Fast food is easy and cheap, especially when you opt for the Dollar Menu items. But what of the cost to your health – never mind your waistline? Personally, I don’t eat fast food. I don’t eat red meat and don’t crave what McDonald’s and Burger King are selling. However… I do find myself occasionally with a hankering for a Wendy’s Frosty. Mmm… chocolatey goodness. It’s cheap enough – just a little over a dollar – but is it worth it?

Here are some better-for-you fast food options.

Wendy’s

Frosty. My favorite fast food item isn’t completely off limits, if you do it right. Hint: Think child size. You can get a Jr. Frosty for 190 – 200 calories and 4.5 – 5g fat. That’s not a total splurge, but certainly enough to curb that chocolate craving!

Cheeseburger Deluxe. Without mayo, this burger will run you 300 calories, 13g fat, 800mg sodium, 27g carbs, 2g fiber, 7g sugars and 17g protein. You could do worse!

Ultimate Chicken Grill. One sandwich adds up to 370 calories, 7g fat, 880mg sodium, 43g carbs, 3g fiber, 9g sugars and 34g protein.

Apple Pecan Chicken Salad. If you skip the blue cheese, before the dressing, the salad is 330 calories, 11g fat, 570mg sodium, 32g carbs, 6g fiber, 21g sugars and 30g protein. Jenny Craig salad tip: Rather than drown your salad in dressing, dip your fork tines in the dressing as you eat.

Chicken BLT Cobb Salad: The salad, before dressing, is 380 calories, 18g fat, 1,190mg sodium, 11g carbs, 3g fiber, 4g sugars and 44g protein. Leave off the blue cheese and your salad will be 260 calories and 9g fat. Skip the bacon and you’re down to 330 calories and 15g fat.

Baja Chili Salad: A half-sized salad without tortilla strips, before the dressing, is 260 calories, 16g fat, 770mg sodium, 18g carbs, 6g fiber, 5g sugars and 4g protein.

McDonald’s 

Egg McMuffin. This will run you 300 calories, 12g fat, 30g carbs and 2g fiber. Go cheeseless and it’s only 250 calories, 9g fat, 29g carbs, and 2g fiber .

Vanilla Reduced Fat Ice Cream Cone. This is only 150 calories, 3.5g fat and 24g carbs.

Medium Nonfat Latte with Sugar Free Vanilla Syrup. This tasty treat will only set you back 90 calories, 0g fat and 22g carbs.

Premium Bacon Ranch Salad with Grilled Chicken. Before the dressing, this salad is 260 calories, 9g fat, 12g carbs and 3g fiber. Lose the cheese and it’s only 210 calories, 5g fat, 11g carbs, and 3g fiber.

Premium Asian Salad with Grilled Chicken. Sans dressing, this salad is only 300 calories, 10g fat, 23g carbs and 5g fiber.

Premium Southwest Salad with Grilled Chicken. Before dressing, the salad is only 320 calories, 9g fat, 30g carbs and 6g fiber.

Hamburger. A single hamburger is 250 calories, 9g fat, 31g carbs and 2g fiber.

Premium Grilled Chicken Classic Sandwich. Leave off the mayo and this sandwich will run you 370 calories, 4.5g fat, 50g carbs and 3g fiber.

Burger King

Whopper Jr. Skip the mayo and you’re only at 260 calories and 10g fat, 460mg sodium, 29g carbs, 2g fiber, 6g sugars and 13g protein.

Tendergrill Chicken Sandwich. Lose the mayo and half the bun and you’re at 265 calories and 8g fat.

Hamburger. 240 calories, 8f fat and 460mg of sodium.

Chicken Nuggets. It’s all about portion control. 4 pieces (sans dips) are 190 calories, 11g of fat and 360mg of sodium.

Onion Rings. While grease is never good, sometimes you just have a craving. You could do worse at 150 calories, 8g of fat and 400mg of sodium.

French Fries. Find yourself snacking on the kids’ fries? Don’t beat yourself up too hard – one serving is 240 calories, 10g of fat and 330mg of sodium.

What are your favorite better-for-you fast food options?