健康快餐
Fast food is easy and tasty, but it is often high in calories, fat and sodium. These things can be bad for you in large amounts. Below, find ideas on how to make healthier choices at fast food restaurants.
技巧1:避免“重复”,”“巨型," and "super size" items — they usually provide twice as much fat, calories and sodium as smaller-sized items.
避免
|
选择
|
|||
Taco Bell Double Decker Taco Supreme |
•380卡路里 |
vs |
Taco Bell Chicken Soft Taco |
•190卡路里 |
McDonald's Super Size French Fries |
•610卡路里 |
vs |
McDonald's Small French Fries |
•210卡路里 |
Jack In The Box Jumbo Jack Burger |
•550卡路里 |
vs |
Jack In The Box 汉堡 |
•250卡路里 |
Tip 2 – Skip the "extras" such as high-fat sauce, spread, dressing, cheese and sour cream. Even a healthy choice becomes unhealthy when topped with high-fat fixings. Many restaurants offer reduced-fat and fat-free alternatives.
避免
|
选择
|
|||
McDonald's McShaker Garden Salad with one packet Ranch Dressing |
•270卡路里 |
vs |
McDonald's McShaker Garden Salad with one packet Fat Free Herb Vinaigrette |
•130卡路里 |
Subway 6" Cold Cut Trio Sandwich (with standard vegetables, cheese, oil, vinegar, salt, and pepper) |
•415卡路里 |
vs |
地铁6"火鸡胸 & Ham Sandwich (with standard vegetables and 2 tsp. 芥末) |
•275卡路里 |
Jack In The Box Chili Cheese Curly Fries |
•650卡路里 |
vs |
Jack In The Box Curly Fries |
•410卡路里 |
Tip 3 – Meat at fast food restaurants tends to be high in fat and sodium. 选择 grilled, broiled or baked meat instead of breaded and fried. Better yet, try the vegetarian option.
避免
|
选择
|
|||
卡尔的小. 麻辣鸡肉三明治 |
•440卡路里 |
vs |
卡尔的小. Charbroiled BBQ Chicken Sandwich |
•280卡路里 |
KFC Original Recipe Sandwich (without sauce) |
•360卡路里 |
vs |
KFC Tender Roast Chicken Sandwich (without sauce) |
•270卡路里 |
1 slice Pizza Hut Pepperoni Lover's hand-Tossed Pizza |
•372卡路里 |
vs |
1 slice Pizza Hut Veggie Lover's Hand-Tossed Pizza |
•281卡路里 |
Tip 4 – Drinks can be dangerous. 选择 diet sodas and beverages made with nonfat milk when possible. Juice and skim milk are more nutritious than soda, but remember that they do provide calories.
避免
|
选择
|
|||
大杯可口可乐经典 |
•310卡路里 |
vs |
大杯健怡可乐 |
•0卡路里 |
Jack In The Box Chocolate Shake (16 fl oz) |
•660卡路里 |
vs |
Jack In The Box 2% Reduced Fat Milk (8 fl oz) |
•140卡路里 |
In-N-Out Root Beer (16 fl oz) |
•222卡路里 |
vs |
In-N-Out Iced Tea, unsweetened |
•0卡路里 |
餐的例子
Here's an example at Jack in the Box.
- 避免. 大杰克汉堡, chili cheese curly fries and chocolate shake that has 1860 calories, 100 grams of fat and 2910 milligrams of sodium
- 选择. 汉堡, curly fries and 2 percent reduced-fat milk that has only 800 calories, 37 grams of fat and 1760 milligrams of sodium
That's a difference of 1060 calories, 63 grams of fat and 1150 milligrams of sodium.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.