OK...I realize this is fast food, but sometimes life just comes at you "fast". 

Weight loss success is about making successful choices -  it's about lifestyle. It's about learning and wanting to make wiser, healthier choices when your situations in life aren't ideal. For me success has come with arming myself with the right mindset about taking care of myself and about losing that "diet mentality",  making healthier choices or better yet, the wisest choice, even when you're not in those "healthy choice" moments.

So part of life is knowing how to make those choices. Now, please understand, I'm not condoning, nor am I suggesting that Chick-fil-a or any other fast food eating is your everyday best choice for eating. I rarely eat at fast-food places. But on the days that things are busy and I'm running from appointments on one side of town to the other, I sometimes need that fast-food choice and I'm very thankful for them. It's learning how to be selective and making wise choices that best fit my needs without going "off track" with my eating. It's not making compromises on what to eat or how to eat. Life on the run...you still can...

Early Out From Surgery Choices:

So some of my choices at Chick-Fil-A have been the char-grilled chicken...not the sandwich, I'm not into eating the white bread. White bread is no longer one of the things I consider a healthy choice.  In the beginning of my weight loss experience, I would order the char-grilled chicken patty and a fruit cup, or the carrot raisin salad (only if your eating a small amount) this item has more sugar, it's made with pineapple and raisins.

Later when I was eating larger portions I had to drop the carrot raisin salad and opt for fruit instead. The apples and berries are less sugar than the grapes and oranges...this is when it's important to "know your fruit sugar contents and carb counts". 

A note about bread: enriched is not a good start. I know that bread that says whole wheat is not always whole-grain or high fiber bread, it can be no different than eating white, I haven't checked the Chick-fil-a bread, I will soon...but it is a matter of inquiry, in most places, I inquire about the nutritional facts and sometimes ask to see the labels myself. Am I picky? yep, absolute - 300 pounds plus and not going back picky!

Be careful for slaw, most likely contains sugar...it's raw and can cause gas and bloating, air in the tummy is not the "fill" you need!

Yes, I have been known to order the fries, but I waited to order them until I was at a place when I controlled the amount I ate and they didn't control me. I have reached the place in my journey when my choices revolve around eating to live. I know how many fat grams and how many carbs are in the fries. I make my choice based on those facts. I don't order fries and eat fried chicken together. If I want the nuggets or the whole fried breast, I consider the fat and carbs involved and make choices based on the overall meal counts.

Note to self:  this is not to say that fries are a healthy choice, but potatoes are a veggie...and I'm not living under the diet law anymore...if I want them on occasion, I don't condemn myself for having a few...easy on the ketchup...I used to eat a little fries with my ketchup!

I still remember the basic guidelines around single digit fat, around 10 sugars and about 15 to 20 carbs per meal. 

Recently, I have made the choice of having the chicken salad sandwich...

Let's look at the nutritional information and consider what makes it a good choice.

Chick-Fil-A Chicken Salad Sandwich nutrition:

1 whole sandwich made with whole wheat bread 

500 calories, 20 grams fat, 4 grams fiber, 12 grams sugar, 29 grams of protein.

Here's how to eat it: (food phase-when eating 1 cup portion amounts)

I eat about 2/3 to 3/4 of the sandwich, if I'm not eating any other carb. 

I would not add fries because it would be too many carbs and fat.

I probably wouldn't add fruit, too many carbs, unless I cut the bread down to 1/4 or 1/2 piece...remember portions...sandwiches have 2 portions of bread.

Yes, you could just order the chicken salad, but you have to be careful not to fill up on the fat...you can still get your protein and watch the fat, adding carbs is necessary for blood sugar balance and overall health, such as the apples in the fruit cup. Balance is the key. Eat too much fat and it's going to feel like you swallow a brick.

Info 

I order the chicken salad sandwich with no lettuce add pickles...I got to have those pickles!

2/3 sandwich: 233 calories, 10 grams fat, 3.3 grams fiber, 4 grams sugar, 13.3 grams protein.

3/4 sandwich:  262 calories, 11.2 grams fat, 3.8 grams fiber, 4.5 grams sugar, 15 grams protein.

Yes, I realize the fat is not single digits, but remember, it's a guideline not a law, an occasional choice, and not an ideal everyday selection. 

Check for tips on eating on the run under the blog entry: "where there is a "wheel" there is a way"