ORDER: Simple and Fresh
Basic salads, such as the Mandarin Chicken or Chicken Caesar, have between 200 to 300 calories even with their special dressings. Opt out of extra toppings like crispy noodles and garlic croutons to save 70 calories and 2.5 grams of fat. Even better, pass on regular dressings, and go for the light or fat-free options instead.

You don’t see a lot of baked potatoes on fast food menus, but they’ve been a staple at Wendy’s for years. With 270 calories (without toppings), a potato and a side salad make for a well-rounded meal. Chili is also a unique offering but stick to the small size. The large cup of chili has only 280 calories but 1240 milligrams of sodium –- that’s more than half of the daily recommendation of salt.

If you’re in the mood for a sandwich or burger, the Jr. Hamburger is the best option with 230 calories, 8 grams of fat and just under 500 milligrams of sodium. Or make a meal out of the Grilled Chicken Go Wrap, which has 250 calories, 10 grams of fat and 730 milligrams of sodium.

NOT: Everything Burgers, Boneless Wings and Frozen Treats
The Triple Burger with Everything and Cheese tips the scale at 970 calories, 60 grams of fat (including 27 grams of saturated and 3.5 grams of trans fat) and 2,010 milligrams of sodium. The Baconator burger (that name just bothers me) isn’t much better with 870 calories and 51 grams of fat. Of course, it’s easy to figure out that you shouldn’t order a triple cheeseburger. The Chicken Club Sandwich might seem like a light choice, but stay away — it still packs 550 calories and 26 grams of fat.

I’ve seen a lot of commercials lately for their new boneless wings. Whether you’re eying the Bold Buffalo (520 calories), Honey BBQ (580 calories) or Sweet & Spicy Asian (550 calories), none of them are a healthy choice. Each serving has 18 grams of fat and somewhere between 1990 and 2630 milligrams of sodium –- not to mention a laundry list of preservatives, according to the ingredient info.

And what about Wendy’s signature Frosty dessert? A small Chocolate Frosty has 320 calories and 8 grams of fat, which is enough for a meal. I remember when there was just one kind of Frosty -– now there are all kinds of choices, many with added cookies and candy that only jack up the calorie and fat totals. You’re better off enjoying a small serving of chocolate ice cream from your home freezer.

We have some kudos for Wendy’s: They’re conscientious about noting potential food allergens and providing a list of ingredients for all their menu items. You can look all that up at their site.

We’re all about building better burgers, and believe me, there are a ton of tasty options beyond just beef. Did you know buffalo or bison meat has less cholesterol than chicken? Bison burgers have just as much flavor as regular beef burgers and, best of all, they taste the same! Turkey burgers, salmon burgers and veggie burgers are also high on my list of non-beef options. Serve them up on a crispy English muffin topped with all your favorite fixins (hold the mayo), and you have a hearty burger for your next cookout.

Here are my tried-and-true bison, turkey and veggie burger recipes.

Buffalo Burger
Servings: 4 burgers

1 to 1 1/2 pounds ground buffalo meat (depends how big of a burger you want)
1 tablespoon Dijon mustard
1 teaspoon low-sodium soy sauce
Fresh ground pepper

Mix all ingredients in a bowl. Separate mixture into 4 equal amounts. Form into burgers and cook to desired doneness. Note: Add 2 tablespoons of crumbled blue cheese to the mixture for a tasty treat.

Nutrition Info: Calories: 197; Total Fat: 6 grams; Saturated Fat: 2.5 grams; Total Carbohydrate: 1 gram; Protein: 31 grams; Sodium: 345 milligrams; Cholesterol: 72 milligrams; Fiber: 0 grams

Arugula and Feta Turkey Burger
Servings: 4 burgers

1 to 1 1/2 pounds ground white meat turkey
1 tablespoon Dijon mustard
1 teaspoon olive oil
1 cup raw arugula or baby spinach
2 tablespoon feta cheese crumbles
Salt and pepper to taste

In a large bowl, mix turkey and Dijon mustard. Set aside. In a sauté pan, heat 1 teaspoon olive oil. Add spinach or arugula, and cook until just wilted. Remove from pan and roughly chop. Add chopped greens and feta to burger mixture. Season with salt and pepper. Mix well to evenly distribute. Separate mixture into 4 equal parts. Form into burger and cook 6 to 8 minutes per side until cooked through.

