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At Chick-fil-A we use fresh quality ingredients. Our salads and wraps are freshly prepared, the lemon juice for our Lemonade is freshly squeezed, and we even chop our own cabbage and carrots for our Cole Slaw and Carrot and Raisin Salad. We also apply the same fresh approach to our chicken. All of our chicken is freshly breaded at each Restaurant.
We believe in providing a balanced menu with choices. Whether you choose to eat a lighter option with our salads and Chargrilled Chicken sandwich, or treat yourself to one of our delicious hand-spun milkshakes, you will find many products to choose from based on your individual taste preference and dietary requirements.
Find the meal plans below that fit your lifestyle. You can use the meal suggestions below to help you stay within your calorie goal for the day.
Tips for Dining Out
Keep these ideas in mind when eating at Chick-fil-A or other restaurants:
- • Plan ahead. Use nutrition information to plan your meals in advance.
- • Ask for condiments on the side and then add them sparingly. For example, you can order a Chick-fil-A® Chicken Sandwich with no butter on the bun and save 30 calories and 3 grams of fat.
- • Control your portion size. Share large entrees, desserts and other large-portion menu items with a companion. This will decrease the calories and fat consumed.
- • Choose unsweetened drinks. This will decrease the calories consumed. At Chick-fil-A, you may choose from beverages such as Diet Coke®, Chick-fil-A® Diet Lemonade, unsweetened Iced Tea and DASANI® Bottled Water.
- • Choose options with more fiber, such as whole grain breads, pastas, rice, vegetables and fruits. For example, a Chick-fil-A Cool Wrap™ contains 7-8 grams of fiber.
Low Calorie Meals
To maintain a healthy weight, calories consumed should be balanced with calories expended (through physical activity). Excess calories from any source (fat, carb, or protein) may cause weight gain. For those who are trying to lose weight by cutting back on calories, the first step is to talk to your doctor and/or dietitian to learn how many calories you should be consuming in order to lose weight. Your specific calorie goal depends on, among other things, your current weight, height and activity level. You can use the meal suggestions below to help you stay within your calorie goal for the day. Remember, before beginning any exercise or diet program, it is important to first consult with your physician.
Low Calorie Breakfast Suggestions
Low Calorie Lunch and Dinner Suggestions
Low Carb Meals
Carbohydrates are the main fuel for the body. They are the first source of energy for the brain, and can offer good sources of vitamins, minerals and fiber. This is why it is important to keep carbohydrate options in your diet. MyPyramid2 recommends a minimum of 6 ounces of grains, preferably whole grains, per day. An ounce is equal to one slice of bread, ½ cup cooked pasta or rice, 1 cup of cereal or 3 cups of cooked popcorn3.
It is also important to ensure you are getting adequate fiber, especially if you are on a lower carbohydrate diet. Fiber helps lower cholesterol, normalize blood glucose and insulin levels, and can help you to feel full longer and therefore reduce the calories consumed. Increase your fiber intake by choosing whole wheat breads, pastas, cereals, fruits and vegetables. The recommended daily fiber intake is between 20-30 grams of fiber a day. Lower carbohydrate diets often fall short on fiber, so it is important to make sure you are consuming an adequate amount. The Chick-fil-A® Southwest Chargrilled Salad is a great source of fiber with 5 grams per salad. Our Chick-fil-A® Chargrilled Chicken Sandwich, Cool Wrap® and Chick-fil-A® Chargrilled Chicken Garden Salad are also good sources with 3 grams of fiber per serving. See a few low carb recommendations to the right.
Low Carb Breakfast Suggestions
Low Carb Lunch and Dinner Suggestions
Low Carb Sauce and Dressing Suggestions
Low Fat Meals
Fat is a major source of energy for our bodies. It provides a storage form of energy, insulates body tissues and transports fat-soluble vitamins. Not all fat is bad, and it is good to include some fat in your diet as long as it is done in moderation.
