Download A Guide to Eating Healthy: Fast Food Style

A Guide to Eating Healthy: Created by: Agnes Chao & Crystal Diaz de Villegas Duke University 2011 Diet & Nutrition Prof. Franca Alphin Fast Food Style What is a Healthy Diet? Don’t Forget to Stay Active! 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. 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. 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] If You Normally Do This: Try Doing This Instead: Vegetables [Broccoli, spinach, carrots, sweet potatoes, kidney/ pinto beans] Watch television when you Do 30 minutes of get home at night stretching or lifting of hand weights in front of the television 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] 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 or at your apartment Take the stairs every other day Avoid…. Trans Fats [Spreads, packaged foods e.g. cookies, donuts] Other Healthy Fast Food Restaurants Fast Food Facts 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 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 •
http://www.mcdonalds.com/us/en/food/food_quality/
nutrition_choices.html •
http://www.bk.com/en/us/menu‐nutrition/index.html The Ugly… •
http://www.nutrition.gov •
http://www.healthydiningfinder.com/ Frequent fast food consumption is associated with... Obesity Type II Diabetes Heart Disease Making Better Choices at Fast Food Restaurants Try one of these healthier snacks! Burger King 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. Apple Fries 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. Satu­
Carbs Calories rated Fat Sodium (g) Protein (mg) (g) (g) 70 3 40 16 0 Unsalted Fries (value) 220 2.5 240 28 2 6 pc. Chicken 250 2.5 820 16 14 Snacks McDonald’s Examples of Healthier Options Hungry between meals? Satu­
Carbs Calories rated Sodium (g) Protein (mg) (g) Fat (g) Yogurt Parfait 160 1 85 31 4 Fruit & Walnut Salad 210 1.5 60 31 4 Ice Cream Cone 150 2 60 24 4 Grilled Snack Wrap 260 3.5 800 27 18 Apple Dippers 100 0 35 23 0 •
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 Tender‐grill Chicken Salad, Olive Oil, & Her‐
shey’s Sundae Pie 1 Egg McMuffin & 1 Milk (2%) Satu­
Calories rated Fat (g) Egg 300 Sodium (mg) Carbs (g) Protein (g) 5 820 30 18 1.5 125 12 8 McMuffin Milk 1% 100 Caution: Meal is high in sodium Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer! Satu­
Calories rated Fat (g) Carbs Sodium (g) Protein (mg) (g) Chicken Salad 230 3 920 9 33 Olive Oil 119 2 0 0 0 Hershey’s Pie 310 12 220 32 3 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 Burger King 1 Southwest Chicken Salad with Southwest Dressing & 1 BK Breakfast Muffin Sandwich & 1 Milk (fat‐free) Vanilla Reduced Fat Ice Cream Cone Satu­
Calories rated Fat (g) SW Salad 320 3 Carbs Sodium (g) Protein (mg) (g) 960 30 30 Satu­
Calories rated Fat (g) Breakfast Carbs Sodium (g) Protein (mg) (g) 410 9 860 24 17 100 0 40 14 10 Sandwich SW Dress­
ing 100 1 340 11 1 Ice Cream Cone 150 2 60 24 4 Caution: Meal is very high in sodium Alternatives: Ask for olive oil instead of SW dressing Fat Free Milk Caution: Meal is high in sodium Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer! Lunch McDonald’s Burger King 6 pc Chicken McNug‐
gets, 1 Mac Snack Wrap & 1 Fruit and Walnut Salad 8 pc Chicken Tenders, Sweet & Sour Sauce, & Apple Fries Satu­
Carbs Calories rated Sodium (g) Protein (mg) (g) Fat (g) Satu­
Calories rated Fat (g) McNuggets 280 3 600 16 14 Chicken Tenders Snack Wrap 330 7 690 26 15 F & W Salad 210 1.5 60 31 4 Carbs Sodium (g) Protein (mg) (g) 380 4.5 610 20 20 S & S Sauce 40 0 60 11 0 Apple Fries 70 0 40 16 0 Caution: Meal is high in sodium and sat. fat Caution: Meal is slightly high in sodium Alternatives: Drink water instead of soda. Get the snack wrap with no added sauces Alternatives: Try eating the chicken tenders with ketchup