JUNK FOOD, FAT and CALORIES
Junk food, fast food and trash food are all definitions of a quick, unhealthy, hunger satisfying substitutes for a good nutritious meal. It does not have to be that way. There are many quick and healthy substitutes that will satisfy even the fussiest of children or adults on the move.
Does this mean no more bacon double cheeseburgers with a large order of fries and a strawberry shake? Well, sort of. But, substituting the bacon for tomatoes and lettuce, reducing the large fry to a small one and drinking orange juice instead of a shake will reduce the amount of fat you will be putting into your body. Go one step further and have a grilled chicken sandwich with sweet mustard sauce instead of the cheeseburger, and a salad instead of the fries, and you have a healthy meal that will satisfy you as well as supplying your body with some of the nutrients it needs.
Many restaurants and fast food establishments now provide healthy meals for their customers who are concerned about what they eat. Grilled chicken is a popular substitute for hamburger and non fat frozen yogurt is served at most ice cream stands.
It doesn't take much effort to find healthy alternatives at restaurants and fast food establishments. Some places even have separate sections of their menus dedicated to low fat healthy foods.
Try some of these nutritious substitutes for the unhealthy, high fat
items on the menu of your favorite restaurant:
|
grilled chicken
salad
vegetables
orange juice or
water
vegetable soup
turkey breast on
oatmeal bread
low fat salad dressing
Oatmeal, Syrian
or Wheat bread
|
instead of
instead of instead of instead of instead of instead of instead of instead of |
beef, hamburg, etc.
fried appetizers pasta or potatoes shakes or soda chowder or cream soup bologna, salami, ham, etc. sub regular dressing, mayonnaise, oil, etc. white bread or sub roll |
Refer to the "Great Substitutes" section below for more ideas on choosing healthy foods to eat.
This chart is for comparison only. The actual serving
size, calories and fat will obviously be different among manufactures and
preparation methods. If you are serious about your fat and calorie intake,
buy one of the many good nutrition books available at most bookstores.
|
white bread English muffin (plain) bagel oatmeal bread Syrian bread cinnamon raisin bread graham cracker saltine cracker wheat thin cracker Ritz cracker French toast blueberry muffin pancake (plain) tortilla (corn) waffle (plain) tortilla chip |
1 slice 1 1 1 slice 1 small 1 slice 1 1 1 1 1 slice 1 1 1 1 1 |
65 130 300 65 165 85 30 12 18 16 155 120 60 65 205 21 |
1 1 2 1 1 1 0.5 0.2 1 0.8 7 3 2 1 8 1 |
|
cheddar cheese cream cheese mozzarella cheese American cheese cottage cheese egg (hard boiled) egg (fried) |
1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 1 |
115 100 90 95 35 80 95 |
9 10 7 7 1 6 7 |
|
bacon bologna boiled ham olive loaf roast beef turkey breast Italian sausage |
1 slice 1 oz 1 oz 1 oz 1 oz 1 oz 1 |
33 80 40 60 40 30 190 |
3 7 1 4.5 1 1 17 |
|
hot dog with bun (regular) potato salad pickle (most kinds) ham & cheese sandwich roast beef sandwich salami sandwich turkey breast sandwich ketchup mayonnaise french fries mashed potatoes (with butter & milk) baked potato (plain) grilled chicken sandwich w/ mayo chicken nuggets (fried) cheeseburger (plain) 1/4 pound cheeseburger (plain) *taco (beef) *taco (chicken) burrito (beef) burrito (chicken) burrito (bean) fried chicken breast fried chicken thigh bacon double cheeseburger bagel with ham, cheese & egg biscuit with bacon & egg butter margarine mayonnaise oil (most types) tartar sauce |
1 1/2 cup 1 1 1 1 1 1 tbsp 1 tbsp 15 1 cup 1 medium 1 6 1 1 1 1 1 1 1 1 1 1 1 1 1 tbs. 1 tbs. 1 tbs. 1 tbs. 1 tbs. |
300 350 11 450 570 450 270 16 90 250 225 240 340 280 310 520 190 170 500 350 450 280 300 520 438 560 100 100 100 125 75 |
18 22 0.1 13 38 30 6 0 10 12 9 0 13 20 14 30 11 9 20 12 14 14 20 31 17 36 11 11 11 14 13 |
*with corn tortilla
