Beware of the Fast Food Salad

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Beware of the Fast Food Salad

• And other tips for eating on the run!

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Being on the go doesnt have to be excuse for
poor eating habits
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Plan Ahead!

• Eat a quick snack at home or on your way to
  school or work
• Whole grain cereal mixed w/low fat yogurt
• Baby spinach leaves and lean roast beef or turkey
  rolled around a mozzarella cheese stick
• Baked tortilla chips and low fat black bean dip
• 100 juice frozen fruit bar
• Carnation Instant Breakfast mixed w/skim milk

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Plan Ahead!

• Keep healthy snacks with you
• Easy snacks to keep in your purse or back pack
• nuts sunflower seeds
• beef jerky granola bars
• energy bars fresh fruit
• light microwave popcorn canned fruit
• single serve 100 juice bottles
• dried fruit (apple rings, cherries, raisins,
  craisins, etc)

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Plan Ahead!

• Remember the grocery store can be an alternative
  to McDonalds (it can save you calories, fat
  grams, and money!)
• Fresh sandwich (freshly baked roll, 3 slices
  roast beef or turkey from deli, ask for indiv
  mustard packet)
• Fruit of your choice from the produce section
• 1 low fat yogurt
• Diet soda from the fridge at the check out

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Plan Ahead!

• Remember convenience stores can work too! Look
  for
• Low fat yogurt drinks, Low fat milk, low fat
  chocolate milk
• Mozzarella cheese sticks
• Packets of nuts
• Cereal or nutrition bars
• Bags of baked chips or low fat popcorn
• Packets of nuts

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Plan Ahead!

• Quick and Easy lunches from home
• Frozen meal (Smart Ones, Lean Cuisine, Kashi,
  Healthy Choice)
• 1 piece of fruit
• 1 low fat yogurt
• Diet soda

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Plan Ahead!

• Quick and Easy lunches from home
• Vegetable, bean, or split pea soups in
  heat-and-serve cans or instant dry soup cups
• 1 piece of fruit
• 1 low fat yogurt
• Bottle of water

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Plan Ahead!

• Quick and Easy lunches from home
• Sandwich (low fat lunch meat w/mustard, PBJ)
• 1 piece of fruit
• 1 low fat yogurt
• Bottle of water

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Plan Ahead!

• Quick and Easy lunches from home
• Left-overs
• 1 piece of fruit
• 1 low fat yogurt
• Bottle of water

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Ill just have a salad!

• Fast food salads can pack as much fat and
  calories as burgers!

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Taco Bell

• Fiesta Taco Salad
• 840 calories, 44 fat grams
• How does this compare it to Americas
• classic fast food burger?
• Big Mac
• 540 calories, 29 fat grams

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Taco Bell

• Fiesta Taco Salad
• Drop the shell change to chicken
• SAVE 410 CALORIES!
• Fiesta Chicken Taco Salad, no shell 430
  calories, 18 g fat
• Big Mac
• 540 calories, 29 fat grams

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Arbys

• Chicken Club Salad w/Buttermilk Ranch
• 812 calories, 59 fat grams
• How does this compare it to Americas
• classic fast food burger?
• Big Mac
• 540 calories, 29 fat grams

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Arbys

• Chicken Club Salad w/Buttermilk Ranch
• Change to Diced Grilled Chicken Naturals
• Light Buttermilk Ranch
• SAVE 400 CALORIES!
• Grilled chicken Club w/light Buttermilk Ranch
• 405 calories
• Big Mac
• 540 calories, 29 fat grams

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Jack in the Box

• Southwest Chicken Salad w/Creamy Southwest
  dressing
• 750 calories, 50 fat grams
• How does this compare it to Americas
• classic fast food burger?
• Big Mac
• 540 calories, 29 fat grams

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Jack in the Box

• Southwest Chicken Salad w/Creamy Southwest
  dressing
• Change to grilled chicken low fat balsamic
  vinegarette
• SAVE 390 CALORIES, 36 fat grams!
• Southwest grilled chicken salad w/low fat
  balsamic vinegarette
• 360 calories, 14 fat grams
• Big Mac
• 540 calories, 29 fat grams

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Fast Food Salads Best Bets

• Jack in the Box
• Asian Grilled Chicken Salad w/Low Fat Balsamic
  Vinegarette dressing (w/almonds, no won-ton
  strips)
• 310 calories, 36 calories from fat
• Subway
• Roast Beef Salad (or ham or turkey) Salad w/Fat
  Free Italian dressing
• 177 calories, 15 of calories from fat

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Fast Food Salads Best Bets

• McDonalds
• Asian Grilled Chicken Salad w/Low Fat Sesame
  Ginger dressing
• 390 calories, 29 calories from fat
• Wendys
• Mandarin Chicken Salad w/Low Fat Honey Mustard
  dressing (w/almonds, no crispy noodles)
• 400 calories, 36 calories from fat

