TIP #63-SUBSTITUTE THAT FAST FOOD CRAVING

You’ve probably been there. That moment when you’re either traveling, going home late from work, or otherwise overwhelmed & you need a quick, easy option to eat. So you look up at the numerous fast food signs along the street. And you just pull right in. Usually when our regular patterns get derailed, that’s when we slip into bad behaviors. I know, I get it. Worse yet, sometimes just driving by all those billboards day after day can get your brain all worked up into a subconscious craving. (That’s why advertising companies get paid so much, they know how to do their job!) So maybe looking at some of the facts now will help you remember the real costs of eating terrible fast food the next time you’re either craving it or lulled in by the convenience. And if you aren’t in a position to make the healthiest, homemade meal possible, at least you can do the healthier option. From rd.com… “Fast-Food Dinner for Three Craving: KFC 8-piece Bucket, Extra Crispy breast 510 calories/33 g fat; drumstick 150 calories/10 g fat; thigh 340 calories/24 g fat; wing 190 calories/13 g fat $11.96 Healthier Choice: Subway Fresh Fit 6-inch Oven Roasted Chicken, three subs 320 calories, 5 g fat (per sub) $10.50 Fast-Food Burger Craving: Burger King Half-Pound Whopper 670 calories, 40 g fat, 11 g sat fat, 28 g protein $2.39 Healthier Choice: Burger King Veggie Burger 410 calories, 16 g fat, 2.5 g sat fat, 22 g protein $2.29 Note: While the Veggie Burger is lower in calories and fat, both of these choices are high in sodium. If you’re concerned about high blood pressure, you may want to order a salad. From the Grill Craving: Ball Park Frank One hot dog with bun, relish, mustard, and ketchup 326 calories, 17 g fat, 5 g sat fat, 40 mg chol, 35 g carbs, 1 g fiber, 9 g protein 88¢ Healthier Choice: Grilled Cheese Sandwich. Try: Arnold Stone Ground 100% Whole-Wheat Bread, one slice; two reduced-fat 2% Kraft Singles; two tsp Promise margarine spread 283 calories, 12 g fat, 4 g sat fat, 20 mg chol, 28 g carbs, 4 g fiber, 14 g protein 82¢ Fast-Food Dessert Craving: McDonald’s Hot Fudge Sundae 330 calories, 54 g carbs $1 Healthier Choice: McDonald’s Fruit ‘N Yogurt Parfait 160 calories, 31 g carbs $1 Breakfast On-The-Go Craving: Dunkin’ Donut Plain Glazed 260 calories, 14 g fat, 6 g sat fat, 31 g carbs, 3 g protein 99¢” Healthier Choice: A CINCH MEAL OR SNACK BAR! (I amended the article’s original suggestion for an even better one. Keep extras in the car glove box!) “Potato Chips Craving: Lays Classic Chips 10 g fat, 180 mg sodium, 15 chips per serving 10.5 oz. bag $3 Healthier Choice: Cape Cod Potato Chips 40% Reduced Fat Original Kettle Cooked 6 g fat, 110 mg sodium, 23 chips per serving 8 oz. bag $2.99 Ice Cream Craving: Ben & Jerry’s (Chocolate Fudge Brownie) 220 calories, 11 g fat, 7 g sat fat 3.6 oz. single cup $1.25 Healthier Choice: Skinny Cow Ice Cream Sandwich (Vanilla/Chocolate Combo Low-Fat Ice Cream Sandwich) 140 calories, 1.5 g fat, 1 g sat fat 24 oz., 6 count package 96¢ per sandwich Cookies Craving: Oreo Cookie 160 calories, 7 g fat, 24 carbs, 14 g sugar per serving 15.5 oz. package $3 Healthier Choice: Keebler Oatmeal Cookie Country Style 130 calories, 6 g fat, 19 carbs, 8 g sugar per serving 13 oz. package $2.50 Pastry Craving: Kellogg’s Pop-Tart (Blueberry, one pastry) 210 calories, 6 g fat, less than 1 g fiber 14.7 oz. box, 8 count 32¢ per pastry Healthier Choice: whole wheat toast with jam. Try: Arnold Stone Ground Bread (100% Whole-Wheat one slice) Polaner All Fruit with Fiber Blueberry Spreadable Fruit, one tbsp 100 calories, 1 g fat, 5 g fiber 31¢ per slice”

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