Two types of fat you should limit are saturated and trans fatty acids. These types of fat may increase cholesterol levels and can lead to heart disease. Saturated fat can be found in high-fat cheeses, whole milk, butter, fatty meat, skin on poultry and lard. Trans fat is found in many processed and baked goods like cookies, crackers and pastries. At Chick-fil-A, we cook in 100% refined peanut oil for our breaded chicken and 100% canola oil for our Waffle Potato Fries. These oils are not partially hydrogenated, therefore we do not have artificial trans fats in our products.
Other types of fats such as mono- and polyunsaturated fatty acids do not increase cholesterol levels, and some of these, such as Omega-3 fatty acids, can even protect against heart disease. Mono- and polyunsaturated fatty acids can be found in vegetable oils (olive, canola, peanut), nuts, seeds, avocados, and fatty fish such as salmon and tuna. Dietary Guidelines for Americans1 recommends aiming for a total fat intake between 20-35% of calories, with the majority of fat coming from monounsaturated and polyunsaturated fats, and no more than 10% of calories from saturated fat. A few Chick-fil-A recommendations for low fat meals are to the right.
Low Fat Breakfast Suggestions
Low Fat Lunch and Dinner Suggestions
Low Fat Dessert Suggestions
Exercise Makes A Difference
Exercise can help increase your energy, “rev up” your metabolism, burn extra calories, and decrease the risk of stroke, colon cancer, diabetes and high blood pressure. The Dietary Guidelines for Americans recommends at least 30 minutes of moderate physical activity most days of the week, and 60 minutes everyday or most days of the week for children. Here are some fun ways to incorporate exercise into your and your family’s life:
- • Enjoy an evening walk before or after dinner
- • Take your family for a picnic and play a game of ultimate Frisbee
- • Play a game of tag - we are never too old to play tag!
- • Pull out your bicycles and ride around the park
- • Go for a jog while your son or daughter rides their bike with you
Try to find exercise activities you enjoy and you will be more likely to stick with them.
Small activities throughout the day can also help you accomplish this goal. For example, walking up the stairs instead of using the elevator or escalator will increase the calories burned. Continuous exercise for 30 minutes may not be necessary. Activity can be broken up throughout the day. Here are a few ways to add activity to your day:
- • Park a little farther away and add some walking to your day
- • Go for multiple five or ten minute walks during the day
- • Stand up and stretch! This helps bring your energy back and may even help you think more clearly
- • Walk a little faster. Try to vary your speed to get your heart rate pumping
Remember to always consult with your physician before embarking on an exercise routine.
The USDA’s “My Pyramid” guidance system provides many tools to assist in making healthful choices, as well as recommended food intakes and exercise.
What's a Serving?
The most recent Dietary Guidelines for Americans recommends 2 cups of fruit and 2.5 cups of vegetables every day for a 2,000-calorie diet. A 1-cup equivalent is:
- • 1 cup cut-up raw or cooked fruit or vegetables
- • 1 cup fruit or vegetable juice
- • 2 cups leafy salad greens
Next time you visit a Chick-fil-A Restaurant, consider adding a Side Salad or Fruit Cup to your meal to get an additional serving of vegetables or fruit. You may also ask for lettuce and tomato on your sandwich to increase your vegetable intake. Our Chick-fil-A® Southwest Chargrilled Salad, Chick-fil-A® Chargrilled Chicken & Fruit Salad and Chick-fil-A® Chargrilled Chicken Garden Salad are tasty ways to get your daily vegetable servings with 2.5 cups of vegetables per salad.
1. Nutrition and Your Health: Dietary Guidelines for Americans. Available at: http://www.health.gov/dietaryguidelines/dga2000/document/frontcover.htm. Accessed July 23, 2004.
2. Center for Nutrition Policy and Prevention. Available at: http://www.mypyramid.gov. Accessed July 23, 2004.
3. Fiber. American Heart Association Recommendation. Available at: http://www.americanheart.org/presenter.jhtml?identifier=4574. Accessed July 22, 2004.
NOTE: Chick-fil-A does not verify the accuracy of the content contained in any of the preceding websites or referenced materials.