Au Bon Pain
Order Up: A medium strawberry smoothie (a great option for an on-the-go breakfast)
Nutrition Info: This 310 calorie, nearly fat-free sip contains 3 grams of fiber, 100 milligrams of calcium, and a good amount of vitamin C.

Burger King
Order Up: Hamburger with 1% low-fat chocolate milk and BK Fresh Apple Fries with caramel sauce
Nutrition Info: Your kid will down 3 grams of fiber, which is an okay trade-off for the higher calories (540) and saturated fat (6 grams).

Chick-fil-A
Order Up: Chick-fil-A chargrilled chicken sandwich with honey-roasted BBQ sauce, plus a large fruit cup
Nutrition Info: This has 420 calories, 8 grams of fat, and 1.5 grams of saturated fat and delivers 10 grams of fiber, some calcium, and vitamin A. It also provides all of a kid's daily C needs.

McDonald's
Order Up: Four-piece Chicken McNuggets with BBQ sauce, served with a fruit-and-yogurt parfait
Nutrition Info: For 390 calories and 14 grams of fat (just 3 grams of which are saturated), your little one will get 18 percent of her daily calcium and some vitamin C.

Subway
Order Up: Mini-turkey and cheddar on wheat with mustard, lettuce and tomato (okay, do your best), and raisins
Nutrition Info: For 390 calories, 8 grams of fat, and 4 grams of saturated fat, kids get 5 grams of fiber and 140 milligrams of calcium.

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