Fast Facts On Fast Food
Eating healthy at fast-food restaurants isn\'t impossible. It just requires some thought.
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Let's face it, most football players aren't sitting around training tables at meal times. Most are standing in line at fast-food restaurants debating whether they want the No. 3 or No. 4 and whether they should super-size it or not.
So what's a coach to do to help his or her athletes eat healthy? Well, for starters educate them. This chart, produced by health educators at the University of Illinois, clearly shows that while a lot of fast-food is good for little more than producing fat and zits, some of it is acceptable. The chart shows which is, which isn't and why.
According to the American Heart Association, only 30 percent of the calories a person consumes a day should be from fat. A 200-pound quarterback who needs 4,100 calories a day for fuel shouldn't eat any more than 136 grams of fat.
In general, to avoid high-fat foods, people should eat broiled or baked meats, salads with low-cal dressing, plain baked potatoes and practice saying hold the mayo, special sauce and cheese. Fried foods, double, jumbo and super sandwiches, biscuits and Danishes should be avoided.
So, here's the scoop on common fast-food offerings. The asteriks indicate items that are low in fat. Look for items that have less than 10 grams of fat per serving or are less than 30 percent fat. There are some things, such as salads, that have more than 30 percent fat but are good because they are low in calories.
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| MCDONALD'S
|
| Egg McMuffin |
290 |
11.2 |
35 |
| Sausage McMuffin |
370 |
21.9 |
53 |
| Biscuit w/bacon, egg, cheese |
440 |
26.4 |
54 |
| *Hot cakes w/butter & syrup |
410 |
9.2 |
20 |
| Scrambled Eggs |
140 |
9.8 |
63 |
| Pork Sausage |
180 |
16.3 |
81 |
| *English muffin w/butter |
170 |
4.6 |
24 |
| Hash brown potatoes |
130 |
7.3 |
50 |
| Iced cheese danish |
440 |
21.8 |
43 |
| Cinnamon raisin danish |
390 |
21.0 |
50 |
| Apple bran muffin |
190 |
0.0 |
0 |
| OJ 6 fl. oz |
80 |
0.0 |
0 |
| Big mac |
560 |
32.4 |
51 |
| *Hamburger |
260 |
9.5 |
33 |
| Cheeseburger |
310 |
13.8 |
40 |
| Quarter Pounder |
410 |
20.7 |
45 |
| Quarter pounder w/cheese |
520 |
29.2 |
50 |
| *McLean deluxe |
320 |
10.0 |
28 |
| Filet-o-fish |
440 |
26.1 |
53 |
| McChicken |
490 |
28.6 |
53 |
| McDLT |
580 |
36.8 |
57 |
| McRib |
455 |
21.9 |
43 |
| Chicken McNuggets (6) |
290 |
16.3 |
50 |
| Hot mustard sauce |
70 |
3.6 |
46 |
| French fries (sm) |
220 |
12.0 |
49 |
| French fries (lg) |
400 |
21.6 |
49 |
| Chef salad |
230 |
13.3 |
52 |
| Garden salad |
110 |
6.6 |
54 |
| Side salad |
60 |
3.3 |
49 |
| Croutons |
50 |
2.2 |
40 |
| Chow mein noodles |
45 |
2.2 |
44 |
| Apple pie |
260 |
14.8 |
51 |
