HEALTHY DIET GUIDELINES
The recommended maximum daily calories for moderately active
women maintaining a healthy weight is about 2,000; for men, it’s
2,500. “Of course, that depends on a person’s metabolism and
physical-activity level,” The maximum fat grams most women
should consume is 65 per day; men, 85 grams. Saturated and
trans fats should total less than 20 grams (based on a 2,000-calorie
diet). As for hypertension-related sodium, 1,500 milligrams per
day is about right for adults. Check out what these fast food meals
do for your daily intake. McDonalds Pizza Hut Harveys, Tim
Hortons KFC Wendy's Subway Burger King
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KFC
Chicken Twister
627 calories, 34 g fat (7 saturated), 1,529 mg sodium
Eat this baby and you’ll have to twist yourself into your trousers. Chicken is
lower in saturated fat than beef, but this sandwich’s breaded, fried chicken
strips and pepper mayonnaise have more than half a woman’s daily fat quota
(and more than 100 percent of the sodium). “If you really must cave in, fine,”
Yong says. “But you’ll have to make up for it the rest of the day.”
Better: Can’t resist the Twist? Try the Grilled Chicken Twister (421 calories, 21
grams of fat, 4.1 saturated, 1,121 milligrams of sodium).
Best: “There aren’t a lot of healthy menu choices here,” Yong says. “If you have
fried chicken, take the breading off.” (Original Recipe chicken breast, skin
removed: 153 calories, four grams of fat, one saturated, 340 milligrams of
sodium.) Add a side of coleslaw for 150 calories, eight grams of fat (one
saturated) and 213 milligrams of sodium.
Wendy’s
Big Bacon Classic
580 calories, 29 g fat (12 saturated), 1,330 mg sodium
It sounds simple: a quarter-pound patty of beef on a kaiser topped with cheese,
bacon and condiments. But it’s around a quarter of your daily caloric intake. “Be
careful of toppings,” warns Yong. “Bacon, cheese, mayo—even the light mayo
on this burger—add to the calorie and fat tally. When tempted by toppings, ask
for extra tomatoes.”
Better: The Classic Single with everything—almost the same as the Big Bacon
Classic sans the bacon and cheese—shaves 170 calories and ten grams of fat
(410 calories, 19 grams of fat, seven saturated, 880 milligrams of sodium). Or
go for the Ultimate Chicken Grill sandwich and subtract another 60 calories and
12 grams of fat (350 calories, seven grams of fat, 1.5 saturated, 1,030
milligrams of sodium).
Best: How about a bowl of chili—no cheese? The large has just 300 calories
and three grams of saturated fat. “Chili is a satisfying meal,” says Yong. “And
because you eat it with a spoon, it takes longer to finish, so you won’t need
extras. If you do get a side order, try the baked potato. Careful with the sour
cream and cheese.”
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making 2 or 3 lists one for each store I needed to go to,,,,,,, just to get all the
ingredients I needed for the recipe I was using. Now using the Food Made Simple
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