Make Wise Fast Food Choices

MYPYRAMID.GOV

Adults should be physically active for at least 30 minutes most days of the week, and children and teenagers for at least 60 minutes.

A limited amount of fat is needed by the body. Fat intake should be restricted because of high calorie content and its association with the increased risk of chronic diseases. 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."

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Burger King ®

Healthiest Choices (10 g fat or less) BK Veggie (260 calories, 6 g fat) TENDERGRILL Sandwich (320 calories, 7 g fat) Chicken Tenders, 4 pieces (170 calories, 10 g fat)

Reasonable Choices (18 g fat or less) Hamburger (270 calories, 11 g fat) Small Fries (270 calories, 14 g fat) BK Chicken Fries, 6 pieces (260 calories, 15 g fat)

Occasional Choices (28 g fat or less) Original Whopper Jr. (360 calories, 20 g fat) TENDERGRILL Chicken BLT salad w/lite Italian dressing (375 calories, 20 g fat) Angus Burger (520 calories, 24 g fat)

McDonald's ®

Healthiest Choices (10 g fat or less) Fruit 'n Yogurt Parfait (130 calories, 2 g fat) Premium Southwest Salad w/grilled chicken (320 calories, 9 g fat) Snack size Fruit and Walnut Salad (210 calories, 8 g fat)

Reasonable Choices (18 g fat or less) Small Fries (230 calories, 11 g fat) Cheeseburger (300 calories, 12 g fat) McChicken Sandwich (360 calories, 16 g fat)

Occasional Choices (28 g fat or less) Quarter Pounder (410 calories, 19 g fat) Premium Crispy Chicken Classic Sandwich (530 calories, 20 g fat) Big N' Tasty (460 calories, 24 g fat)

Taco Bell ®

Healthiest Choices (10 g fat or less) Fresco Grilled Steak Soft Taco (160 calories, 4.5 g fat) Fresco Beef Soft Taco (180 calories, 7 g fat) Tostada (170 calories, 10 g fat)

Reasonable Choices (18 g fat or less) Fiesta Steak Burrito (340 calories, 11 g fat) Ranchero Chicken Soft Tack (270 calories, 14 g fat Gordita Beef Supreme (310 calories, 16 g fat)

Occasional Choices (28 g fat or less) Beef Chalupa Supreme (380 calories, 23 g fat) Nachos Supreme (440 calories, 26 g fat) Cheese Quesadilla (470 calories, 26 g fat)

Domino's Pizza ®

Healthiest Choices (10 g fat or less) Grilled Chicken Salad (202 calories, 5.5 g fat) Crunchy Thin Crust Cheese, 2 slices of 12" pizza (280 calories, 9 g fat) Hand Tossed w/Cheese & Veggies, 2 slices of 12" pizza (350 calories, 9 g fat)

Reasonable Choices (18 g fat or less) Buffalo Chicken Kickers, 8 pieces (360 calories, 12 g fat) Crunchy Thin Crust w/Cheese & Ham, 2 slices of 12" pizza (300 calories, 17 g fat) Cheesy Bread, 3 pieces (360 calories, 18 g fat)

Occasional Choices (28 g fat or less) American Favorite Feast Deep Dish, 1 slice (360 calories, 22 g fat) Ultimate Deep Dish Cheese, 2 slices of 12" pizza (460 calories, 24 g fat) 16" Brooklyn Style, Sausage, 1 slice (480 calories, 25 g fat)

Subway ® (6" sub)

Healthiest Choices (10 g fat or less) Veggie Delight (230 calories, 3 g fat) Oven Roasted Chicken Breast (310 calories, 5 g fat) Subway Club (320 calories, 6 g fat)

Reasonable Choices (18 g fat or less) Subway Melt (380 calories, 12 g fat) Prime Rib (400 calories, 12 g fat Cold Cut Combo (410 calories, 17 g fat)

Occasional Choices (28 g fat or less) Italian BMT (450 calories, 21 g fat) Meatball Marinara (560 calories, 24 g fat) Spicy Italian (480 calories, 25 g fat)

Wendy's ®

Healthiest Choices (10 g fat or less) Grilled Chicken Caesar Salad w/lite Italian dressing (120 calories, 8 g fat) Ultimate Chicken Grill Sandwich (320 calories, 7 g fat) Jr. Hamburger (220 calories, 8 g fat)

Reasonable Choices (18 g fat or less) Grilled Chicken Go Wrap (260 calories, 11 g fat) Spicy Chicken Fillet (230 calories, 11 g fat) 5 piece Chicken Nuggets (230 calories, 15 g fat)

Occasional Choices (28 g fat or less) Single w/everything (430 calories, 20 g fat) Medium Fries (430 calories, 20 g fat) Chicken Club Sandwich (540 calories, 25 g fat)

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

UNP-0013, October 2008, Donnie L. Cook, Extension Specialist, Health & Nutrition, Urban Affairs & New Nontraditional Programs Unit, Alabama A&M University