calorie breakdown

When you're on the road or in a rush, fast food might be the only option. If you're always counting calories in a hurry, this cheat sheet of nine meals will keep the calorie count at 400 or fewer.

Wendy's

• Large Chili: 310 calories
• Side Salad: 25 calories
• Fat-Free French Dressing: 40 calories
• Total Calories: 375 calories

McDonald's

• Chicken Nuggets (4-piece): 190 calories
• Tangy BBQ Sauce: 50 calories
• Fruit 'n Yogurt Parfait: 150 calories
• Total Calories: 390

Subway

• Fresh Fit Turkey and Ham Sub: 280 calories
• Small Bag Baked Lays: 120 calories
• Total Calories: 400

KFC

• Grilled Drumsticks (3 drumsticks): 270 calories
• Mashed Potatoes Without Gravy: 90 calories
• Green Beans: 25 calories
• Total Calories: 385

Keep reading for five more fast-food meals under 400 calories.

Eating a vegan diet is not only good for the planet, but it can also help with weight loss. You don't have to commit to a vegan diet to reap all of its benefits. Just try a few of these simple vegan substitutes each week, and you're sure to notice your health improve.

Breakfast may be known as the most important meal of the day, but it's also my favorite. There's always something to satisfy my taste buds whether it's sweet or savory, warm or refreshing. If calories are on your mind, check out the list below to see which breakfast choices contain the fewest.

• Omelet with hash browns:
  Three large eggs (215)
  One ounce of cheddar cheese (114)
  1/2 cup hash browns (207)
  Total: 536 calories
• Scrambled eggs and bacon breakfast:
  Two large eggs (143)
  Three strips of bacon (138)
  1/2 cup hash browns (207)
  One slice whole wheat toast (100)
  Total: 588 calories
• Hard boiled egg and fruit:
  One large egg (78)
  Two cups fruit salad (200)
  Total: 278 calories
• Blueberry pancakes:
  Three blueberry pancakes (253)
  One ounce maple syrup (99)
  Total: 352 calories

I'm just getting started so keep reading to see the calories in other common breakfast foods.

Olive oil has a reputation for being one of the healthiest oils to eat and cook with, but recently, coconut oil is gaining the same support within the health community. With each having their own benefits in the kitchen, here's a guide on deciding which oil is best for your healthy cooking needs.

When compared nutritionally, both coconut and olive oil contain 120 calories and 14 grams of fat per one-tablespoon serving; the significant difference being that coconut oil contains more saturated fat, primarily lauric acid. The American Heart Association (AHA) recommends limiting daily fat intake to 25 to 35 percent of total calories consumed, and saturated fat to less than seven percent. If you're going to eat saturated fat (especially if you have a history of heart issues or high cholesterol), limit your intake, and choose sources like dairy products or meat that also offer protein, calcium, and iron.

Wait a second — what about all the claims that coconut oil can cure obesity, cancer, and thyroid disease, lower your cholesterol, and boost your immune system? That's just it, these amazing health benefits are just claims. Presently, there have been no large studies to support the benefits associated with using coconut oil in meals, and the health and medical communities remain divided. Until more evidence comes out, you may want to wait before cooking everything with coconut oil (but because of its higher smoke point, it might work well in certain instances). When possible, choose a bottle of heart-healthy olive oil. The main type of fat found in all types of olive oil is monounsaturated fatty acids (MUFAs), which offer proven health benefits including lowering cholesterol, which reduces the risk of heart disease.

If you're vegan, coconut oil does make a great substitution for butter since it gives baked goods that same flaky, rich consistency and taste. But since it contains slightly more calories (20 more per tablespoon), it doesn't exactly give you the go-ahead to devour an entire plate of just-baked vegan cookies.

Source: Flickr User Veganbaking.net