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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