How to Eat Healthy at Checkers

You may not automatically think healthy when dining at Checkers. And while it may be more difficult to stick to your diet at this fast-food chain, it's not impossible. You just need to take time to review the restaurant's nutrition information and make choices that best fit your diet, most of which may require you to make slight modifications to your day's intake.

Note that menu items and ingredients change. Check the restaurant's website for current nutrition information.

Most of the options at Checkers are high in calories, fat and sodium. Ordering a kid's-sized burger helps keep portions small, which also helps you save a little on calories, fat and sodium. The Kid's Burger has 280 calories, 12 grams of fat, 6 grams of saturated fat, 570 milligrams of sodium, 28 grams of carbs, 2 grams of fiber and 15 grams of protein.

The Kid's Cheeseburger is a little higher in fat, calories and sodium but a better choice than the full-sized cheeseburger. One serving has 320 calories, 15 grams of fat, 8 grams of saturated fat, 730 milligrams of sodium, 29 grams of carbs, 2 grams of fiber and 16 grams of protein.

If you prefer an adult-sized portion, the best burger option at Checkers is the Chili Cheeseburger. One of these burgers has 320 calories, 15 grams of fat, 8 grams of saturated fat, 620 milligrams of sodium, 30 grams of carbs, 3 grams of fiber and 18 grams of protein. Consider asking for the Chili Cheeseburger without the bun to save calories, carbs and a little sodium.

Checkers also offers chicken and fish sandwiches. But like their burgers, most of these sandwiches are also high in calories, fat and sodium. Frank's Red Hot Chicken Sandwich may be your best option with 320 calories, 16 grams of fat, 8 grams of saturated fat, 1,360 milligrams of sodium, 37 grams of carbs, 2 grams of fiber and 16 grams of protein. But this sandwich is very high in sodium.

Although a little higher in calories, the BLT is a better choice for those watching their sodium intake. One of these sandwiches has 380 calories, 16 grams of fat, 3.5 grams of saturated fat, 830 milligrams of sodium, 47 grams of carbs, 4 grams of fiber and 13 grams of protein.

Checkers does not offer any salads or other healthier side dish options. If you're going to order a side of fries, you may need to cut back on what you eat throughout the day to help keep your overall day's intake balanced. A small order of fries at Checkers has 300 calories, 19 grams of fat, 10 grams of saturated fat, 1 gram of trans fat, 700 milligrams of sodium, 28 grams of carbs and 5 grams of protein.