e Diet 101

Most fast foods are so high in calories, saturated fats, and sodium that they not only make us fatter, but they also cause the buildup of fat in our arteries, causing heart attacks, strokes, and high blood pressure. But just because you are eating on the go doesn’t mean you have to sacrifice your diet and your health. Keep this helpful list of the best and worst fast food options handy the next time you’re eating on the run.

The Best

If you have to eat on the go, here are some waist friendlier fast food options to try:

• Choose a single hamburger without cheese or sauce. Add lettuce, tomato, and onion, with or without ketchup or nonfat mayo, skip the fries, and order a diet soda.

• Order a grilled chicken sandwich without the mayo, or better yet, a grilled chicken Caesar salad with fat free herb vinaigrette dressing on the side.

• A good choice is a small vegetable chili without cheese.

• Try a soft chicken taco without sauce.

• Get pizza without extra cheese or meat; add fresh veggies to increase the nutrition content.

• Order a large salad plain, or with grilled chicken, and add fat free dressing on the side.

• Choose a roast beef sandwich without the sauce.

• If you must have fries, order the smallest bag and either split with a friend or eat half and toss the rest.

The Worst

The following are fast food options to avoid at all costs:

The average double cheeseburger, with large fries and a large soda, contains approximately 1,800 to 2,000 calories and approximately 100 grams of fat, of which almost 40 grams are saturated fat. It also contains approximately 1,500 mg of sodium. So, for most people, that amounts to the number of calories that they should consume in an entire day and three to four times the amount of fat and salt they should consume in a day.

2 slices of pizza with extra cheese and/or meat contain 750 to 800 calories, 35 to 40 grams of fat (15 grams of saturated fat), and 2,000 mg sodium.

Fried fish sandwiches contain approximately 700 calories, 40 grams of fat (15 grams of saturated fat), and 1,200 mg
sodium.

Nachos with cheese and sour cream contain 1,200 to 1,300 calories, 80 grams fat (25 grams saturated fat), and 2,500 mg sodium.

A chocolate milk shake contains almost 800 calories and 40 grams of fat, of which 25 grams are saturated.

A large cola contains 200 calories.

Large fries contain over 600 calories, 20 grams of fat, and 10 to 12 grams of saturated fat.

Fried chicken or a fried chicken wrap with cheese and sauce contains 700 calories and 44 grams of fat (12 grams saturated fat), and 2,000 mg of sodium.

 

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