"Nutrition in the Fast Lane" is a 4" X 9" perfect bound, booklet which provides nutrition information on nearly 3,000 menu items offered by 59 of the most popular fast-food and casual dining establishments in the United States.
Restaurants are listed in alphabetical order. At the top of each page are guides to various nutrition facts about each menu item. The numbers listed below the column guides break down the nutrition value of each item in total calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, dietary fiber, sugar and protein. The listing also includes the total carb exchange and suggested exchange values for each item.
In an effort to simplify this illustration, it might be helpful to review the meaning of the column guides.
A car runs on gasoline. Your body runs on food. The total amount of energy in food is measured in calories. The amount of calories your body needs depends on age, body size, weight and height. The bigger your body, the harder it must work, the more calories you will need. For instance, males need more calories than females, younger adults need more than seniors, and more strenuous activities require more calories to burn for energy. To determine your specific calorie needs you should consult a registered dietitian. Generally, pre-teen children, inactive females of all ages and moderately active older women need 1,600-1,800 calories a day. Boys in their early teens require 2,200-2,400 calories a day, as do inactive males and very active females until they reach the age of 60-65. Most active men need 2,800-3,000 calories a day, with very active 16-18 year old boys needing slightly more (3,200 calories). Active women 16-60 and men over 50 should find that 2000 calories daily will suffice.
Fat is a major source of energy, it insulates the body and aids in the absorption of certain vitamins. When eaten in moderation, fat is important for proper growth, development and maintenance of good health. However, too much fat can contribute to obesity, high cholesterol and heart disease. This is especially true of saturated fat and trans fat. Total fat should not exceed 30% of the total calories consumed. Saturated fat should be less than 10% of total calories with trans fat consumption kept as low as possible. Fats yield 9 calories per gram.
When watching your diet, knowing the number of calories coming from fat can help you to quickly make a healthier choice. A recommended diet would contain no more than one-third of total calories coming from fat.
All dietary cholesterol comes from animals. The main sources are egg yolks, meat, poultry, shellfish and dairy products. Studies show high blood cholesterol levels contribute to heart attacks and stroke. Nutritionists recommend keeping dietary cholesterol at less than 300 milligrams daily.
Sodium exists naturally in some foods. It is also used as a preservative to increase the shelf-life of many fast-food items. In addition, it is added during cooking and at the table in the form of salt. Consuming less than 2,300 milligrams of sodium per day is recommended.
This is the body's preferred energy source and is derived from sugars and starches. Some sugars occur naturally, while others are added during processing; starches occur naturally in most vegetables, grains, fruits, etc. High carbohydrate foods include fruit, milk, sugars and starchy foods such as breads, pasta and potatoes. Carbohydrates supply 4 calories per gram.
Your digestive tract runs smoother when you get enough fiber. High fiber foods include fruits, vegetables, beans, whole grains, whole-wheat breads and cereals. A goal of 14 grams of fiber per 1,000 calories consumed is recommended.
All food provides calories. All calories provide energy. But not all calories come with a full complement of extra benefits such as amino acids, fatty acids, fiber, vitamins and minerals. Natural sugars in fruits and milk contain these extra benefits. However, desserts, candy, syrups and jellies/jams contain the "empty" calories of added sugar and should be avoided.
Proteins are the body's building blocks and are needed for the growth and maintenance of muscle and body tissues. Meat, beans, nuts and dairy products are high in protein. Proteins supply 4 calories per gram.
Starch is in bread, cereal, pasta, potatoes, beans, peas and lentils. Natural sugars are in fruits and milk. Desserts, candy, syrups and jellies/jams all contain added sugar. These starches and sugars are carbohydrates and can be exchanged for each other. Eating the same amount of carbohydrate daily at meals and snacks can help an individual with diabetes control blood glucose levels.
The exchange system is a method of meal planning developed by The American Dietetic Association and The American Diabetes Association. It promotes control of portion sizes, calories, and the amounts of carbohydrate, protein and fat that are eaten daily. Foods within a particular group can be traded or "exchanged" for each other.
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