longer for the rest of your workday. It also has the lowest saturated fat content on the menu, making it a better option for people with high cholesterol.”

junior cheeseburger

If you want to get some protein, it's OK to order a cheeseburger every now and then.

“The Junior Cheeseburger is a good option for getting 16 grams of protein on the go, right on the go,” says Jesse Holden, registered dietitian at Michigan-based The Kitchen Invitation.

Holden suggested adding pickles, onions, and lettuce and pairing it with apples for added vitamins and fiber.

classic egg and cheese sandwich

Breakfast at Wendy's?

A classic egg and cheese sandwich on an English muffin is “a great breakfast option if you're looking for a healthy option at Wendy's,” Rifkin says.

“The sandwich contains 14 grams of protein, which helps keep you full, and only 4.5 grams of saturated fat (the type of dietary fat you want to limit in your diet). “That's pretty low for a food menu item,” Rifkin added, noting that the sandwich also contains about 5 grams of fiber.

To increase the fiber content of this meal, you can pair it with Wendy's Apple Bites, which are served with sliced ​​apples, Rifkin said.

apple pecan chicken salad

Holden says this Wendy's menu item contains 29 grams of protein and 6 grams of fiber, “both of which are filling and can help you stay fuller longer.”

Additionally, Holden says the combination of sweet, crunchy, creamy, and salty covers all of your favorite tastes and flavors in a salad.

Rifkin is also a fan of the salad, calling it “the best option” compared to other salads on Wendy's menu.

“It includes a variety of plant foods, including apples, cranberries, and pecans, all of which contain fiber, vitamins, and minerals,” she said.

“It's also high in protein from chicken, which, when combined with fiber from plant ingredients, helps keep you fuller for longer,” she continued.

It comes with a packet of dressing, so try using half of it to reduce the saturated fat and calories in your salad, she said.

Kids hamburger with apple bite

Rifkin said it may feel strange to order from a children's menu, but emphasized that children's menus have smaller portions and typically have fewer ingredients in the food, so they are lower in calories and saturated fat.

“Kids' burgers are just a bun and patty, so they're lower in saturated fat than regular burger options that include cheese, mayonnaise, and other sources of saturated fat,” Rifkin says.

“Pair it with a bag of apples instead of fries and you'll also get fiber and additional nutrients.”

Chili cheese baked potato and apple bites

Amy Reynolds, a registered dietitian and owner of Nutrition Therapy & Wellness in Virginia, says you can assemble this nutrient-rich meal by avoiding the sandwich menu and opting for Wendy's sides.

“A chili cheese baked potato alone provides a significant amount of fiber and protein,” says Reynolds.

“Biteing into an apple adds fiber, micronutrients (like potassium and vitamin C), and increases the contrast in taste, texture, and temperature, making the meal more emotionally satisfying,” she said.

To reduce the chance of mindlessly snacking between meals, she says it's important to indulge here and there.

“Additionally, this combination provides about 30% of your daily fiber needs, plus it has less saturated fat than the amount found in an avocado chicken salad,” she says.

There are several other baked potato options, including plain baked potato and cheese baked potato.

Grilled or Classic Chicken Sandwich and Apple Bites (with or without fries)

Reynolds also advised pairing the grilled and classic (fried) versions of this sandwich, as both are surprisingly low in saturated fat.

“Unless your doctor recommends cutting back on salt, choose what you really like,” she says.

“Bite into an apple to round out your meal with a little more fiber and nutrients,” Reynolds said.

Reynolds said if you look forward to fries and enjoy them from time to time, add on a smaller order.

“Eat mindfully and notice when you're full,” she says, adding that you can save the rest for later.