Topic Shorts & Resources

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

Subway

12-Inch Meatball Marinara Sub
1,000 calories, 44 g fat (20 saturated), 2,580 mg sodium

There are a lot of reasons not to have this—look at the stunning fat
content—but if you do, watch your blood pressure because this meatball-
stuffed Bismarck is the winner for sodium count at close to twice the
recommended daily intake. “People are tempted by the value of getting
twice the sandwich without paying twice the price of a six-inch,” says Yong.
“But if you get a large sub, go for a healthier choice and save half for
tomorrow.”

Better: If you can’t resist meatball subs, stick with the six inch and halve the
price your body pays.

Best: Few chains offer as many healthy choices as Subway; there are too
many to list. Just eat a sandwich with six grams of fat or less (they’re all
marked on the menu), skip the cheese and mayo, but pile on those
vegetables! (Six-inch Savoury Turkey Breast: 280 calories, 4.5 grams of
fat, 1.5 saturated, 960 milligrams of sodium.)

Burger King

BK Big Fish Sandwich
685 calories, 33 g fat (28 saturated), 1,299 mg sodium

Normally fish is a healthy choice. But when you bread it, fry it and slather it
with tartar sauce, beware—this has more saturated fat than any other item
in this article. “It’s like a sponge for fat,” says Yong. “Some of the burgers
are a better choice here, especially because they’re flame broiled.” It’s true:
Order a Whopper Junior—no cheese—and you’ll pare 350 calories and 19
grams of fat.

Better: The Chicken Whopper (554 calories, 21 grams of fat, 14 saturated,
652 milligrams of sodium).

Even Better: BK Veggie Sandwich. “I’m not a vegetarian, but I love this
burger,” says Yong. “It definitely wins for taste. And if you give in to your
craving for fries, it won’t be as big of a deal.” (BK Veggie Sandwich: 335
calories, 15 grams of fat, eight saturated, 792 milligrams of sodium.)