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PubID: UNP-0013 		Title: MAKE WISE FAST FOOD CHOICES Pages: 10     Balance: 0
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UNP-0013 Make Wise Fast Food Choices

UNP-0013, New April 2001. Donnie L. Cook, Extension Specialist, Health and Nutrition, Alabama A&M University.

Make Wise Fast Food Choices
Food Guide Pyramid

A Guide to Daily Food Choices

Fats, Oils & Sweets

  • Use sparingly

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group

  • 2-3 servings daily

Milk, Yogurt & Cheese Group

  • 2-3 servings daily

Fruit Group

  • 2-4 servings daily

Vegetable Group

  • 3-5 servings daily

Bread, Cereal, Rice & Pasta Group

  • 6-11 servings daily
CAUTION: Recommended fat intake is based on total calories consumed, other physical factors, and individual activity levels. The recommendation is 30% of total calories. Eating foods containing greater than 30 grams of fat per serving daily may contribute to chronic health problems.

Why Choose Low Fat Food When Eating?

  • Too much fat and high calories cause obesity.
  • Too much fat and cholesterol may clog arteries and cause heart disease.
  • Too much fat may cause certain types of cancer.

Tips for Making Wise Food Choices at Fast Food Restaurants

  • Order meat items grilled, roasted, broiled or baked without added fat.
  • Order sandwiches without mayonnaise or other creamy dressings.
  • Skip the extra cheese.
  • Order breakfast sandwiches made with English muffins instead of biscuits.
  • NEVER say "Supersize It."

Burger King ®

  

Healthiest Choices (10 g fat or less)

  • BK Broiler Chicken Sandwich w/o mayo (370 calories, 9 g fat)
  • Broiled Chicken Salad (200 calories, 10 g fat)

Reasonable Choices (18 g fat or less)

  • Hamburger (320 calories, 15 g fat)
  • Chic'N Crisp Sandwich w/o mayo (360 calories, 16 g fat)
  • Chicken Tenders, 4 pieces (180 calories, 11 g fat)
  • Whopper Jr. w/o mayo (320 calories, 15 g fat)

Occasional Choices (28 g fat or less)

  • French Fries, medium (400 calories, 21 g fat)
  • Whopper Jr. with Cheese (450 calories, 28 g fat)
 

Domino's Pizza ®

(per 2 slices of 12" pizza)

 

Healthiest Choices (10 g fat or less)

  • Hot Wings (4) (180 calories, 10 g fat)
  • Plain Bread Sticks (2) (232 calories, 8 g fat)

Reasonable Choices (18 g of fat or less)

  • Cheese, hand tossed (375 calories, 11 g fat)
  • Veggie, thin crust (338 calories, 17 g fat)
  • Pepperoni, hand tossed (449 calories, 18 g fat)

Occasional Choices (28 g fat or less)

  • Cheese, deep dish (482 calories, 22 g fat)
  • Veggie, deep dish (547 calories, 27 g fat)
 

Hardee's ®

  

Healthiest Choices (10 g fat or less)

  • Apple Cinnamon 'N Raisin Biscuit (250 calories, 8 g fat)
  • Chicken Leg (170 calories, 7 g fat)
  • Chicken Wing (200 calories, 8 g fat)
  • Small Mashed Potatoes (70 calories, 0 g fat)

Reasonable Choices (18 g fat or less)

  • Hamburger (270 calories, 11 g fat)
  • Hot Ham 'N Cheese Sandwich (300 calories, 12 g fat)
  • Chicken Fillet (370 calories, 15 g fat)
  • Regular Roast Beef Sandwich™ (310 calories, 16 g fat)

Occasional Choices (28 g fat or less)

  • Big Roast Beef Sandwich (410 calories, 24 g fat)
  • Fisherman's Fillet™ (520 calories, 28 g fat)
 

Subway ® (6" sub)

  

Healthiest Choices (10 g fat or less)

  • Turkey Breast (282 calories, 4 g fat)
  • Veggie Delight ® (232 calories, 3 g fat)
  • Roast Beef (296 calories, 5 g fat)
  • Ham (293 calories, 5 g fat)

Reasonable Choices (18 g fat or less)

  • Cold Cut Trio™ (374 calories, 14 g fat)
  • Tuna w/ light mayo (378 calories, 14 g fat)

Occasional Choices (28 g fat or less)

  • Classic Italian B.M.T. Sub (450 calories, 21 g fat)
 

Taco Bell ®

  

Healthiest Choices (10 g fat or less)

  • Grilled Steak Soft Taco (200 calories, 7 g fat)
  • Grilled Chicken Taco (200 calories, 7 g fat)
  • Taco (170 calories, 10 g fat)

Reasonable Choices (18 g fat or less)

  • Grilled Steak Soft Taco Supreme (240 calories, 11 g fat)
  • Gordita Supreme ®, chicken (300 calories,13 g fat)
  • Bean Burrito (370 calories, 12 g fat)
  • Tostada (250 calories, 12 g fat)
  • Nachos (320 calories, 18 g fat)

Occasional Choices (28 g fat or less)

  • Chalupa Supreme ®, chicken (360 calories, 20 g fat)
  • Taco Salad w/ salsa w/o shell (430 calories, 22 g fat)
 

Wendy's ®

  

Healthiest Choices (10 g fat or less)

  • Grilled Chicken Fillet (300 calories, 8 g fat)
  • Jr. Hamburger (280 calories, 10 g fat)

Reasonable Choices (18 g of fat or less)

  • Jr. Cheeseburger (320 calories, 13 g fat)
  • Garden Veggie Pita (400 calories, 17 g fat)

Occasional Choices (28 g fat or less)

  • Chicken Caesar Pita (480 calories, 19 g fat)
  • Classic Single w/everything (420 calories, 20 g fat)
  • Chicken Club Sandwich (480 calories, 21 g fat)

This project is funded by USDA, ARS, BA, FMOD and Alabama Cooperative Extension System

For more information, contact your county Extension office. Visit http://www.aces.edu/counties or look in your telephone directory under your county's name to find contact information.
Issued in furtherance of Cooperative Extension work in agriculture and home economics, Acts of May 8 and June 30, 1914, and other related acts, in cooperation with the U.S. Department of Agriculture. The Alabama Cooperative Extension System (Alabama A&M University and Auburn University) offers educational programs, materials, and equal opportunity employment to all people without regard to race, color, national origin, religion, sex, age, veteran status, or disability.
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