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Eating Out Sensibly

Renuka Berry

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Fast Food: How Often

The food you eat always plays a vital role in your staying fit. With the busy schedules that all of us have today, we don’t get time to pay much importance to what we eat. This is making the fast-food joints more and more popular these days in our society. Here are a few guidelines that can help you limit calories at the fast food places.

Fast Food is becoming more and more acceptable and convenient in our society. With our daily busy schedules, many just don’t have time to prepare the food at home or go out to eat at a restaurant. Fast-food restaurants also offer low price, variety and predictability. However, they tend to be very high in fat, salt, sugar and, therefore, in calories. The guidelines below can help you limit fat, salt, sugar and especially calories at fast-food places.

Keep It Simple

Try ordering foods without mayonnaise, sauces or dressings or remove them yourself. Topping a baked potato with butter, sour cream or cheese adds fat and can double the amount of calories.

Think Small

Concentrate on variety rather than quantity. A "whopper" or "jumbo" item may wipe out much of a days fat and calorie allotment. By ordering smaller portions, you save hundreds of calories over their larger counterparts.

Salads

Salad bars are becoming more and more popular in the fast-food restaurants. Surprisingly, salad bars can be a high-fat disaster! Here are a few tips on how to avoid it:
  • Use a smaller plate, if available.
  • Load on lettuce, cucumbers, peppers, broccoli, and other healthy offerings.
  • Be careful about your dressing choice. Use a low-calorie dressing, if available. These dressings are not fat-free and contain about 20-30 calories per table spoon. Fat-free dressings contain 10-20 calories per table spoon.
  • If you decide to use regular dressing, go for the oil and vinegar-based dressings.
Large amounts of sodium may contribute to high blood pressure. The recommended daily allowance of sodium is 2400 mg, or 6 g of salt. If you do exceed the above amounts, try cutting down on those three categories throughout the rest of the day.

Share

Fries, a large sandwich, baked potato or a desert shall taste even better if you share it with a friend. Try to engage in a conversation. And remember, it takes approximately 20 minutes for your brain to get the message from your stomach that it is fed. So, the slower you eat, the better off your waist line wilt be.

Get the Facts

Always make sure you know what you are putting in your stomach. Fast-food places respond to consumer preferences. Find out what oils have been used in the preparation and how many calories and fats your shakes and desserts have. Many places offer nutritional information for their products. In fact, the law requires fast-food places to disclose nutritional information to the public. Don’t hesitate to find it out-you will be surprised by what you’ll learn.

Make fast-food visits a treat

Consider going to fast-foods occasionally. Vary your choices with restaurants, fine dining and home-cooked goodies. Try and stick to our suggested fast-food choices.

Calorie Chart of some fast food items. This chart shall help you choose the item when you go to a fast food joint. Keep this chart with you as a ready reckoner whenever you go out for a pizza or a burger to any of your favourite fast food joints.

Fast Food Calorie Watch


Burgers
Burger with a mutton patty
230
16
4
30
Burger with a mutton patty and
a slice of cheese
285
20
10
33
Chicken Burger
500
20
30
40
Chicken Burger with cheese
520
22
35
45
Vegetable burger
400
8
20
45
Vegetable Burger with Cheese
460
12
28
45


Pizza
Vegetarian Pizza
384
16
1102
Cheese Pizza
376
10
483


Sandwiches
Vegetable sandwich
368
15
1400
Egg omelets sandwich
312
15
696
French Fries
210
5
10
25
Milk Shake
220
6
5
35
Ice-creams
160
4
9
18
Ice-cream Sundaes
350
7
18
50
Aerated Drinks
130
0
0
35

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