Nutrition Info: Calories: 178; Total Fat: 4 grams; Saturated Fat: 1 gram; Total Carbohydrate: 1 gram; Protein: 36 grams; Sodium: 298 milligrams; Cholesterol: 60 milligrams; Fiber: 1 gram

Veggie Burger
Servings: 4 burgers

1/2 onion, finely chopped
1 clove garlic, finely chopped
2 tablespoons olive oil
1 cup black beans
1/4 cup whole-grain panko breadcrumbs
1 cup cooked brown rice or millet
2 tablespoons finely chopped parsley
1/4 teaspoon cumin
Salt and pepper to taste

Heat 1 tablespoon of oil in a sauté pan. Add onion and garlic and cook on medium heat until translucent. In a food processor, combine beans, bread crumbs, brown rice (or millet), parsley, cumin, onion mixture, remaining oil, salt and pepper. Lightly process (do not puree). Form mixture into 4 equal sized burgers and refrigerate for 30 minutes. Cook on a non-stick or oiled surface.

Nutrition Info: Calories: 186; Total Fat: 7 grams; Saturated Fat: 1 gram; Total Carbohydrate: 25 grams; Protein: 5 grams; Sodium: 147 milligrams; Cholesterol: 0 milligram; Fiber: 4 grams

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and is a finalist on The Next Food Network Star, which airs Sundays on Food Network.

Eat Your Weeds
As a kid, I remember pulling pesky weeds from the garden with my dad. Nowadays, folks are paying a pretty penny to buy weeds — like dandelion greens — from their local produce stand or grocery store chains like Wegman’s. Folks are picking their own, too. That doesn’t mean you should run out to the backyard or nearby park for tonight’s dinner. Read up on what’s safe and what’s not first.

Food Safety Tips from the White House
I’ve taught and written about food safety for 10 years now, and I’m thrilled to see some higher powers are shedding light on the importance of food safety in the home and in our supply chain. The Obama administrations just launched a new food safety website that’s definitely worth browsing. Check it out and tell me what you think.

Most-Grilled Foods
I’m sad to report that veggies are low on the list of favorite grilled foods. In a ranking by a marketing firm, hot dogs, pork chops and, of course, hamburgers (number 1!) beat out humble fresh produce. Try grilling some corn or bell peppers this weekend. If we all band together, we can at least take down pork chops next year.

Another Recall – This Time It’s Beef
In last week’s round up, I told you about several nut recalls. I had feeling more were coming — and, unfortunately, I was right. Late last week, officials recalled almost 96,000 pounds of beef in Illinois due to possible contamination with the deadly strain of the E. Coli 0157:H7 bacteria. If you’re in the affected area, check out this government list of products you need to return to the store.

Pregnant? Don’t Start Eating for Two
When pregnant, women often have the randomest cravings (mine was always for Ben & Jerry’s ice cream in the middle of the night). But I always tell my pregnant clients that you are not really eating for two and even cravings should be controlled. If you’re pregnant, you only need 300 extra calories per day on average — eating more than that can lead to excessive weight gain and complications for both mom and baby, according to new research.

McDonald’s Makes An Egg-cellent Decision
I’m no fast-food fan, but it’s nice to see McDonald’s is taking steps towards using cage-free eggs. The mega-chain is working with its largest egg distributor, Cargill, to make the switch by 2011. Would you dine at McDonald’s (more) if they offered cage-free eggs?

Strike Outs
Hot dogs and beer are classic ballpark favorites. Nowadays you’ll also find pulled pork panini, BBQ ribs, steaks, pizza, fish tacos, margaritas, Bananas Foster and profiteroles (just to name a few). Sure, it may seem obvious that a cheeseburger with fries may be high in calories and fat, but other menu items like nachos, which average 800 calories and 35 grams of fat per serving, or even a package of roasted peanuts may slip under your junk food radar.

Even foods that may seem healthier — chicken sandwiches and jumbo pretzels — can tip the scales when it comes to sodium, fat and calories. Some grilled chicken sandwiches with mayo or cheese can have as much fat and calories as a large slice of pizza (and that can be anywhere from 500 to 900 calories!).

A 32-ounce beer, which is small for some stadium cups, has almost 300 calories; the same size soda has about 350. Either way, be mindful of your beverage selections. Bottled water can be almost as pricey as soda or beer, but at least it’s got less calories! (Try bringing your own water bottle to refill at the fountains.) If the game won’t be the same without a soda or beer, go for the diet and light options. (And remember to stay hydrated — it gets hot out there in the summer.)

Home Runs
The wisest choice is to eat before the game — that way you save money and calories. But if the food is part of the experience, stick to the basics. Hot dogs (hold the chili and cheese) have about 250 to 300 calories per serving. Some stadiums also offer turkey and veggie dogs — top them with low-fat condiments like ketchup, mustard or relish. Peanuts have about 6 calories a piece and they’ll keep you occupied for most of the game (they take a while to crack open and eat), but remember to share the bag to keep the fat in check. A half-cup of Cracker Jack weighs in at about 120 calories and 2 grams of fat. But you’ll get way more than a half-cup at the park. Again split it with a buddy. If you’re in the mood for dessert, go for frozen yogurt over ice cream or cotton candy.

