You're in the mood for comfort food. One 6-ounce breast from KFC has 360 calories, 5 grams of saturated fat and 1,080 milligrams of sodium. A same-size fillet (about one and a half decks of cards) from Outback Steakhouse has just 218 calories, 4 grams of saturated fat and 206 milligrams of sodium, making it a much better choice. But because no one orders a piece of meat by itself, says Jibrin, typical side dishes make both these choices similarly diet-busting. Adding mashed potatoes and cole slaw to your chicken means 810 calories and 11 grams of saturated fat. A fillet with mashed potatoes and a salad with blue cheese dressing has 902 calories and a whopping 21 grams of saturated fat.
Healthier Chicken: Go for green beans (25 calories), an undressed salad (15 calories—splash on oil and vinegar at home) or a 3-inch piece of corn on the cob (71 calories).
Healthier Steak: Order a leaner cut of sirloin or tenderloin; calories and fat skyrocket in cuts like rib eye, prime rib, Porterhouse and New York strip. Avoid rich, buttery sides, and have your steak with grilled vegetables and a baked potato.
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