Healthy Habits
When you visit a restaurant choose from the items labeled “healthy” or “light.” Most restaurants offer special sections in their menu for healthier selections.
Healthy Habits
It is important to stay hydrated, but make a smarter choice when you reach for a beverage. Choose skim or low-fat milk, 100% fruit juice or water to quench your thirst.
Healthy Habits
When given the chance to choose a salad dressing, choose low-fat, reduced fat or non-creamy dressings. They have less added fat.
For TeensWHAT ARE YOU EATING?
Ok, We Know You Might Eat It, So ...
Let's face it. A lot of you are exercising less and munching on fast food more. It's that simple, and it's not good. Hey, we know there are so many distractions and tasks such as homework that require SITTING and not moving much. Also fast food can taste really good and it’s fast and easy.
"We've got the fattest, least fit generation of kids ever," says James Hill, a University of Colorado nutritionist, as cited in the eye-opening “Fast Food Nation,” written by Eric Schlosser. Keep that thought in mind. You're at an age now when you're becoming more independent in making food choices. So this is the time to learn how to make healthy, informed decisions about the foods you eat. You might eat fast food. OK, we know that. And you need some fat in your diet. But think before you eat!
Play SNACK ATTACK!!
Target the BAD fast food in Snack Attack, our interactive virtual shooting gallery game in which you defend your city against junk food.
Finding The Good Among The Bad
Health Trek has collected a lot of menu choices from some favorite fast-food hangouts so you can see the calories and fat hiding behind those "delicious" names. Pretend to make an order, hit a few places and select what you think would be healthier. Be sure to cover up the calories and fat numbers with a sheet of paper. Are you surprised, shocked or ready to grab a quick bite? If you don’t see the restaurant you are looking for, you can always find nutrition information on the restaurant’s website.
Burger King
| Food Item | Calories | Fat Content |
|---|---|---|
| Double Whopper Sandwich | 920 | 58 grams |
| Buck Double | 410 | 23 grams |
| Double Stacker | 570 | 37 grams |
| Tendercrisp Chicken Sandwich | 800 | 46 grams |
| Tendergrill Chicken Sandwich | 470 | 18 grams |
| BK Veggie Burger without mayo | 340 | 8 grams |
| 5 piece Crown Shaped Chicken Tenders | 230 | 13 grams |
| Hamburger | 260 | 11 grams |
| Whopper Jr. Sandwich | 340 | 20 grams |
| Croissan'wich with sausage, egg, and cheese | 460 | 31 grams |
| Tendercrisp Garden Salad with Ranch dressing | 860 | 65 grams |
| Medium Fries | 440 | 22 grams |
McDonalds
| Food Item | Calories | Fat Content |
|---|---|---|
| Big Mac | 540 | 29 grams |
| Big N' Tasty with Cheese | 510 | 28 grams |
| Cheeseburger | 300 | 12 grams |
| Premium Grilled Chicken Classic Sandwich | 420 | 10 grams |
| Premium Crispy Chicken Classic Sandwich | 530 | 20 grams |
| Hamburger | 250 | 9 grams |
| Chicken McNuggets (10 piece) | 460 | 29 grams |
| Premium Bacon Ranch Chicken Salad with Crispy Chicken and ranch dressing | 540 | 35 grams |
| Quarter Pounder with Cheese | 510 | 26 grams |
| Large Fries | 500 | 25 grams |
Subway
| Food Item | Calories | Fat Content |
|---|---|---|
| 6" Veggie Delite | 230 | 2.5 grams |
| 6" Cold Cut Combo | 410 | 16 grams |
| 6" Meatball Marinara | 580 | 23 grams |
| 6" Subway Melt | 380 | 11 grams |
| 6" Turkey Breast | 280 | 3.5 grams |
| 6" Steak and Cheese | 380 | 11 grams |
| 6” Subway Club | 320 | 5 grams |
Nutritional values are listed for a 6-inch sandwich. Adding cheese, sauces, mayonnaise or other extras adds fat and calories. Subway uses only low-fat mayonnaise.
Taco Bell
| Food Item | Calories | Fat Content |
|---|---|---|
| Fiesta Taco Salad | 770 | 41 grams |
| Mexican Pizza | 540 | 30 grams |
| Chicken Soft Taco | 190 | 6 grams |
| Nachos Bell Grande | 770 | 42 grams |
| Chalupa Supreme — Chicken | 350 | 18 grams |
| 7-Layer Burrito | 510 | 18 grams |
| Gordita Supreme — Beef | 300 | 13 grams |
| Grilled Stuft Burrito — Chicken | 650 | 24 grams |
Taco Del Mar
| Food Item | Calories | Fat Content |
|---|---|---|
| Mondo Burrito — Chicken | 1030 | 32 grams |
| Mondo Burrito — Fish | 840 | 30 grams |
| Mondito Burrito — Vegan | 430 | 11 grams |
| Chicken Soft Taco | 260 | 9 grams |
| Fish Hard Taco | 270 | 15 grams |
| Fish Soft Taco | 270 | 11 grams |
| Mondo Burrito Beef | 1070 | 36 grams |
| Mondito Burrito Fish | 505 | 20.5 grams |
| Taco Salad — Beef | 930 | 49 grams |
Wendy's
| Food Item | Calories | Fat Content |
|---|---|---|
| Baconator Single | 610 | 34 grams |
| Jr. Hamburger | 230 | 8 grams |
| Ultimate Chicken Grill Sandwich | 370 | 7 grams |
| Chicken Club Sandwich | 630 | 31 grams |
| Spicy Chicken Caesar Salad with gourmet croutons and lemon garlic caesar dressing | 740 | 49 grams |
| Baja Salad with seasoned tortilla strips and creamy red jalapeno dressing | 730 | 47.5 grams |
| Large Fries | 540 | 25 grams |
| Chocolate Frosty (smallM | 310 | 8 grams |
| Spicy Chicken Fillet Sandwich | 460 | 16 grams |
| Jr. Cheeseburger | 270 | 11 grams |
Wrap It Up — What Is The next Step
With what you have learned by converting grams of fat to tablespoons and measuring them, put that knowledge to use. You don’t have to measure anymore if you choose not to, but take a good look at your favorite fast food restaurant’s website for nutrition information. Your challenge is to put together a lower calorie, lower fat, yet still nourishing meal. A meal that you would be proud to eat in Health Class!
By The Numbers
Teens absolutely should eat MORE fat than adults to support growth and development, about 80 grams of fat per day (depending on activity level). But no more than that, please! Teens should eat between 2,200 (for girls) and 2,500 (for boys) calories per day (also depending on activity level).
Don’t Feed The Monster
As you can see from the list above, "big," "super," and "double" foods adds lots of calories and fat to your meal. And what about some of those salads — items you'd think would be on the slender side? Guess again, as Taco Bell's Fiesta Taco Salad weighs in at a whopping 770 calories and 41 grams of fat. That's one monster salad!
And speaking of monsters, consider Taco Del Mar's Mondo Chicken Burrito at 1,030 calories and 32 grams of fat. That's about half of your recommended calories-per-day intake! Who are these things made for? GODZILLA?!
Weigh your options carefully when it comes to eating fast food. You don't have to eliminate it from your diet. Just don't pig out on those "bigs," "supers" and "doubles" every day. Don't overfeed the monster. Consider this some smart fast food for thought, Health Trek style! Here’s to Healthy Habits!
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