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Fast Food Salads Best Bets

• Arbys
• Santa Fe Salad w/grilled chicken and Light Ranch
  dressing
• 395 calories, 34 calories from fat
• Chick-Fil-A
• Char-grilled chicken Garden Salad w/Reduced Fat
  Raspberry Vinegarette dressing
• 340 calories, 26 calories from fat

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General Tips for Choosing Salads Wisely

• Choose grilled chicken instead of crispy (which
  means fried)
• Get a light dressing low fat or fat free
  even better!
• If you cant STAND light dressings, use less of
  the high-fat stuff
• BEWARE (and avoid) the high fat add-ons bacon,
  cheese, won-ton strips, tortilla strips
• Limit avocado, almonds and seeds ask for them
  on the side
• The more fresh veggiesthe less other stuff,
  the better!

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Enough about salads!

• How many really eat salad at fast food
  restaurants anyway?

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Fast Food Trivia

• Which McDonalds burger is highest in calories?
• Big Mac
• Double quarter-pounder w/cheese
• Big N Tasty w/chese

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Fast Food Trivia

• Which McDonalds burger is highest in calories?
• Big Mac 540 calories
• DOUBLE QUARTER POUNDER W/CHEESE 740 CALORIES!
• Big N Tasty w/cheese 510 calories

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Fast Food Trivia

• Which McDonalds sandwich is lowest in calories?
• Premium Grilled Chicken Club
• Big Mac
• Premium Crispy Chicken Club

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Fast Food Trivia

• Which McDonalds sandwich is lowest in calories?
• BIG MAC 540 CALORIES
• Premium Grilled Chicken Club 570 calories
• Premium Crispy Chicken Club 660 calories

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Fast Food Trivia

• Which has less calories?
• Mc Donalds Quarter Pounder
• Chick-Fil-A Chicken Sandwich
• TRICK QUESTION!
• They each have 410 calories!

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General tips for choosing fast food wisely

• Its okay to indulge in fast food every once in
  a while like 1-2 times/month
• If you eat fast food often make wise
  choicesbecause MOST of its not good for you!

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General tips for choosing fast food wisely

• Save calories by getting a zero-calorie beverage
  diet soda, unsweetened tea, or water
• (You could order another whole cheese burger
• for same calories as a large soda!)
• small soda 155 calories
• medium soda 205 calories
• large soda 310 calories
• diet soda, water, tea ZERO CALORIES!!!

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General tips for choosing fast food wisely

• Substitute a side salad w/light dressing or fruit
  cup (or both!) for fries
• Youll get
• more nutrients that your body can use vitamins,
  minerals, fiber
• fewer calories
• Less saturated and trans fat!

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General tips for choosing fast food wisely

• Substitute a side salad w/light dressing or fruit
  cup (or both!) for fries

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General tips for choosing fast food wisely

• Beware of the condiments and sauces!
• Light versions usually cut the calories by 1/3
  to ½

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General tips for choosing fast food wisely

• Most burger joints offer a grilled chicken
  sandwich - order it w/out the mayo or special
  sauce
• Avoid chicken salad, tuna salad sandwiches
  most made w/ of full-fat mayo
• Subways 6 tuna has 530 calories!
• Arbys chicken salad sandwich salad has 769
  calories!

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General tips for choosing fast food wisely

• Avoid cheese toppings
• McDonalds cheese adds 100 calories
• Subways cheese adds 50-60 calories
• Wear a nose clip so you arent tempted by the
  smell of those delicious trans-fat full fries!
• (tee-hee)

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General tips for choosing fast food wisely

• Watch portion-size dont super-size
• Large fast food fries and large drink 880
  calories!
• Mc Donalds Happy Meal used to be the regular
  adult size meal and the only size offered!
• One strategy for portion control aim for 500
  calories (or less) per meal

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Coming up

• 5 fast food restaurants
• 15 fast food meals
• around 500 calories

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Mc Donalds Burger Meals 500 calories
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Mc Donalds Meals 500 calories
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Subway Meals 500 calories
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Chick-Fil-A Meals 500 calories
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Chick-Fil-A Meals 500 calories
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Wendys Meals 500 calories
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Taco Cabana Meals 500 calories
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Taco Cabana Meals 500 calories
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Be a menu detective!
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Usually indicate low fat or lower fat preparation
techniques

• Steamed
• In its own juice
• Garden fresh
• Broiled
• Roasted
• Poached

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Usually indicate high fat or higher fat
preparation techniques

• Buttery, buttered, buttery sauce
• Cream, creamy, cream sauce,
• Sauteed, fried, pan fried, braised
• Au gratin, cheese sauce, escalloped, parmesan
• Marinated, basted
• In its own gravy,
• Prime

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Other tips for restaurant eating

• Share a meal w/a friend
• Ask for a doggie bag and split your meal in half
  BEFORE you start eating
• Eat a little before you go out
• Ask for toppings, dressings, sauces on the side
• Consider an a la carte or appetizer item as an
  entree