A Guide to Eating Healthy: Fast Food Style
[Pages:8]Created by:
Agnes Chao & Crystal Diaz de Villegas Duke University 2011
Diet & Nutrition Prof. Franca Alphin
A Guide to Eating Healthy:
Fast Food Style
What is a Healthy Diet?
Adequate. Provides enough of the energy, nutrients, and
fiber to maintain a person's health.
Moderate. Eating the right amounts of foods to maintain
a healthy weight and to optimize the body's metabolic processes.
Varied. Eating a lot of different foods each day.
Balanced. Contains the combinations of foods that
provide the proper balance of nutrients.
Calories. A measure of the amount of energy that comes
from the nutrients in the foods we eat.
High in...
Fruits [Fresh, frozen, canned, or dried] Vegetables [Broccoli, spinach, carrots, sweet potatoes, kidney/ pinto beans] Whole grains [whole grain rice, bread, crackers, cereal, or pasta] Healthy Fats [Fish, nuts, vegetable oils]
Limit...
Sodium [Highly processed foods, condiments] Saturated Fat [bacon, butter, coconut]
Avoid....
Trans Fats [Spreads, packaged foods e.g. cookies, donuts]
Don't Forget to Stay Active!
Maintaining a healthy diet is very important, but it is only half of what it takes to achieve physical health. Daily physical activity is very important too! Try some of our suggestions below to incorporate physical activity into your daily life.
If You Normally Do This: Try Doing This Instead:
Watch television when you Do 30 minutes of
get home at night
stretching or lifting of
hand weights in front of
the television
Drive to the store down the Walk to and from the store block
Go out to lunch with friends
Take a 15 or 30 minute walk with your friends at lunch- time 3 days each week
Take the elevator at work Take the stairs every other
or at your apartment
day
Other Healthy Fast Food Restaurants
Atlanta Bread Au Bon Pain Chipotle Corner Bakery Cafe Einstein Bros. Bagels Jason's Deli Noodles and Company Panera Bread Taco Del Mar
Additional Online Resources
? nutrition_choices.html
? ? ?
Fast Food Facts
Statistics
? 1 in 4 Americans currently visit a fast food restaurant each day ? Nearly 34% of adults in America are obese and 34% are considered
to be overweight ? 20% of adults in Durham, NC consume fast food 3 or more times
per week ? 65% of adults in Durham, NC are overweight or obese
The Good...
Quick/Convenient Inexpensive Filling
The Bad...
High in sodium and saturated fat One meal typically provides more than enough calories, fat, and sodium for an entire day
The Ugly...
Frequent fast food consumption is associated with... Obesity Type II Diabetes Heart Disease
Making Better Choices
at Fast Food Restaurants
It is best to eat fast food as little as possible, as it is energy dense, high in saturated fat, low in vitamins and minerals, and associated with low vegetable and milk intake. However, we realize that many lifestyles depend on a fast food diet and thus it is even more important to learn ways to side-step or reduce the unhealthy nutritional components of fast food.
General Suggestions
Drink water with your meal. Soda is high in sugar and calories. Try ordering unsweetened ice tea or add a slice of lemon to your water.
"Undress" your food. Mayonnaise, salad dressings, and ketchup are high in fat or sodium. Try scraping off the mayon- naise or ketchup on your burger/sandwich, and get your salad dressing on the side.
Customize your order. Many foods would be healthier if they were prepared differently. Try asking for your chicken to be grilled rather than deep fried/ crispy.
Avoid bacon. Bacon is high in fat and calories and has very few nutrients. Instead of adding bacon to burgers/ sandwiches for extra flavor, try adding extra pickles, onions, tomatoes, etc.
Avoid super-sized portions. A single fast food meal pro- vides enough calories for an entire day. Don't super-size!
Eat mindfully. The way you consume your food can directly impact your body. Instead of going through the drive-thru, try ordering at the counter and sitting down to enjoy your food.
