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Boston Market

In a lunch from Boston Market, consis

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ting of a soup, salad, and sandwich, one cup of tomato bis

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que soup contains 280 calories, 200 calories from fat, 1,280 mg of sodium, and 12 g of carbohydrate sugars. Four ounces of Caesar side salad contain 200 calories, 159 calories from fat, 450 mg of sodium, and 2 g of carbohydrate sugars. One chicken sandwich with cheese and sauce contains 750 calories, 300 calories from fat, 1,860 mg of sodium, and 13 g of carbohydrate sugars (Boston Market Web site). Add up the separate figures. This

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meal has a total of 1,230 calories.

Of these calories, 659, more than half come from fat. There are also 3,590 grams of sodium. On top of all that are 27 grams of carbohydrate sugars. 2. At Wendy’s, in comparis

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on, one breaded chicken sandwich contains 440 calories, 160 calories from fat, 840 mg of sodium, and 6 of sugars. Eight ounces of cola soft drink contain 90 calories, 0 calories from fat, 10 mg of sodium, and 24 g of sugars. A medium, Frosty Dairy Dessert (16 ounces) contains 440 calories, 100 calories from fat, 260 mg of sodium, and 56 g of sugars (Wendy’s Web site).

This

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is

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not a big meal, but it has 970 calories, with 260 of these from fat. There are 1,100 mgs of sodium and 86 grams of sugar. While the calories/fat ratio is

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better than the Boston Market meal, there are too many calories, too much sodium, and far too much sugar. 3. Compare a pizza restaurant such as Domino’s: Two slices of a Classic Hand Tossed Pizza (cheese only), 14-inch large, have 515. 82 calories, 15. 42 g of total fat, 6. 72 g of saturated fat, 1080. 21 mg of sodium, and 6. 44 g of sugars. One breadstick has 116. 14 calories, 4.

05 g of total fat, 0. 79 g of saturated fat, 152. 19 mg of sodium, and 0. 66 g of sugars. One barbecue Buffalo Wing has 50. 08 calories, 2. 43 g of total fat, 0. 65 g of saturated fat, 175. 3 mg and of sodium, and 1. 26 g of sugars (Domino’s Web site). While the values are a little better than those of some of the other foods, the amounts of fat and sodium remain on the high side. Transition sentence: However, one is

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able to eat healthier fast food; which the next part of the paper will prove. III. Fast food can be, if not fully healthy, at least healthier.

The best thing is

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that the person can choose what to eat and nowadays fast food restaurants usually provide that chis

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e. A. For example, a regular-sized grilled hamburger on a bun that may be purchased at many fast-food restaurants most likely has a more reasonable amount of fat and sodium if it is

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ordered without any mayonnais

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e or cheese. 1. Wendy’s is

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well known for having several healthier choices such as a wide variety of salads, baked potatoes, and low-fat sandwiches. Arby’s highlights low-fat alternatives on a menu board (“Healthy in a Hurry”: 1, 3–4). 2.

The following are some additional suggestions for selecting healthier choices in fast-food restaurants: • Plain baked potatoes, without sour cream, butter, and bacon bits, are wonderful offerings. • Stay away from salads that appear to be filled with mayonnais

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e. Tuna salad is

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a common culprit. Croutons are generally high in fat and salt. • Order a basic pizza. Added pepperoni, extra cheese, and sausage greatly increase the amount of fat. • Try sushi, a low-fat Japanese food that is

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now sold in many restaurants and supermarkets. • All too often, portions of food in fast-food restaurants are ridiculously large.

Share a meal with a friend or save the extra food for another meal. • Select steamed, baked, or roasted foods over those that are fried or deep fried. • At salad bars, fill your plate with vegetables, peas, beans, pasta salads, and breads. Avoid the regular dressings. Use the lite ones. • Avoid the regular dressings. Use the lite ones. • Low-fat yogurt is

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a tasty dessert. B. A number of fast food restaurants provide a healthy option for the meal. 1. In Smart Fast Food Meals, Peggy Reinhardt presents 48 lower-fat combo meals from 12 different fast-food chains.

They all contain 700 calories or less and have no more than 30% of the calories from fat. For example, at Burger King, one broiler chicken sandwich and one small regular soft drink (16 ounces) contain 650 calories, 16. 5 g of total fat, 4. 5 g of saturated fat, 23% of calories from fat, and 750 mg of sodium. 2. At KFC, one tender roast chicken breast, one order of mashed potatoes and gravy, one order of corn on the cob, and one small regular soft drink (16 ounces) contain 670 calories, 18. 5 g of total fat, 4 g of saturated fat, 25% of calories from fat, and 1,305 mg of sodium.

At Subway, one deli-style turkey breast sandwich with onions, lettuce, tomatoes, pickles, green peppers, and olives (no mayonnais

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e), one chocolate chip or chunk cookie, and one diet soft drink (16 ounces) contains 445 calories, 14 g of total fat, 5g of saturated fat, 28% of calories from fat, and 1,125 mg sodium (Reinhardt: 29, 37, 91). 3. Fruits, which are filled with fiber, contain a host of different vitamins and nutrients. Other healthy fast-food choices are low salt pretzels, pitas, rais

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ins, and dried fruit.

One can add more of these types of fast foods to the diet and reduce the alternatives that are filled with higher amounts of fat and salt. Conclusion With people leading such busy lives, it is

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very easy to save time on food preparation by eating a diet that includes lots of fast foods. Unfortunately, the majority of fast foods are high in calories and salt. But, there are fast food options that are lower in calories and salt. It is

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useful to note that the definition of “fast foods” can be extended to include some very basic healthy alternatives. When you are making your fast food choices, try to select those.

Works Cited

Brownell, Kelly, and Bonnie Liebman. “The Pressure to Eat: Why We’re Getting Fatter. ” Nutrition Action Healthletter, July–August 2003, 25(6): 3–5. Hurley, Jayne, and Bonnie Liebman. “Fast Food Follow-Up: What’s Left to Eat? ” Nutrition Action Healthletter, November 2004, 24(9): 13–15. Franz, Marion J. Fast Food Facts. Minneapolis

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: Chronimed Publis

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hing, 2004. Reinhardt, Peggy. Smart Fast Food Meals. New York: John Wiley and Sons, 1999. “Healthy in a Hurry. ” Consumer Reports on Health, October 1999, 11(10): 1, 3–4. http://www. boston-market. com/ http://www. dominos. com/ http://www. wendys. com/

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