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Simple Steps at McDonald’s
®
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Save on Sodium
Sodium is a mineral found in table salt,
as well as in many foods, where it occurs
both naturally and as added flavoring. The
Dietary Guidelines for Americans, 2010
recommend that individuals reduce their
daily intake to less than 2,300 milligrams
(mg) – the amount of sodium found in about
one teaspoon of salt. Individuals who are
51 and older and those of any age who
are African American or have hypertension,
diabetes, or chronic kidney disease are
encouraged to reduce daily intake to
1,500 mg of sodium.
Cut Calories
Calories are a measure of how much
energy is provided by a serving of a food
or beverage. The Dietary Guidelines for
Americans, 2010 recommend managing
weight by balancing calories consumed
from foods and beverages and being
physically active. Individual daily calorie
needs vary for men and women depending
on a range of factors including age, gender,
height, weight and physical activity level.
In general, guidelines recommend 1,600
to 2,400 calories per day for women and
2,000 to 3,000 calories per day for men.
If you’re paying attention to your sodium intake, here are some small,
simple steps that can add up to big savings:
Request hamburgers without grill seasoning, which contains a mix of salt and pepper.
Ask for French fries without added salt.
Hold on adding salt at the table.
Skip or go light on sandwich condiments such as ketchup, mustard, pickles,
sauces and dressings.
Use a smaller amount of salad dressings.
Order sandwiches without cheese
(you’ll save 200 mg for each slice of American cheese).
Choose menu items made without sausage or bacon.
If you’re paying attention to the calorie content of foods and beverages,
here are some small, simple steps that can add up to big savings:
Order
Calories Saved
A Premium Salad with grilled chicken instead of crispy chicken
160
Newman’s Own® Low Fat Balsamic Vinaigrette
Salad Dressing instead of Creamy Caesar Salad Dressing
150
A small McCafé® Strawberry Banana Real Fruit Smoothie
with Low Fat Yogurt instead of a Hot Fudge Sundae
120
Use only half the packet of Newman’s Own®
Ranch Salad Dressing
85
A Filet-O-Fish® sandwich without tartar sauce
90
Trim Fat
If you’re paying attention to the amount of fat in your diet, here are some
small, simple steps that can add up to big savings:
Dietary fats are found in both plant and
animal foods, and most foods contain
several different types of fat. Fat is a source
of energy and supports a number of your
body’s functions, such as helping to absorb
the essential vitamins A, D, E and K. Experts
recommend choosing fats wisely and limiting
total fat intake to no more than 20 to 35
percent of your daily calories. Based on a
2,000 calorie-a-day diet, this amounts to
about 44 to 78 grams of fat per day.
Order
Fat Grams Saved
Apple Slices instead of a small order of French fries
An Egg McMuffin sandwich instead of a Sausage McMuffin
®
11
10
®
A Big Mac sandwich without special sauce
9
A Filet-O-Fish® sandwich without tartar sauce
9
Use only half the packet of Newman’s Own® Creamy Caesar Salad Dressing
9
®
The Dietary Guidelines for Americans, 2010 and MyPlate recommend eating more vegetables; fruits; whole grains; fat-free or low-fat milk and milk products as well as choose a
variety of protein foods as part of a balanced eating pattern while staying within calorie needs. They also recommend 1,600 to 2,400 calories per day for adult women and 2,000 to
3,200 calories per day for adult men, depending on age and physical activity level.
Information is accurate as of March 2013. For the most up-to-date information, please visit www.mcdonalds.com/nutrition
© 2013 McDonald’s