Nutrition and Fast Food
Fast food had grown in popularity due to its convenience and affordability for those living a busy lifestyle. When people are busy with their work or other activities and they do not have the time to prepare a meal at home, they can just go to the nearest fast food restaurant and get a tasty meal within minutes. However, most fast food items are not as nutritious as homemade food because they contain high levels of fat, calories, cholesterol, and sodium, which can lead to various health problems.
Fat
Excessive consumption of fat can cause heart illnesses. Therefore, it is important that a person consumes fat in moderation. Try to select foods that are low-fat or fat-free, such as fish, nuts, vegetables, fruits, lean meat, and low-fat milk. The amount of fat that a person consumes is usually measured as a percentage of the calorie intake. The recommended daily consumption of fat is around 25% to 35% of total calorie intake. If 2,000 calories are consumed in a day, then the fat intake should be between 56 grams to 77 grams.
Calories
The amount of calories required everyday varies from one individual to another. Calories provide energy for the body to perform day-to-day activities, but consuming too many calories can lead to obesity and other health problems. People who lead an active lifestyle have to consume more calories, while those who live a more sedentary lifestyle only need a moderate amount of calories. Generally, it is recommended that male and female adults consume about 2,550 and 1,940 calories per day respectively. Male teenagers should maintain a calorie intake of 2,220 to 2,755, while female teenagers should consume 1,845 to 2,110 calories a day. The recommended calorie intakes for children are 1,715 to 1,970 for boys and 1,545 to 1,740 for girls.
Sodium
Sodium is needed in the body to maintain the right volume of blood and assist the proper functioning of cells. However, over-consumption of sodium can result in illnesses such as heart attack, stroke, edema, and high blood pressure. Most sodium in food comes in the form of sodium chloride, which is more commonly known as “table salt”. Processed foods contain high amounts of sodium, and they should not be consumed excessively. Recommended sodium consumption per day for those who are aged 9 to 50 is 1,500 mg. Children who are aged 4 to 8 should consume about 1,200 mg of sodium a day, and elderly people from 51 to 70 years old should maintain a sodium intake of 1,300 mg.
Cholesterol
Cholesterol contributes to the formation of cell walls, and it produces hormones and bile acids. It can also be detrimental to the body if it is consumed excessively. When cholesterol gathers in the arteries, it can slow down or block up the flow of blood in the body. This may result in heart diseases as well as other conditions that are related to the brain, kidneys, and legs. Therefore, people should make an effort to consume the right amount of cholesterol to maintain good health. The recommended intake of cholesterol is 200 to 400 mg per day.
Popular Fast Food Meals
Big Mac, Large Fries, and Large Coke from McDonald’s
Calories: 1350 g
Fat: 54 g
Cholesterol: 80 mg
Sodium: 1410 mg
Whopper, Large Fries, and Large Coke from Burger King
Calories: 1460 g
Fat: 67 g
Cholesterol: 70 mg
Sodium: 1840 mg
Variety Big Box Meal with Original Recipe drumstick, Crispy Strip, Popcorn Chicken, Biscuit, Mashed Potatoes with Gravy, Coleslaw, and Large Pepsi from KFC
Calories: 1455 g
Fat: 65 g
Cholesterol: 122 mg
Sodium: 3400 mg
Double Hambuger with Everything, Large Fries, and Large Coke from Wendy’s
Calories: 1640 g
Fat: 66 g
Cholesterol: 140 mg
Sodium: 1920 mg
Philly Beef Toasted Sub, Large Jalapeno Bites, and Large Strawberry Shake from Arby’s
Calories: 1996 g
Fat: 97 g
Cholesterol: 63 mg
Sodium: 3397 g
More Nutritious Fast Food Choices
Grilled Chicken Sandwich and Ice Water from McDonald’s
Calories: 420 g
Fat: 10 g
Cholesterol: 70 mg
Sodium: 1190 mg
Tendergrill Chicken Sandwich without Mayonnaise, and Ice Water from Burger King
Calories: 400 g
Fat: 22 g
Cholesterol: 70 mg
Sodium: 1090 mg
Tender Roast Chicken Sandwich with Light Sauce, Corn-on-the-Cob, and Ice Water from KFC
Calories: 410 g
Fat: 8.5 g
Cholesterol: 70 mg
Sodium: 950 mg
Ultimate Chicken Grill, Mandarin Orange Cup, and Ice Water from Wendy’s
Calories: 400 g
Fat: 7 g
Cholesterol: 60 mg
Sodium: 965 mg
Regular Roast Beef Sandwich with Sauce, and Ice Water from Arby’s
Calories: 335 g
Fat: 14 g
Cholesterol: 45 mg
Sodium: 1063 mg
Those who want to stay healthy should make the right selection when they are eating at a fast food restaurant. There are also nutritional ready-made meal offers, such as Nutrisystem deals, that provide great convenience and nutrition for those who want to maintain a healthy lifestyle.
- Help Guide: A guide on how to make healthy choices in fast food restaurants.
- Palo Alto Medical Foundation: Information about the nutritional values of fast food.
- Think Quest: Honest information about nutrition and fast food.
- NIH News: An article that explains why eating fast food more than twice a week is associated with more health problems than otherwise healthy adults.
- Eating Healthy at Fast Food Restaurants: This website gives some helpful tips on making healthier choices when ordering fast food.