Overview
Numerous fast-food restaurants pepper the streets of most cities and towns in the United States. Time pressures, travel and budgetary concerns may lead you to occasionally eat fast food. Large fast-food restaurant chains provide nutrition analysis for their menu items. Learning to evaluate this information and recognize red flags can help you make healthful food choices that are consistent with your nutrition plan.
Check the Total Fat
The fat content of fast food is a common nutritional drawback. The "Dietary Guidelines for Americans 2005" recommends that you limit daily fat intake to 20 to 35 percent of your daily calories. With a 2,000-calorie-per-day nutrition plan, this represents 45 to 78 g of fat. The fat content of many fast-food meals can meet or exceed your total daily fat allowance. For example, the U.S. Department of Agriculture says that a large cheeseburger and french fries typically contain 62 g of fat. A sausage and egg breakfast biscuit and an order of hashed brown potatoes usually contain 48 g of fat.
Watch for Cholesterol, Saturated Fats and Trans Fats
Fast food often contains high concentrations of cholesterol, saturated fats and trans fats. Excessive intake of these fats may increase your risk of developing heart disease. Fast-food items that contain a significant amount of animal meat, eggs, whole milk or cheese typically have high concentrations of cholesterol and saturated fats. When making your selections, keep in mind that the recommended daily limit for cholesterol intake is 300 mg. Trans fats are particularly dangerous because they suppress your good cholesterol level and raise your bad cholesterol level. Although many fast-food chains have eliminated the trans fats in their foods, always check the nutrition facts to be sure your selections do not contain these fats.
Count Calories
Many fast foods are calorie dense, which means they contain a high number of calories in a relatively small amount of food. Many fast foods are fried, served on large rolls and contain high concentrations of fat and sugar. The number of calories in a fast-food meal can add up quickly and easily push you over your targeted daily calorie count. In some cases, foods you think will help keep your calorie count down turn out to be high in calories. For example, a fish sandwich with tartar sauce and cheese has more calories than a large, single-patty hamburger. Similarly, a large taco contains almost the same number of calories as a double-patty hamburger.
Beware of Salt
Many fast foods contain markedly high concentrations of salt, or sodium chloride. The "Dietary Guidelines for Americans 2005" recommends that you limit sodium intake to no more than 2,300 mg daily. If you have high blood pressure, your sodium intake should be limited to 1,500 mg daily. The USDA notes that many menu selections at fast-food restaurants approach these sodium limits, including a 6-inch cold-cut submarine sandwich at 1,650 mg; an order of breaded, fried shrimp at 1,450 mg; a 6-inch tuna salad sub at 1,290 mg; a large taco at 1,230 mg; and a large cheeseburger at 1,110 mg. A large order of french fries contains 330 mg of sodium, without added salt or ketchup. Be particularly mindful of limiting your salt intake if you have high blood pressure or kidney, liver or heart disease.
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