Healthy Fast Food Restaurants #3: McDonald's

Among the big burger-based chains, McDonald's is leading the way in overhauling its menu to offer more heart- and waist-friendly fare. Take the Happy Meals, which you can order with a side of apple dippers (with low-fat carmel) instead of fries and low-fat milk or fruit juice instead of soda. And if you HAVE to have fries, McDonald's are made in a healthy canola-blend oil and come in at just 230 calories for a small.

They have come a long way since the days of Fast Food Nation - at least nutritionally speaking. The trans fats are mostly gone, the number of gut-wrenching calorie bombs are now fewer than ever and the menu holds plenty of healthy options.

The Grilled Chicken Classic sandwich and wraps are healthy choices, too (just make sure to skip the mayo or sauce). So is the salad with Paul Newman low-fat balsamic vinaigrette. Registered dietitians note that an Egg McMuffin, at 300 calories, is a smart alternative to other "calorie-laden biscuit breakfasts." And we commend McDonald's for spelling out the nutritional information right on the back of its tray liners.

Favorite Healthy Options

• Honey Mustard Snack Wrap (Grilled): 260 calories, 9 g fat, 800 mg sodium, 1 g fiber
• Premium Bacon Ranch Salad with Grilled Chicken with Newman's Own Low-Fat Balsamic Vinaigrette Dressing: 285 calories, 12 g fat, 1740 mg sodium, 3 g fiber
• Egg McMuffin: 300 calories, 12 g fat, 820 mg sodium, 2 g fiber
• Vanilla Ice Cream Cone: 150 calories, 3.5 g fat, 60 g sodium, 0 g fiber

Danger Zone

• Filet-O-Fish Sandwich: 380 calories, 18 g fat, 640 mg sodium, 2 g fiber
• Premium Grilled Chicken Club Sandwich: 530 calories, 17 g fiber, 1470 mg sodium, 4 g fiber
• Hotcakes (without syrup and margarine): 350 calories, 9 g fat, 590 mg sodium, 3 g fiber
• McDonaldsland Cookies: 250 calories, 8 g fat, 260 mg sodium, 1 g fiber