Try one of these healthier snacks!
Burger King
Satu
Carbs
Calories rated Fat Sodium (g) Protein
(g)
(mg)
(g)
Apple
70
3
40 16
0
Fries
Unsalted 220
2.5
240 28
2
Fries
(value)
6 pc.
250 2.5 820 16 14
Chicken
Snacks
Hungry between meals?
McDonald's
Satu
Carbs
Calories rated Sodium (g) Protein
Fat (g) (mg)
(g)
Yogurt Parfait
160
1
85 31 4
Fruit & Walnut Salad
210 1.5 60 31 4
Ice Cream 150
2
Cone
60 24 4
Grilled Snack Wrap
260 3.5 800 27 18
Apple
100
0
Dippers
35 23 0
Examples of Healthier
Options
? Familiarize yourself with this guide or others that provide nutrition information on food items at fast food restaurants before eating out.
? The recommendations provided in this guide are based on the needs of an average person who consumes 2,000 calories per day. Please adjust accordingly.
? The following are examples of healthier options at McDonalds and Burger King, but they are far from perfect and should still be consumed in moderation.
Challenge: How often do you eat at fast
food restaurants? This week, try cutting the number of your visits in half! For example, if you normally eat at fast food restaurants 4 times a week, try only going 2 times this week. Develop new healthy habits!
Breakfast
McDonald's
Burger King
1 Egg McMuffin & 1 Milk (2%)
Tender-grill Chicken Salad, Olive Oil, & Her- shey's Sundae Pie
Satu
Carbs
Calories rated Sodium (g) Protein
Fat (g) (mg)
(g)
Egg
300 5 820 30 18
McMuffin
Milk 1% 100 1.5 125 12 8
Caution: Meal is high in sodium
Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer!
Calories
Satu rated Fat (g)
Carbs
Sodium (g) Protein
(mg)
(g)
Chicken 230 3 920 9 33
Salad
Olive Oil 119
2
0 0 0
Hershey's 310 12 220 32 3
Pie
Caution: Meal is very high in sodium and sat. fat
Alternatives: If you don't like chocolate, try some apple fries instead
Dinner
McDonald's
1 Southwest Chicken Salad with Southwest Dressing &
Vanilla Reduced Fat Ice Cream Cone
Satu
Carbs
Calories rated Sodium (g) Protein
Fat (g) (mg)
(g)
SW Salad 320 3 960 30 30
SW Dress 100 1 340 11 1
ing
Ice Cream 150
2
Cone
60 24 4
Caution: Meal is very high in sodium
Alternatives: Ask for olive oil instead of SW
dressing
Burger King
1 BK Breakfast Muffin Sandwich & 1 Milk (fat-free)
Satu
Carbs
Calories rated Sodium (g) Protein
Fat (g) (mg)
(g)
Breakfast 410 9 860 24 17
Sandwich
Fat Free 100
0
Milk
40 14 10
Caution: Meal is high in sodium
Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer!
Lunch
McDonald's
6 pc Chicken McNug- gets, 1 Mac Snack Wrap & 1 Fruit and Walnut Salad
Burger King
8 pc Chicken Tenders, Sweet & Sour Sauce, & Apple Fries
Satu
Carbs
Calories rated Sodium (g) Protein
Fat (g) (mg)
(g)
McNuggets 280 3 600 16 14
Snack Wrap
F & W Salad
330 7 690 26 15 210 1.5 60 31 4
Caution: Meal is high in sodium and sat. fat
Alternatives: Drink water instead of soda. Get the snack wrap with no added sauces
Satu Calories rated
Fat (g)
Carbs
Sodium (g) Protein
(mg)
(g)
Chicken 380 4.5 610 20 20
Tenders
S & S Sauce
40 0 60 11 0
Apple Fries
70 0 40 16 0
Caution: Meal is slightly high in sodium
Alternatives: Try eating the chicken tenders with ketchup
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