| Vanilla shake |
320 |
10.2 |
24 |
| Chocolate shake |
390 |
10.6 |
24 |
| *Soft serve cone |
140 |
4.5 |
29 |
| Strawberry sundae |
280 |
7.3 |
23 |
| Hot fudge sundae |
310 |
9.4 |
27 |
| McDonaldland cookies |
290 |
9.2 |
28 |
| Chocolaty chip cookies |
330 |
15.6 |
48 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| DAIRY
QUEEN
|
| Cone (sm) |
140 |
4.0 |
26 |
| Cone (lg) |
340 |
10.0 |
26 |
| Chocolate dip cone (sm) |
190 |
9.0 |
43 |
| Chocolate dip cone (lg) |
510 |
24.0 |
42 |
| Milkshake (chocolate - small) |
490 |
13.0 |
24 |
| Milkshake (chocolate - large) |
990 |
26.0 |
24 |
| Float |
410 |
7.0 |
15 |
| Mr misty float |
390 |
7.0 |
16 |
| Freeze |
500 |
12.0 |
22 |
| Mr misty freeze - reg |
250 |
0.0 |
0 |
| Mr misty kiss |
70 |
0.0 |
0 |
| Heath blizzard |
800 |
24.0 |
27 |
| Peanut buster parfait |
740 |
34.0 |
41 |
| Dilly bar |
210 |
13.0 |
56 |
| DQ sandwich |
140 |
4.0 |
26 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| BURGER
KING
|
| Great danish |
500 |
36.0 |
65 |
| Whopper |
628 |
36.0 |
52 |
| Whopper w/cheese |
711 |
43.0 |
54 |
| Whopper jr |
322 |
17.0 |
48 |
| Whopper jr w/cheese |
364 |
20.0 |
49 |
| Hamburger |
275 |
12.0 |
39 |
| Cheeseburger |
317 |
15.0 |
43 |
| Bacon double cheesburger |
510 |
31.0 |
55 |
| Whaler fish sandwich |
488 |
27.0 |
50 |
| Ham & cheese sandwich |
471 |
23.0 |
44 |
| Chicken sandwich |
688 |
40.0 |
52 |
| French fries |
227 |
13.0 |
52 |
| Onion rings |
274 |
16.0 |
53 |
| Apple pie |
305 |
12.0 |
35 |
| Vanilla shake - reg. |
321 |
10.0 |
28 |
| Side salad |
20 |
0.00 |
0 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| TACO
BELL
|
| *Bean burrito |
356 |
10.1 |
26 |
| Beef burrito |
402 |
17.3 |
39 |
| Beefy tostada |
402 |
17.3 |
39 |
| Tostada |
243 |
11.0 |
41 |
| Burrito supreme |
412 |
18.8 |
41 |
| Pintos 'n' cheese |
190 |
8.7 |
41 |
| Taco |
184 |
10.8 |
53 |
| Nachos |
346 |
18.4 |
48 |
| Fajita steak taco |
235 |
10.9 |
42 |
| w/ sour cream |
281 |
15.4 |
49 |
| w/ guacamole |
269 |
13.2 |
44 |
| Taco bell grande |
355 |
23.0 |
58 |
| Taco light |
410 |
28.8 |
63 |
| Soft taco |
228 |
11.8 |
47 |
| Taco salad (no shell) |
520 |
31.3 |
54 |
| Cinnamon crisps |
258 |
15.3 |
54 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| WENDY'S
|
| Single hamburger plain |
350 |
16.0 |
46 |
| Double hamburger |
560 |
34.0 |
55 |
| Triple hamburger |
900 |
56.0 |
56 |
| Single hamburger w/cheese |
490 |
28.0 |
51 |
| Double hamburger w/cheese |
630 |
40.0 |
57 |
| Triple hamburger w//cheese |
1040 |
68.0 |
59 |
| *Small hamburger |
260 |
9.0 |
31 |
| Small hamburger w/cheese |
320 |
15.0 |
42 |
| Big classic |
580 |
34.0 |
53 |
| Bacon swiss burger |
710 |
44.0 |
56 |
| Philly swiss burger |
510 |
24.0 |
42 |
| Chicken sandwich |
430 |
19.0 |
28 |
| *Chili |
330 |
9.0 |
28 |
| French fries (reg) |
