Healthy Fast Food Choices

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Making healthy fast food choices is very challenging not only in the USA but in other parts of the world. However, many people in the United States are pushed for time and very stressed. Obesity is at an all time high. Heart attacks and strokes are up too. Many parents, children, students, business professionals, average workers, etc. have so many agendas that they cant possibly get them all done. Therefore, going to a fast food restaurant to eat any given meal is all very common. What are we to do? Thankfully, many popular fast food chains have made changes in their menus to provide healthier foods and beverages for consumers. However, sodium is still a HUGE concern in fast food not to mention fat content. The average person in the US consumes more than 2 times the recommended amount of sodium in a day. Our daily sodium content level recommended by the Federal Drug Administration (FDA) is 2400 mg. And that amount can vary depending on if you are a man or woman and how much exercise you do and the sweat that is generated out of your body.

Fast Food & Sea Salt

Wendys, one popular fast food chain has started using sea salt on their French fries but can still have too much in one order of fries. And if you look at the nutrition value of most of their food choices, there is great room for improvement.

Most Consumers Dont Choose Healthier Fast Food Meals

Many consumers are not taking advantage of the healthier choices according to a recent study. So, this is where parents can step up to the plate and teach children how to select healthier fast food choices.

Your Free Report

This report was compiled after many hours of research which should help you the consumer make better choices in deciding which foods go into your body. This list is based mainly upon lower calories, fat, cholesterol, and sodium amounts. So, if you dont see your favorite food listed below there is good reason mainly too high sodium levels (check out what NOT to order from fast food restaurants on page 6 and 7 of this free report). All of the following fast food restaurants that are listed below have websites that you can use to plan your meal and check the nutritional value pages. Here are some of the lower calorie, lower fat and lower sodium menu items for 4 major fast food restaurants including breakfast, lunch (dinner), desserts and beverages:

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McDonalds

Breakfast

English Muffin:
Serving Size: 4.3 oz. Calories: 160 Total Fat: 3g Cholesterol: 0 Sodium: 280 Sugars: 2 Protein: 5

Fruit & Maple Oatmeal without Brown Sugar:

Serving Size: 9.2 oz. Calories: 260 Total Fat: 4.5g Cholesterol: 10 Sodium: 115 Sugars: 18 Protein: 5

Lunch or Dinner

Hamburger:
Serving Size: 3.5 oz Calories: 250 Total Fat: 9g Cholesterol: 25 Sodium: 520 Sugars: 6 Protein: 12.

Ranch Snack Wrap/Grilled

Serving Size: Protein: 18 4.3 oz. Calories: 270 Total Fat: 10 Cholesterol: 45 Sodium: 830 Sugars: 2

French Fries- (Small)

Serving Size: 2.5 oz. Calories: 230 Total Fat: 11 Cholesterol: 0 Sodium: 160 Sugars: 0 Protein: 3

Side Salad
Serving Size: 3.1 oz. Calories: 20 Protein: 1 Total Fat: 0 Cholesterol: 0 Sodium: 10 Sugars: 2

Premium South w/o Chicken

Serving Size: 8.1 oz. Calories: 140 Total Fat: 4.5 Cholesterol: 10 Sodium: 150 Sugars: 6 Protein: 6

Premium Caesar Salad without Chicken

Serving Size: 7.5 oz. Calories: 90 Total Fat: 4 Protein: 7 Cholesterol: 10 Sodium: 180 Sugars: 4

Serving Size: Protein: 4

1 pkg. Calories: 210 Total Fat: 8 Cholesterol: 5 Sodium:

60 Sugars: 25

Sauces Honey: Serving Size: 1 pk. Calories: 50 Total Fat: 0 Cholesterol: 0 Sodium: 0 Sugars: 11
Protein: 0

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Beverages:

Minute Maid Apple Juice:

Serving Size: Protein: 0 12 oz. Calories: 100 Total Fat: 0 Cholesterol: 0 Sodium: 15 Sugars: 22

Tea Unsweetened:
Serving Size: 12 Fl. Oz. Sodium: 5 - the rest zeros

Tea Sweetened:
Serving Size: 12 Fl. Oz. Protein: 0 Calories: 110 Total Fat: 0 Cholesterol: 0 Sodium: 5 Sugars: 27

Coffee:
Protein: 5

12 Fl. Oz. All zeros

Iced Nonfat Latte: 12 oz. Calories: 50 Total Fat: 0 Cholesterol: 5 Sodium: 70 Sugars: 7

Desserts Low Fat Caramel

Serving Size: 0.8 oz. Calories: 70 Total Fat: 0.5 Cholesterol: 5 Sodium: 35 Sugars: 9 Protein: 0

Kiddie Cone:
Serving Size: 1 oz. Calories: 45 Total Fat: 1 Cholesterol: 5 Sodium: 20 Sugars: 6 Protein: 1

Peanuts for Sundaes:

Serving Size: 0.3 oz. Calories: 45 Total Fat: 3.5 Cholesterol: 0 Sodium: 0 Sugars: 0 Protein: 2

Apple Dippers with Low Fat Caramel Dip:

3.1 oz. Calories: 100 Total Fat: 0.5 Cholesterol: 5 Sodium: 35 Sugars: 15 Protein: 0

According to McDonalds website, their restaurants use Canola blend cooking oil in the USA. Their fried menu items are now Zero grams Trans fat per serving. No sugar is put on the burgers only a salt & pepper blend. Consumers can ask for no salt on French fries when ordering which is a plus! McDonalds site is user- friendly with a nutritional page that can be printed out for better ease in meal planning.

