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Our Top Five Choices at Jack in the Box Based on Caloric Content

Diet Article: Healthy choices for dieters at fast food restaurants.

Jack in the Box has some menu choices that can fit into your weight loss plan based on caloric content. Here are Diet Bites top five choices....

Be sure to account for additional things that you add to your menu selections, as well as salad dressing, croutons, sugar and margarine. None of the following menu selections contain Trans Fat:

1 Egg Roll - about 150 calories, 7 total fat grams, 2 saturated fat grams

1 Taco - About 200 calories, 11 total fat grams, and 3 saturated fat grams

Chicken Fajita Pita - about 330 calories, 10 fat grams in total, and 6 saturated fat grams

Southwest Grilled Chicken Salad -  about 350 calories, 14 total fat grams; the saturated fat content equals 6 fat grams

Grilled Chicken Salad - about 250 calories and 9 total fat grams with 4 in the form of saturated fat

There are other menu selections that should fit well into your healthy weight loss plan but there are also things to be on the watch for that can add too many calories as well as fat grams to your plan. Here are some excellent weight loss tips to follow whether you are eating at Jack in the Box or any other restaurant when away from home.

1. Mayo: this white blob is not only high in caloric and fat values, it is notorious for clogging arteries over time, contributing to heart disease and stroke. Opt for healthier mustard and ketchup over Mayo and secret sauces. The secret to most 'secret sauces' is that they are mined with fat and calories - which gives them their bold flavors. Fat equals flavor.

2. Sugary Beverages: Jack in the Box offers several milkshake options - including a Bacon Shake which contains close to 800 calories per 16 ounces (2 cups). If you want to put 40 grams of fat, about 30 of those in the form of saturated fat and 2 in Trans fat grams - then go for it.

Their Oreo Cookie Ice Cream Shake contains about 1,200 calories and over 60 dietary fat grams - almost 40 of those in the form of saturated fat with 2 Trans fat grams. This is for the big-boy 24 ouncer which equals 3 cups of liquid. The same size Strawberry Ice Cream Shake contains close to the same nutritional values at about 1,120 calories and over 50 total fat grams.

Let's switch modes to soda. If the 24 ounce Root Beer Float is on our tray it's going to cost us over 500 calories and 25 fat grams. What about the same size Mango Smoothie? About 450 calories but the good news is that dietary fat is reduced to zero. Sugar grams equal 91.

What about coffee? It contains zero caloric values when served plain. For Jack in the Box's Vanilla Iced Coffee, the 24 ounce size contains about 170 calories and 3 fat grams. This makes a much better choice over the floats and milk shakes - but for this amount of calories you can enjoy an egg roll or - almost a taco.

Although the carbonated beverages contain zero dietary fat, they are packed with sugar grams and caloric values; let's take a look:

Coca Cola Classic, 44 ounce size, large drink selection: about 500 calories and close to 140 sugar grams
Coca Cola Classic, 32 ounce size, medium drink selection: about 370 calories and 100 sugar grams
Coca Cola Classic, 20 ounce size, large drink selection: about 230 calories and over 60 sugar grams

It doesn't take a Diet Genius to see that beverages can add more negative values to the meal plate - and many times, a food selection from the menu will contain fewer calories and fat than the beverage. Opt for water or the diet friendly drinks when dining out.

3. Desserts: While it may be the favorite part of the meal for those of us with a deep sweet tooth, like the high caloric beverages, desserts can blow our weight loss plan out of the Diet Ballpark. Here are a few examples from the Jack in the Box menu:

By looking at the nutritional values - we can see the better choice. Surprisingly, it is the Chocolate Overload Cake for about 300 calories and only 7 total fat grams. This is why it's important to look at the nutrition guide before ordering. The Mini Cookies appeared to have been the best choice - but when delving deeper, the rich chocolate cake emerged. Share with a friend or enjoy half and save the rest for later.

4. Salad Dressings: These are packed with fat which contributes to extreme caloric totals. Opt for the reduced fat varieties when dining out.

5. Additives: Croutons, crackers and other additives can tack negative values onto your meal. Add with care, and add minimally.

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