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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 get home at night
Do 30 minutes of stretching or lifting of hand weights in front of the television
Drive to the store down the block
Walk to and from the store
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
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 • http://www.mcdonalds.com/us/en/food/food_quality/
nutrition_choices.html
• http://www.bk.com/en/us/menu‐nutrition/index.html
• http://www.nutrition.gov
• http://www.healthydiningfinder.com/
Fast Food Facts
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
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
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.
Burger King
Calories Satu
rated Fat (g)
Sodium (mg)
Carbs (g)
Protein (g)
Apple Fries
70 3 40 16 0
Unsalted Fries (value)
220 2.5 240 28 2
6 pc. Chicken
250 2.5 820 16 14
Try one of these healthier snacks!
Snacks Hungry between meals?
McDonald’s
Calories Saturated Fat (g)
Sodium (mg)
Carbs (g)
Protein (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
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
Calories Saturated Fat (g)
Sodium (mg)
Carbs
(g)
Protein (g)
Egg
McMuffin 300 5 820 30 18
Milk 1% 100 1.5 125 12 8
1 Egg McMuffin &
1 Milk (2%)
Caution: Meal is high in sodium
Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer!
Calories Saturated Fat (g)
Sodium (mg)
Carbs (g)
Protein (g)
Chicken Salad
230 3 920 9 33
Olive Oil 119 2 0 0 0
Hershey’s Pie
310 12 220 32 3
Tender‐grill Chicken Salad, Olive Oil, & Her‐shey’s Sundae Pie
Caution: Meal is very high in sodium and sat. fat
Alternatives: If you don't like chocolate, try some apple fries instead
Burger King
Dinner McDonald’s
Calories Saturated Fat (g)
Sodium (mg)
Carbs (g)
Protein (g)
SW Salad 320 3 960 30 30
SW Dressing
100 1 340 11 1
Ice Cream Cone
150 2 60 24 4
1 Southwest Chicken Salad with Southwest Dressing &
Vanilla Reduced Fat Ice Cream Cone
Caution: Meal is very high in sodium
Alternatives: Ask for olive oil instead of SW
dressing
Burger King
Calories Saturated Fat (g)
Sodium (mg)
Carbs (g)
Protein (g)
Breakfast
Sandwich 410 9 860 24 17
Fat Free Milk
100 0 40 14 10
1 BK Breakfast Muffin Sandwich &
1 Milk (fat‐free)
Caution: Meal is high in sodium
Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer!
Lunch McDonald’s
Calories Saturated Fat (g)
Sodium (mg)
Carbs (g)
Protein (g)
McNuggets 280 3 600 16 14
Snack Wrap
330 7 690 26 15
F & W Salad
210 1.5 60 31 4
6 pc Chicken McNug‐gets, 1 Mac Snack Wrap & 1 Fruit and Walnut Salad
Caution: Meal is high in sodium and sat. fat
Alternatives: Drink water instead of soda. Get the snack wrap with no added sauces
Calories Saturated Fat (g)
Sodium (mg)
Carbs (g)
Protein (g)
Chicken Tenders
380 4.5 610 20 20
S & S Sauce
40 0 60 11 0
Apple Fries
70 0 40 16 0
8 pc Chicken Tenders, Sweet & Sour Sauce, & Apple Fries
Caution: Meal is slightly high in sodium
Alternatives: Try eating the chicken tenders with ketchup
Burger King
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