280 |
14.0 |
45 |
| *Chef salad |
180 |
9.0 |
45 |
| *Garden salad |
102 |
5.0 |
44 |
| Taco salad |
660 |
37.0 |
42 |
| *Side salad |
102 |
5.0 |
49 |
| Hot stuffed potato: |
| plain |
250 |
2.0 |
7 |
| sour cream & chives |
460 |
24.0 |
47 |
| bacon & cheese |
570 |
30.0 |
47 |
| broccoli & cheese |
500 |
25.0 |
45 |
| Frosty |
400 |
14.0 |
32 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| KENTUCKY
FRIED CHICKEN
|
| Side breast original recipe |
267 |
16.5 |
56 |
| Side breast extra crispy |
354 |
23.7 |
60 |
| Drumstick original recipe |
146 |
8.5 |
52 |
| Drumstick extra crispy |
173 |
10.9 |
57 |
| Buttermilk bisquit (1) |
232 |
11.9 |
46 |
| Mashed potatos & gravy |
71 |
1.6 |
20 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| DOMINO'S
PIZZA
|
| 2 slices of small (12") pizza cut
into 8 slices |
223 |
6.0 |
24 |
| *Cheese |
246 |
9.4 |
35 |
| Pepperoni |
246 |
9.4 |
35 |
| Sausage & mushroom |
214 |
7.8 |
31 |
| Double cheese & pepperoni |
240 |
11.1 |
34 |
| Deluxe |
240 |
11.1 |
34 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| LONG
JOHN SILVER'S
|
| Fish & fries w/3 fish |
810 |
38.0 |
42 |
| Tender chicken plank dinner |
940 |
44.0 |
42 |
| Shrimp, fish & chicken dinner |
840 |
40.0 |
43 |
| Seafood platter |
970 |
46.0 |
43 |
| Clam dinner |
980 |
45.0 |
41 |
| *Seafood salad |
270 |
7.0 |
23 |
| *Ocean chef salad |
250 |
9.0 |
32 |
| Breaded clams (1 order) |
240 |
12.0 |
45 |
| Breaded fish sandwich |
600 |
28.0 |
42 |
| Clam chowder |
140 |
6.0 |
38 |
| Cole slaw |
140 |
6.0 |
38 |
| Fries |
220 |
10.0 |
41 |
| Hushpuppies |
145 |
7.0 |
43 |
| *Mixed Veggies |
60 |
2.0 |
0.3 |
| *Side salad |
20 |
0.0 |
0 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| ARBY'S
|
| Regular roast beef |
353 |
14.8 |
38 |
| Super roast beef |
501 |
22.1 |
40 |
| Beef 'n' cheddar |
455 |
26.8 |
53 |
| Chicken breast sandwich |
493 |
25.0 |
46 |
| Turkey deluxe |
375 |
20.2 |
48 |
| Ham 'n' cheese |
292 |
13.7 |
42 |
| Roast chicken deluxe |
373 |
19.5 |
47 |
| Potato cakes |
204 |
12.0 |
53 |
| Jamocha shake |
368 |
10.5 |
26 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| DUNKIN
DONUTS
|
| Munchkin, cake |
69 |
4.1 |
53 |
| Munchkin, yeast |
43 |
1.8 |
38 |
| Honey raised donut |
208 |
11.4 |
49 |
| Bavarian creme |
226 |
14.2 |
56 |
| Plain cake donut |
319 |
21.8 |
62 |
| Chocolate cake donut |
324 |
21.0 |
58 |
| Croissant, plain |
291 |
22.1 |
63 |
| Almond croissant |
435 |
30.4 |
63 |
| Bran muffin |
353 |
13.0 |
33 |
| Brownie |
280 |
13.1 |
42 |
| |
Calories |
Fat (gm.) |
% of Calories from fat |
| CARBONATED
BEVERAGES (12 OZ)
|
| Cola types |
150 |
0.0 |
0 |
| Fruit flavored soda |
166 |
0.0 |
0 |
| Gingerale |
126 |
0.0 |
0 |
| Root beer |
163 |
0.0 |
0 |
| Beer |
151 |
0.0 |
0 |
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