Americans eat a lot of fast food. It's fast, easy, cheap and fills you up. But do you know what it is filling you up with?

• Fast Food
• Fast Food Comparisons
• Tips for Eating 'Healthier' Fast Food

Fast Food

Depending on someone's age, health and activity level, they need a different number of calories every day. Unfortunately, some people can eat a full day's worth of calories in one sitting. That means that one meal at a fast food restaurant may contain all of the calories recommended for the day, as well as extra sugar, sodium and fat.

After the movie Super Size Me came out, many popular fast food chains started offering "healthier" choices. Some of these are actually healthy, but there are some hidden pitfalls. For example, there are some salads that are just as bad for you as cheeseburgers.


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Fast Food Comparisons

Let's compare two salads -- both from Burger King.

1. 1. Burger King Fire-Grilled Chicken or Shrimp Garden Salad with vinaigrette dressing
   
2. 2. Burger King TenderCrisp™ Salad with caesar dressing

It doesn't take an expert to decide which one is better for you. Here are the nutrition facts:

1. 1. 310 calories, 18g fat, 1770mg sodium
   
2. 2. 520 calories, 33g fat, 1870mg sodium

Now, let's compare two hamburgers from McDonald's. One is small and might not be as filling as the other, but it also won't clog your arteries.

1. 1. McDonald's Hamburger
   
2. 2. McDonald's Double Quarter Pounder® with Cheese

1. 1. 260 calories, 9g fat, 530mg sodium
   
2. 2. 730 calories, 40g fat, 1330mg sodium

That means you could have two classic hamburgers and still have some calories to spare.

French fries may pass as a vegetable in some books. But potato or not, they are fried and can be pretty bad for you if you have a lot. Let's compare a small order of Wendy's french fries versus an extra large order.

1. 1. Wendy's small french fries
   
2. 2. Wendy's Great Biggie® french fries

1. 1. 280 calories, 14g fat, 270mg sodium
   
2. 2. 590 calories, 29g fat, 570mg sodium

Instead of drinking water or diet soda, some people choose the milk shakes that are offered at many fast food chains. Let's compare two shakes, a small and a large from two different chains.

1. 1. Wendy's small Frosty™ (12 oz)
   
2. 2. McDonald's Triple Thick® Shake (32 oz)

One of these might serve as an indulgent snack, whereas the other is more than half of the calories that most people need in one day.

1. 1. 330 calories, 8g fat, 150mg sodium
   
2. 2. 1330 calories, 26g fat, 410mg sodium (And that's only a drink!)

A lot of fast food chains are realizing some of their items may be more fattening than what someone on a diet or someone eating healthy is looking for, so they have started to offer a few healthy items. A Wendy's Fruit Bowl with Yogurt has only 220 calories, 1g fat and 90mg sodium. A healthier alternative to McDonald's Triple Thick Shake is their Apple Dippers or the Fruit 'n Yogurt Parfait. The Dippers have only 100 calories, 1g fat and 40mg sodium; the Parfait has only 160 calories, 1g fat and 90mg sodium.



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Tips for Eating 'Healthier' Fast Food

Below are some tips to make your fast food a little healthier.

• Order some of the healthier choices mentioned above.
  
• Order dressing on the side of a salad.
  
• Do not use all of the dressing that comes with a salad.
  
• If you can, order a low-fat salad dressing such as vinaigrette.
  
• Order your burger without mayonnaise or other high-calorie and high-fat toppings.
  
• Go for the grilled items versus the fried ones.
  
• Choose places, such as Wendy's, which have the option of replacing fries with a baked potato, chili or a salad. These are healthier options because they are not fried.
  
• If you have to drink a regular soda, get the smallest size. But it's better to order diet soda or bottled water.

For more information, view charts of nutrition facts for fast food.
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