A Guide to Eating Healthy: Created by: Fast Food Style Agnes Chao & Crystal Diaz de Villegas Duke University 2011 Diet & Nutrition Prof. Franca Alphin What is a Healthy Diet? Don’t Forget to Stay Active! Maintaining a healthy diet is very important, but it Adequate. Provides enough of the energy, nutrients, and fiber to maintain a person’s health. is only half of what it takes to achieve physical Moderate. Eating the right amounts of foods to maintain health. Daily physical activity is very important a healthy weight and to optimize the body’s metabolic too! Try some of our suggestions processes. below to incorporate physical activity into your Varied. Eating a lot of different foods each day. daily life. Balanced. Contains the combinations of foods that provide the proper balance of nutrients. Calories. A measure of the amount of energy that comes from the nutrients in the foods we eat. High in... Fruits [Fresh, frozen, canned, or dried] If You Normally Do This: Try Doing This Instead: Vegetables [Broccoli, spinach, carrots, Watch television when you Do 30 minutes of sweet potatoes, kidney/ pinto beans] get home at night stretching or lifting of Whole grains [whole grain rice, hand weights in front of bread, crackers, cereal, or pasta] the television Healthy Fats [Fish, nuts, vegetable oils] Drive to the store down the Walk to and from the store Limit... block Sodium [Highly processed foods, condiments] Go out to lunch with Take a 15 or 30 minute walk Saturated Fat [bacon, butter, coconut] friends with your friends at lunch‐ Avoid…. time 3 days each week Trans Fats [Spreads, packaged foods e.g. cookies, donuts] Take the elevator at work Take the stairs every other or at your apartment day Other Healthy Fast Food Fast Food Facts Restaurants Atlanta Bread Au Bon Pain Chipotle Statistics Corner Bakery Cafe • 1 in 4 Americans currently visit a fast food restaurant each day • Nearly 34% of adults in America are obese and 34% are considered Einstein Bros. Bagels to be overweight • 20% of adults in Durham, NC consume fast food 3 or more times Jason’s Deli per week • 65% of adults in Durham, NC are overweight or obese Noodles and Company The Good… Panera Bread Quick/Convenient Inexpensive Taco Del Mar Filling The Bad… Additional Online Resources High in sodium and saturated fat • http://www.mcdonalds.com/us/en/food/food_quality/ One meal typically provides more than enough calories, nutrition_choices.html fat, and sodium for an entire day • http://www.bk.com/en/us/menu‐nutrition/index.html The Ugly… • http://www.nutrition.gov Frequent fast food consumption is associated with... Obesity • http://www.healthydiningfinder.com/ Type II Diabetes Heart Disease Making Better Choices Try one of these healthier snacks! at Fast Food Restaurants It is best to eat fast food as little as possible, as it is energy dense, high Burger King in saturated fat, low in vitamins and minerals, and associated with low vegetable and milk intake. However, we realize that many lifestyles depend on a fast food diet and thus it is even more important to learn ways to side‐step or reduce the unhealthy nutritional components of fast food. General Suggestions Drink water with your meal. Soda is high in sugar and calories. Try ordering unsweetened ice tea or add a slice of lemon to your water. “Undress” your food. Mayonnaise, salad dressings, and Satu­ Carbs ketchup are high in fat or sodium. Try scraping off the mayon‐ Calories rated Fat Sodium (g) Protein naise or ketchup on your burger/sandwich, and get your salad (g) (mg) (g) dressing on the side. Customize your order. Many foods would be healthier if they were prepared differently. Try asking for your chicken to Apple 70 3 40 16 0 be grilled rather than deep fried/ crispy. Fries Avoid bacon. Bacon is high in fat and calories and has very Unsalted few nutrients. Instead of adding bacon to burgers/ 220 2.5 240 28 2 sandwiches for extra flavor, try adding extra pickles, onions, Fries tomatoes, etc. (value) Avoid super‐sized portions. A single fast food meal pro‐ 6 pc. 250 2.5 820 16 14 vides enough calories for an entire day. Don’t super‐size! Chicken Eat mindfully. The way you consume your food can directly impact your body. Instead of going through the drive‐thru, try ordering at the counter and sitting down to enjoy your food. Snacks Hungry between meals? Examples of Healthier

McDonald’s Options • Familiarize yourself with this guide or others that provide nutrition information on food items at fast food restaurants before eating out.

• The recommendations provided in this guide are based on the needs of an average person who consumes 2,000 calories per day. Please adjust accordingly.

• The following are examples of healthier options at McDonalds and Burger King, but they are far from perfect Satu­ Carbs and should still be consumed in moderation. Calories rated Sodium (g) Protein Fat (g) (mg) (g) Challenge: How often do you eat at fast food restaurants? Yogurt 160 1 85 31 4 Parfait This week, try cutting the number of your Fruit & 210 1.5 60 31 4 visits in half! For example, if you normally eat Walnut at fast food restaurants 4 times a week, try only Salad going 2 times this week. Develop new healthy Ice Cream 150 2 60 24 4 habits! Cone Grilled 260 3.5 800 27 18 Snack Wrap Apple 100 0 35 23 0 Dippers Breakfast McDonald’s Burger King

Tender‐grill Chicken 1 Egg McMuffin & Salad, Olive Oil, & Her‐ 1 Milk (2%) shey’s Sundae Pie

Satu­ Carbs Satu­ Carbs Calories rated Sodium (g) Protein Calories rated Sodium Protein (g) Fat (g) (mg) (g) Fat (g) (mg) (g) Egg 300 5 820 30 18 Chicken 230 3 920 9 33 Salad McMuffin Olive Oil Milk 1% 100 1.5 125 12 8 119 2 0 0 0

Hershey’s 310 12 220 32 3 Caution: Meal is high in sodium Pie Caution: Meal is very high in sodium and sat. fat Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer! Alternatives: If you don't like chocolate, try some apple fries instead

Dinner McDonald’s Burger King 1 Southwest Chicken Salad with Southwest 1 BK Breakfast Muffin Dressing & Sandwich & Vanilla Reduced Fat 1 Milk (fat‐free) Ice Cream Cone

Satu­ Carbs Satu­ Carbs Calories rated Sodium (g) Protein Calories rated Sodium (g) Protein Fat (g) (mg) (g) Fat (g) (mg) (g) SW Salad 320 3 960 30 30 Breakfast 410 9 860 24 17 Sandwich SW Dress­ 100 1 340 11 1 Fat Free 100 0 40 14 10 ing Milk Ice Cream 150 2 60 24 4 Cone Caution: Meal is high in sodium Caution: Meal is very high in sodium Alternatives: Substitute milk for orange juice or Alternatives: Ask for olive oil instead of SW a regular coffee, whichever you prefer! dressing

Lunch McDonald’s Burger King

6 pc Chicken McNug‐ 8 pc Chicken Tenders, gets, 1 Mac Snack Sweet & Sour Wrap & 1 Fruit and Sauce, & Apple Walnut Salad Fries

Satu­ Carbs Satu­ Carbs Calories rated Sodium (g) Protein Calories rated Sodium (g) Protein Fat (g) (mg) (g) Fat (g) (mg) (g)

McNuggets 280 3 600 16 14 Chicken 380 4.5 610 20 20 Tenders Snack 330 7 690 26 15 S & S 40 0 60 11 0 Wrap Sauce F & W 210 1.5 60 31 4 Apple 70 0 40 16 0 Salad Fries Caution: Meal is high in sodium and sat. fat Caution: Meal is slightly high in sodium Alternatives: Drink water instead of soda. Get Alternatives: Try eating the chicken tenders the snack wrap with no added sauces with ketchup