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TACO BELL
Lunch or Dinner Fresco Chicken Soft Taco: Serving Size: 110g Calories: 150 Total Fat: 3.5 Cholesterol: 25 Sodium: 480 Sugars: 2 Protein: 12 Fresco Crunchy Taco/Beef: Serving Size: 92g Calories: 150 Total Fat: 7 Sugars: 1 Protein: 7 Fresco Grilled Steak/Soft Taco: Serving Size: 124g Calories: 150 Total Fat: 4 Sugars: 2 Protein: 9 Chicken Fiesta Taco Salad (Fresco Style): Serving Size: 291g Calories: 240 Total Fat: 6 Cholesterol: 50 Sodium: 720 Sugars: 3 Protein: 23 Gordita Baja Steak (Fresco Style): Serving Size: 153g Calories: 220 Total Fat: 7 Cholesterol: 15 Sodium: 590 Sugars: 6 Protein: 12 Chalupa Baja Steak (Fresco Style): Serving Size: 153g Calories: 290 Total Fat: 15 Cholesterol: 15 Sodium: 600 Sugars: 4 Protein: 12 Cholesterol: 15 Sodium: 520 Cholesterol: 20 Sodium: 350

Sauces/Border Sauce Mild Serving Size: 7g Calories: 0 0 Protein: 0 Mexican Rice Serving Size: 85g Calories: 120 Total Fat: 35 Cholesterol: 0 Sodium: 200 0 Protein: 2 Beverages/Classic Limeade Sparkler: Serving Size: 16 oz. Calories: 150 Total Fat: 0 Cholesterol: 0 Sodium: 80 38 Protein: 0 Sugars: Sugars: Total Fat: 0 Cholesterol: 0 Sodium: 35 Sugars:

Dessert/Cinnamon Twists: Serving Size: 35 Calories: 170 Total Fat: 7 Cholesterol: 0 Sodium: 200 Sugars: 10 Protein: 1 Note: Taco Bells website is user-friendly for consumers wanting to seek nutritional values of their menus. As an added plus, there is a Diabetic Exchange Link that shows starches, and meat fat percentages.

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WENDYS
Lunch or Dinner Jr. Hamburger: Serving Size: 94g Calories: 230 Total Fat: 6 Protein: 12 8 Cholesterol: 30 Sodium: 470 Sugars:

Garden Side Salad: Serving Size: 148g Calories: 210 Total Fat: 13 Cholesterol: 10 Sodium: 400 Sugars: 4 Protein: 4 Caesar Side Salad: Serving Size: 156g Calories: 250 Total Fat: 17 Cholesterol: 20 Sodium: 510 Sugars: 3 Protein: 8

Baked Potato: Average Size: 10oz. Calories: 320 Total Fat: 4 Cholesterol: 10 Sodium: Sugars: 4 Protein: 8 Apple Slices: Serving Size 68g Calories: Sugars: 7 Protein: 0 40 Total Fat: 0 Cholesterol: 0 Sodium: 0 50

Beverages Med/Light Minute Maid Lemonade: Serving Size: 589g Calories: 10 Total Fat: 0 Cholesterol: 0 Sodium: 10 Sugars: 0 Protein: 0 Large Wild Berry Tea Serving Size: 584g Calories: 140 Sugars: 28 Protein: 0 Total Fat: 0 Cholesterol: 0 Sodium: 15

Note: Consumers can request a side of some menu items that are high in sodium and fat. The French Fries are salted with sea salt but no salt added can be requested at time of order. Wendys website is somewhat user-friendly. The nutritional value of dressing, condiments is not broken down.

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Subway
Sandwiches 6 Veggie Delite Low Fat with 6 grams of fat or less: Serving Size: 162 Calories: 230 Total Fat(g): 2.5 Cholesterol(mg): 0 Sodium(mg): 310 Sugars: 6 Protein: 8 6 Flat Bread Veggie Delite on Flatbread: Serving Size: 171 Calories: 240 Total Fat: 4.5 Sugars: 4 Protein: 8 Kids Meal Sandwiches/Veggie Delite: Cholesterol: 0 Sodium: 450

Serving Size: 108 Calories: 150 Total Fat: 1.5 Sugars: 4 Protein: 6

Cholesterol: 0

Sodium: 210

6 Orchard Chicken/Limited Time Offer/Regional Sales: Serving Size: 247 Calories: 370 Total Fat: 8 Sugars: 14 Protein: 20 Cholesterol: 40 Sodium: 560

