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Fast Food Facts:Tips to reduce health risks associated with Fast Food | |
 Nutrition can often be a complicated subject. People often ask themselves:
This publication attempts to answer some of these questions, as well as providing some valuable tips on improving the quality of fast food meals. If you have questions about your health or your eating habits, be sure to ask your doctor. Also, the Rhode Island Cancer Council can provide you with a list of doctors in your area as well as further, specific disease information. Numerous studies have shown that a diet low in fat and high in fiber can reduce the risk of many types of cancers, as well as heart disease and can improve general health over time. Also, young girls who consume more calories and fat than is recommended increase their risk of developing Breast Cancer later in life. Unfortunately, fast food tends to contain high fat and many calories, making it an unwise choice. If you choose to eat fast food, however, there are steps you can take to making these types of food healthier. The average adult should consume approximately 2,000 calories per day in order to maintain his or her weight. This value tends to fluctuate, depending on body size, age, gender, and with pregnancy. 2,000 calories is, however, the average and is the value used to calculate the percent daily values presented in this brochure. The following table contains the corresponding values for various other food components based on these 2,000 calories. Daily Recommended Values for the Average Adult:
How Do I Interpret the Data? Inside this newsletter you will find charts detailing the nutritional value of a sampling of fast food's most popular brands and items. These charts also contain the percent daily value. This number tell you what percent of the day's allotment you will meet for this particular area. For instance, on the chart below you will see that a Supreme Beef Burrito has 430 calories, which is 22 % of the daily amount. This means that one burrito will fulfill about one quarter of your calories for a given day. If you stay below 100% for the entire day, you will reduce your risk of weight gain and related health problems.
One serving of this food will give you 22 percent of your calories for the day. Keep It Simple! Specialty burgers often have extra meat and sauces that can add calories and fat. For example, a Double Whopper with Cheese from Burger King has as much fat as is recommended for an entire day's worth of food. The regular hamburger comes in a more reasonable portion size and is a much healthier choice. 
How is it prepared? Many fast food restaurants offer chicken sandwiches grilled and fried. The grilled chicken is not fried in oil and has only a fraction of the fat found in fried chicken. Grilled chicken also has significantly less sodium than its fried counterpart. Try skipping the mayo for even fewer calories. 
Also be aware of fried fish sandwiches. Deep frying makes this otherwise healthy meat higher in fat and calories than a Whopper.
Be Size Wise! Fast food restaurants encourage customers to upgrade their meals to a larger size for only pennies...But what does the upgrade REALLY cost you? At McDonald's a "Super Size" order of fries will cost you almost three times the calories and fat of the small fries. The sodium also increases to 17% of your daily allowance. 
Side Dish Savvy Instead of an order of fries, try a size dish that has more substantial nutritional value and fewer calories. Sizes such as corn, rice, and baked potatoes are an easy way to add flavor and nutrition to a meal without adding unnecessary fats. 
Shake It Up  Before adding a shake to your meal, keep in mind the nutritional content ...some shakes can pack more fat and calories than a small hamburger.
You Are What You Drink  Regular soda contains sugar and caffeine. Often served in extremely large containers, regular sodas can contain as many calories as side dishes. If you chose soda, consider a diet soda or a small cup. Instead of soda, try orange juice, it contains important vitamins and fiber not found in soft drinks. Also consider water. It contains no calories and tap water may be provided free of charge.
Putting it all Together While fast foods are unhealthy independently, putting many of these items together to create a bargain "meal" can make for a dangerous combination. Remember to monitor portion size and substitute healthier foods for those highest in fat and calories. 
Topping It Off Don't be fooled by the healthy appearance of salads. Creamy salad dressings and toppings can contain hidden calories equivalent to those found in a small order of fries. Try topping a salad with a touch of oil and some vinegar, or look for dressings labeled "Reduced Calorie" or "Low Fat". Wendy's FRENCH DRESSING has only 90 Calories per packet.  Salads can be deceiving. Fast Food restaurants often add fried items and excessive processed cheeses, taking away the healthy nutrition commonly associated with salads.
Taco Bell's Taco Salad in Shell:  Don't let a heavy breakfast weigh down your day. Beware of fried foods and meat products. Look instead for fruit, juice, and plain bagels.
Nutritional data was obtained from the following source: Jacobson, Michael and Jayne Hurley. Restaurant Confidential. Workman Publishing Company. Copyright 2002, Center for Science in the Public Interest. Published data is based on independent lab tests of food products in question. General nutritional information and background of the fast food industry can be found in the following publication: Schlosser, Eric. Fast Food Nation. Perennial Publishing. Copyright 2002, 2001. *Further data on Dunkin' Donuts products obtained from DunkinDonuts.com EVERYONE HAS BEEN TOUCHED BY CANCER The Rhode Island Cancer Council is a community program to help lower Cancer's toll, supported in part by grants from the Rhode Island State Legislature and the Centers for Disease Control (CDC). For information on Cancer Detection and Prevention programs in your neighborhood, contact us. We'll give you information on Support Groups and Doctors specializing in Cancer treatments.
We are here to help all Rhode Islanders AND
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Designed & maintained by: Keith McCain |