- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.
Friday, February 5, 2010
Do You Eat Fast Food?
I want to shed a little light on what you are eating when you choose "Fast Food". If you eat fast food in your diet on a regular bases, you may want to rethink that choice, unless you don't care about your health.
People are in denial if they don't believe that fast food is unhealthy, and one of the leading causes of obesity in America. If you were starving to death, I guess it would be O.K., but beyond that it is just a bad choice.
Occasionally, once in a great while, if there is no other choice, it is alright to eat fast food. But seriously, if you are trying to be healthy, lean, and physically at your best, fast food will not help you get there.
Our daily intake of calories varies for each of us. Men tend to require more calories due to their size and the amount of muscle, but women should not exceed 2000 calories a day. Less if your metabolism is slow, and you gain weight easily.
Daily intake of fat should never exceed 65 grams. 65 grams is a maximum intake for anyone, but less is recommended for health. Fat intake is based on total calories that you eat, and depending on who you are talking to, should not be more than 20% to 30% of your daily intake of calories.
Your daily sodium intake should be under 2,400 milligrams. Sodium is hidden in most of our foods. Keeping this number down when eating fast food's is almost impossible.
For instance; a Mc Donald's Big Mac has 485 calories, 21.5 grams of fat, and 1,400 milligrams of salt. Pare that with french fries at 400 calories, 17 grams of fat, and a shake at 380 calories and 9 grams of fat. If you have a meal like this you will be ingesting 1,260 calories, close to your entire days worth. There is nearly 48 grams of fat, and nearly your total days worth of sodium.
Let's talk Taco Bell; Chicken Burrito Supreme has 440 calories, 8 grams of fat 1.5 grams of trans fat (never good), and 1,270 milligrams of sodium. If you add that to a Nacho Supreme for an appetizer you can have another 460 calories, 8 grams of fat, 3.5 grams of trans fat, and 810 grams of sodium. This meal would add up to 900 calories, 19.5 grams of fat, and 2,080 milligrams of sodium. YIKES!!
In N Out Burger; Double Double Burger has 670 calories, 41 grams of fat, 1,440 milligrams of sodium. Now if your one of those that say "oh I always get the protein style without the bun.", this is your score....520 calories, 39 grams of fat, and 1,660 milligrams of sodium. Add fries for 400 calories, 18 grams of fat.....and a shake at 680 calories and 37 grams of fat. Those are scary numbers if you care about how you look and feel.
Let's keep going....Burger King; Whopper 770 calories, 16 grams of fat, 1.5 trans fats. Chicken Sandwich 490 calories, 4 grams of fat, and 1,220 milligrams of sodium. A regular coke is 255 calories, and 12 to 16 teaspoons of sugar.
Quiznos has a tuna melt that has 1,230 calories, 92 grams of fat, and 1,510 milligrams of sodium. I suggest you never order this unless you are on Death Row and it is your last meal request. Then it won't matter if it kills you.
Quiznos turkey sandwich is 410 calories, 17 grams of fat, and 1,230 milligrams of sodium. You might be thinking that ordering the Vegie sandwich would be a good choice..... NOT!!! It has 960 calories, 47 grams of fat, and 2,180 milligrams of sodium.
Now you can understand a little better why we have an obesity epidemic going on. I am a big supporter of "all" restaurants having to post their calorie, fat, and sodium counts for their customers to see. You shouldn't have to ask for a pamphlet, or look in a book that is in the back room. These things should be visible next to each choice on the menu.
There are some people that will still order the heart attack food, but many of us might choose to go elsewhere. I have, and will continue to do so unless I am stuck in place where there are no other choices. Usually if there are fast food places, there is a grocery store nearby. Ahh Haa!! Fresh fruits and vegetables are available to you there....you knew I would bring that up!