Salads Oven-Roasted Chicken Breast: Serving Size: 342 Calories: 130 Total Fat: 2.5 Cholesterol: 50 Sodium: 270 Sugars: 4 Protein: 19 Veggie Delite: Serving Size: 271 Calories: 50 Total Fat: 1 Cholesterol: 0 Sodium: 65 Sugars: 4 Protein: 3 Grilled Chicken & Baby Spinach: Serving Size: 286 Calories: 130 Total Fat: 2.5 Cholesterol: 50 Sodium: 330 Sugars: 4 Protein: 20 Salad Dressing: Fat Free Italian & Ranch are not recommended both are too high in sodium content

Breakfast Egg White & Cheese Serving Size: 105 Calories: 150 Total Fat: 35 Cholesterol: 5 Sodium: 480 Sugars: 1 Protein: 12

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(Avoid Omelet Breakfast sandwiches on Ft. Long Bread (with Regular Egg) Pizza) Bread Light Wheat English Muffin Serving Size: 57 Calories: 100 Total Fat: 0.5 Cholesterol: 0 Sodium: 170 Sugars: 1 Protein: 6

Mini Italian Bread: Serving Size: 47 Calories: 130 Total Fat: 1.5 Cholesterol: 0 Sodium: 190 Sugars: 3 Protein: 5

Sandwich Condiments Olive Oil Blend: (1 tsp.) Serving Size: 5 Calories: 45 Total Fat: 0 Cholesterol: 0 Sodium: 0 Sugars: 0 Protein: 0 Sweet Onion Sauce, Fat Free: Serving Size: 21 Calories: 40 Total Fat: 0 Cholesterol: 0 Sodium: 85 Sugars: 8 Protein: 0 Vinegar: (1 tsp.) Serving Size: 8 Calories: 0 Total Fat: 0 Cholesterol: 0 Sodium: 0 Sugars: 0 Protein: 0 All vegetables O.K. except pickles because of highest sodium content.115mg for 3 chips

Recent Report by the Physicians Committee for Responsible Medicine

To start off in case you missed a revealing report that lists 5 fast foods to avoid in May, 2011, by the Physicians Committee for Responsible Medicine, heres their findings:
Wendys Baja Salad 1990 milligrams of sodium more than most people should consume in a day McDonalds Fruit & Maple Oatmeal more sugar than a Snickers candy bar KFCs grilled chicken contains PhIP (a chemical classified as a carcinogen by the federal government) Subway Fresh Fit 6-inch Turkey Breast Sub loaded w/standards, such as (cheese & mayonnaise) has 24 grams of fat processed meat is linked to increased cancer risk Sonic Strawberry Smoothie more sugar that 5 Twinkies

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Now to make matters even worse, here is a list of even more foods with shocking levels of sodium to avoid
McDonalds/ Sandwiches Angus Bacon & Cheese - 2070mg of sodium Angus Chipotle BBQ Bacon 2020mg of sodium

Chick-fil-A 1 Chicken Biscuit - 1230mg of sodium 1 Classic Chicken Sandwich 1410mg of sodium

Wendys lb. single 1270mg of sodium one hamburger BLT Cobb Salad 2040mg of sodium (arent salads supposed be healthy - REALLY?)

Taco Bell Express Taco Salad w/chips (Fresco Style) 1290mg of sodium

Subway AVOID!! AVOID!! AVOID!!

Footlong Breakfast B.M.T. sodium 3270mg (can you believe this?) 6 Roasted Garlic Bread Serving Size 82g/ sodium 1260mg 6 Feast (Toasted/Sandwich) Serving Size 329g/ sodium 2610 Total Fat:

23.0 Cholesterol: 85mg >>>>At print-time the Footlong Breakfast B.M.T. was not listed in the Breakfast tab nutrition section for some reason on Subways website.>>>>

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Tips for Dining Out

Websites are available now for many fast food restaurants that list nutrition value so that you can plan your meals in advance. If condiments are ordered, you may be able to get them on the side and then use sparingly. For example, Chick-fil-A will let you order a bun without butter when purchasing the Chick-fil-A sandwich. Sharing large portion sizes with a companion or even taking home for later is an option controlled portions. Try drinking a cup of water or even a cup even before you start your meal or choose unsweetened drinks. Choosing foods with a lot of fiber help fill you up faster, such as vegetables and fruits. McDonalds will let you request no salt on French fries Order a kids meal or smaller serving size If you do order a salad, you could keep nuts, such as walnuts, almonds, unsalted peanuts or sunflower seeds in your car or purse to sprinkle on for more nutrition. Take a 10 or 15 minute walk after eating to help burn off calories. If you eat a fast food meal in the evening, dont eat anything else before retiring for the evening unless it is something light in calories, fat and sodium, such as yogurt or plain shredded wheat bites.

There are many more health concerns from eating fast foods, such as MSG and other additives that are in processed meats and other fast food products. But so many people live such rushed lives and feel fast food is the best option. Hopefully, this report will be very beneficial to you when choosing healthier fast food choices. Thanks and wishing you better health! www.WeighLess.co

->>>> Disclaimer:

Some of the information listed on this report may have changed since completion date (July, 2011). Each viewer of this report should do his/her own nutritional search for any food, beverage or product listed herein for the most up to date information. The author will not be responsible for any information that has changed since completion of this report or any formation found to be inaccurate if such case should arise.