How many calories does the average American need to consume each day? A national survey sponsored by the International Food Information Council Foundation found almost 90 percent of the respondents didn’t know the answer to this question.

Nearly everyone knows s/he must reduce calories to lose weight, but what does that mean to you? What number are you reducing from? Many Americans are consuming 3,000 or more calories per day. It’s suggested the average American consume between 2,000 and 2,400 calories per day.

What’s the best way to spread these calories throughout your daily meal routine? Simply by having 6 small meals a day averaging 300 to 400 calories each.

Lunch is the most common meal eaten outside the home and often on the run. To help you monitor your calories, I’ve put together 7 super 400-calorie fast-food lunches offering a variety of entrees and establishments.

Domino's:
2 Slices Hand Tossed Ham & Pineapple Pizza
Water/Diet Soda
Total Calories: 400

Wendy’s
Wendy’s Junior Hamburger
Side Salad with Fat Free Dressing
Milk 1-percent or water
Total Calories: 444

Burger King
Burger King Fish Filet Sandwich without Tartar Sauce
Side Garden Salad with Fat Free Dressing
Water or Diet Soda
Total Calories: 380

McDonald’s
Chicken McGrill Sandwich without Mayonnaise
Side Salad
Newman’s Own Low Fat Balsamic Vinaigrette Dressing 1/2 pkg.
Water or Diet Soda
Total Calories: 390

Subway
6-Inch Roast Beef Sub with lettuce, tomatoes, onions, green peppers, olives, pickles and 2 Tablespoons of light mayonnaise.
Water or Diet Soda
Total Calories: 380

Olive Garden
Linguini alla Marinara
Side Salad
Low Fat Dressing, 2 ounces
Water or Diet Soda
Total Calories: 376

Ruby Tuesday’s
Petite Sirloin with 2 oz. BBQ Sauce
Steamed Broccoli w/o buttery sauce
Water or Diet Soda
Total Calories: 400

Eliminate the hidden fats found in sauces, gravies, cheeses, etc. Always ask for your dressings on the side and go for the steamed or fresh veggies. Take your time and enjoy your food, using lunch as a time of rejuvenation and relaxation. Remember to keep balance and moderation as your mantra.

Bon appetit!