Many stadiums have committed to offering lighter options, including salads, fruit cups and sushi rolls. There are even a few baseball organizations partnering with local wellness centers to improve menus. Dr. Michael Roizen of the Cleveland Clinic established a program to offer healthy options at the Cleveland Indians’ stadium.

Play It Smart
Here are a few other tips to keep in mind:

• Eat before you get there — at home, en route to the stadium or tailgating in the parking lot. You can control your options then.
• Stick to just a taste — slash calories by sharing with friends.
• Go light on the beer and soda –- liquid calories can add up fast!
• Forgo the heavy condiments like mayo, cheese and creamy salad dressings.
• Keep your mouth occupied with sugarless gum and cheering on your favorite player.
• Bring a snack. Check ahead to see if you can carry in your own nibbles — like fruit or homemade trail mix.
• Move around. Don’t just wait for the seventh-inning stretch — get up between innings and walk up and down the bleachers. It will keep you busy and burn off a few calories, too.

TELL US: How do you chow down at the ballpark and still keep things in check?

Cancer Risk #1: HCAs
There are two possible links to cancer when grilling. The first is heterocyclic amines (HCAs), which are formed when amino acids (the building block of proteins) and creatine (a compound naturally found in the muscles of meat) react at high cooking temperatures. Now, grilling isn’t the only way to get HCAs; broiling and frying can do it, too.

Cancer Risk #2: PAHs
The other cancer-causing substance is polycyclic aromatic hydrocarbon (PAH), which forms when fat from grilled food drips on hot coals or ceramic bricks and produces smoke. The chemical travels in the smoke, which then infuses it into your foods. The higher the heat, the more PAH is formed. Smoking meats can also form higher PAH levels.

Decreasing the Chances
I won’t go into the full science — and they’re still researching risks and any links. There’s need to give up grilling (my husband would never agree to that), but you can takes some steps to play it safer:

1. Trim fat off meats and poultry to reduce the drippings or opt for leaner cuts (read our recommended list). Catch drippings in foil or a pan to decrease extra smoke.
2. Cook at lower temperatures (around 350-400°F) and make sure the flames do not come into direct contact with your food.
3. Don’t overcook food — HCAs and PAHs accumulate more in the blackened part of the food. Yes, char marks are part of grilling’s beauty, but cut burnt sections off.
4. Marinate your meats, poultry and fish before grilling. This reduces the amount of HCAs that can form during cooking. Even marinating for as little as 10 minutes helps. before cooking, remove the food from the marinade and drain for a minute to prevent flare ups.
5. Try certain marinade ingredients. These include vinegar, citrus juice and vegetable oil. Herbs like basil, mint, rosemary, thyme, oregano and sage add flavor and are linked to reduced HCA formation.
6. Turn your food often. According to a recent study, burgers cooked at lower temps but turned every minute can produce 75-95% fewer cancer-causing agents than those turned every 5 minutes or so.

This article mentions research that showed adding a cup of mashed cherries to a pound of ground meat suppressed carcinogen formation by 90%. Hmm, cherry-flavored burgers? I wonder how those would taste.

READ MORE:
• Lean Meats & Recipes for the Grill
• 8 Grilling Safety Tips You Need to Know
• Cookout-Friendly Side Salads

I don’t eat a lot of red meat, but when the craving strikes, I won’t deprive myself. Here are a few ideas for ordering a dreamy burger while avoiding a calorie nightmare.

Nutrition Lowdown
Many of your favorite restaurant cheeseburgers tip the scales at 1,100 calories and 75 grams of fat (that’s more than a days worth!). You can shave off calories and fat immediately just by making your own burgers with 3 to 4 ounces of lean ground beef — or cutting down the restaurant burger to that size. Beef is a great source of protein and iron; lean varieties have all these nutrients and less artery-clogging saturated fat.

Resist the Temptation to “Supersize”
No need to order the 5-pound burger — the smaller, the better (kid’s menu, anyone?). Be smart and pass on the mound of fries and gallon of soda (classic companions to a juicy burger). So your burger isn’t lonely, order up a side salad or some steamed veggies. If your burger just isn’t the same without the fries (I hear ya!), make sure you split the order with a buddy or two.

Lighter Burger Options
Lighter alternatives to beef include ground turkey, chicken or bison. Sometimes cheeseburgers come on 300-calorie buns; see if you can have your burger on an English muffin or sliced bread instead. Ask if there is low-fat cheese (every little bit helps), skip the bacon and steer clear of mayo and “special sauce” (which might be a sodium, sugar and fat nightmare) — go for low-fat condiments such as ketchup, mustard, relish or pickles.

[Photo by Tom Censani]

TELL US: What’s your favorite low-cal way to prep a burger?