Let’s face it: With so much to do, it’s hard to eat right on the go. And no matter how compelling you found the movies Fast Food Nation or Super Size Me, you sometimes find yourself making the occasional purchase at the nearest Wendy’s. While avoiding fast food may be the wisest and most health-conscious option, it may not be the most realistic.

With so many Americans being obese, President Obama signed a new law into the health care reform bill that requires every big restaurant chain (more than 20 stores) to post calorie information on every menu and drive-thru sign, as well as the amount of calories a healthy person should eat.[1] The FDA is currently working on implementing this law. The law also requires vending machines to have nutritional information on them.

How Many Calories Should I be Consuming a Day?

The United States Department of Agriculture (USDA) has recommended dietary guidelines that include the number of calories you should consume a day, depending on your age, level of activity, and whether you are a man or woman. The chart below will help you find out how many calories you should be getting. If you regularly consume more than the recommended amount, you will gain weight.

Recommended Daily Calorie Intake by Gender and Age Based on Activity Level

Activity Level Gender Age (years) Sedentary Moderately Active Active Child 2-3 1,000 1,000-1,400 1,000-1,400 Female 4-8 9-13 14-18 19-30 31-50 51+ 1,200 1,600 1,800 2,000 1,800 1,600 1,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800 1,400-1,800 1,800-2,200 2,400 2,400 2,200 2,000-2,200 Male 4-8 9-13 14-18 19-30 31-50 51+ 1,400 1,800 2,200 2,400 2,200 2,000 1,400-1,600 1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400 1,600-2,000 2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800

Source: HHS/USDA Dietary Guidelines for Americans, 2005 [2]

Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at older ages. For adults, fewer calories are needed at older ages. So, we, at the National Center for Health Research, give you the skinny on a variety of menu choices offered by some of the most popular fast food chains. Take a look- you may be surprised!

Fast Foods by Category:

Pizza: Calories Fat California Pizza Kitchen Original BBQ Chicken (whole pizza) 1136 19 grams Domino’s Medium Ultimate Deep Dish EXtravaganZZa Feast, 1 slice 12″ 320 16 grams Domino’s Cheese, 1 slice 12″ 210 8 grams Papa John’s Garden Fresh on Original Crust, 1 slice 12″ 200 7 grams Papa John’s Spinach Alfredo on Original Crust, 1 slice 12″ 210 8 grams Pizza Hut Thin n’ Crispy, Pepperoni, 1 slice 12′ 200 9 grams Pizza Hut Fit n’ Delicious Pizza with Green Pepper, Red Onion, and Diced Tomato, 1 slice 150 4 grams Hamburgers: Calories Fat Burger King Whopper (with cheese) 770 48 grams Five Guys (with cheese) 610 34 grams McDonald’s Quarter Pound with cheese 510 26 grams Wendy’s ¼ Pound Single Hamburger 470 21 grams Chicken Strips: Calories Fat Burger King 8 Piece Chicken Tenders 360 21 grams McDonalds Chicken Selects Premium Breast Strips (5) 660 40 grams Wendy’s 10 Piece Chicken Nuggets 450 29 grams French Fries: Calories Fat Burger King Medium Fries 440 22 grams Five Guys 310 15 grams McDonald’s Medium Fries 380 19 grams Wendy’s Medium Fries 410 19 grams Burritos: Calories Fat Baja Fresh Chicken Burrito Ultimo 880 36 grams Baja Fresh Bean and Cheese Burrito 840 33 grams Chipotle Chicken (with rice, beans, sour cream and cheese) 950 37 grams Taco Bell Burrito Supreme, Chicken 390 12 grams Sandwiches: Calories Fat Burger King Tender Grill Chicken (no mayo) 410 7 grams McDonald’s Premium Grilled Chicken Classic 420 10 grams Panera Turkey Artichoke Panini 750 24 grams Panera Bacon Turkey Bravo 830 29 grams Quiznos Honey Mustard Chicken Sub, Regular 830 41 grams Quiznos Tuna Melt, Regular 1220 94 grams Subway Turkey, 6 inch (no mayo) 280 3.5 grams Wendy’s Ultimate Chicken Grill 370 7 grams Salads (no dressing): Calories Fat Burger King Tendergrill Chicken Garden 300 10 grams McDonald’s Premium Southwest Salad with Grilled Chicken 320 9 grams Panera Greek Salad 380 34 grams Panera Strawberry and Poppyseed Chicken Salad 280 8 grams Quiznos Chicken Caesar, Regular 440 16.5 grams Quiznos Raspberry Chipotle Chicken, Regular 520 25 grams Subway Oven Roasted Chicken, Fat-Free Italian dressing 130 2.5 grams Wendy’s Mandarin Chicken Salad 390 16 grams Muffins: Calories Fat Sugar Au Bon Pain Cranberry Walnut 540 25 grams 28 g Dunkin Donuts Blueberry 510 16 grams 51 g Dunkin Donuts Honey Bran Raisin 500 14 grams 48 g Starbuck’s Blueberry 470 24 grams 23 g Starbuck’s Lowfat Blueberry 430 2.5 grams 57 g Donuts: Calories Fat Sugar Dunkin Donuts Glazed Donut 220 9 grams 12 g Krispy Kreme Original Glazed Donut 200 12 grams 10 g Starbuck’s Old-fashioned Glazed Donut 420 21 grams 34 g Bagels: Calories Fat Dunkin Donuts Everything 350 4.5 grams Einstein’s Asiago Cheese Bagel 310 5 grams Einstein Everything 270 2 grams Starbuck’s Plain 300 1 gram Other Breakfast: Calories Fat Burger King Sausage, Egg, and Cheese Biscuit 550 37 grams Dunkin Donuts Egg and Cheese Bagel 510 6 grams McDonald’s Sausage McMuffin with Egg 450 27 grams Starbuck’s Cheese Danish 420 25 grams Starbuck’s Banana Walnut Loaf 350 16 grams Coffee: Calories Fat Sugar Dunkin Donuts Mocha Swirl Latte (10 oz) 220 6 grams 32 g Dunkin Donuts Coolatta with Skim Milk (16 oz) 210 0 grams 49 g Dunkin Donuts Latte (10oz) 120 6 grams 10 g Dunkin Donuts Coffee (14oz), (no milk or sugar) 10 0 grams 0 g Starbuck’s Caramel Frappuccino, Grande with Whip 390 15 grams 59 g Starbuck’s Caffè Mocha, Grande 2% Milk, no Whip 260 8 grams 31 g Starbuck’s Caffè Latte, Grande 2% Milk 190 7 grams 17 g Starbuck’s Coffee Frappuccino Light 110 0 grams 23 g Starbuck’s Caramel Macchiato, Grande 240 7 grams 31 g

Where to Find This Information?

Don’t fall for the “health halo” effect: assuming that all foods at restaurants marketed as “healthy” or all foods of a category labeled “healthy” (e.g., salads) are actually better for you. Several fast food chains and restaurants have their nutrition information on their websites. If your favorite foods are not listed above, go to the chain’s website and look for the calorie information. You may be shocked…or pleasantly surprised! Remember: knowledge is power. Knowing how many calories are in your favorite snack or meal-on-the-go can help you watch your weight and stay health.

All articles are reviewed and approved by Dr. Diana Zuckerman and other senior staff.

eferences

References:

1. http://healthreform.gov/documents/title_iv_prevention_of_chronic_disease.pdf

2. USDA. (2008). Dietary Guidelines for Americans 2005.