Live it up...

Quick and convenient are the trademarks of "fast food". Unfortunately, fast food is also high in calories, fat, refined carbs, sugar, and salt. If you eat fast food occasionally (as in once every two to three months), then no harm is done. But if you eat fast food several times a week, whether it's during powerlunch meetings or a barkada get-together, you may be consuming more calories than you need.

If you are interested in minimizing the calorie intake, here are tips for keeping things under control.

DOWNSIZE.

The fastest way to cut down on calories is to choose a smaller portion. Compare the following:
- McDonald's hamburger = 280 calories
- Quarter pounder = 430 calories
- Big Mac = 590

You save 310 calories by choosing a hamburger over the Big Mac.

Choosing a smaller size of French fries will also help save you calories.
- McDonald's French fries = 210 calories
- Medium size = 450 calories
- Large size = 540 calories
- Super size = 610 calories (some establishments offer french fries platters)

These calorie calculations are more or less similar to the same size products of other fast food chains.


HIGH-CALORIE EXTRAS

The "extras" like mayonnaise, cheese, and gravy mean extra calories. For example, a quarter pounder with cheese has an additional 90 calories. Here is a quick list of common condiments usually found in fast food restaurants (calories per one packet - approx. 2 Tbsps).

- Ketchup = 10 calories
- Barbecue sauce, hot mustard sauce, honey mustard = 50 calories
- Mayonnaise = 95 calories
- "Secret sauce" = 50 to 100 calories. (usually a mix of gravy and spices)


CALORIFIC SALADS.

In an attempt to offer consumers healthier choices, some fast foods now have salads on their menu. But even though salad greens are basically low-calorie, after adding extras like fried chicken strips, pasta spirals, croutons, and salad dressing, you can end up eating more calories. In other words, a salad with all the trimmings can have as many or more calories than a large cheeseburger.

Salad dressing can contain anywhere from 160 to 230 calories per packet. Stay in control by keeping the dressing on the side.
A packet of garlic croutons has 50 calories. Meanwhile, fried chicken strips or nuggets can contain from 200 to 280 calories.
Watch out for any salad made with mayonnaise since these tend to be high in calories. Examples are potato salad, coleslaw and macaroni salad.

PIZZA

Very few people will eat more than one burger at a time but many people will reach for a second slice of pizza. In fact, it takes a lot of willpower not to have that second serving.

One slice (1/8 of a medium pizza) of a thin crust multi-meat pizza with cheese has 270 calories. If you order the thick crust version, the caloric count jumps to 340 calories. By having several slices, you can see how eating your way to 1,000 calories in one sitting is not that hard to imagine.

Several ways to cut down on pizza calories is to choose the thin crust over thick, order half the cheese, and choose vegetable toppings over meat. Try to avoid the stuffed crust versions too. When ordering meat toppings, chicken and ham are the best caloric choices followed by pepperoni. Sausage, pork and beef toppings have the highest number of calories.

LESS GREASE, CUT DOWN ON CALORIES.

Chicken and fish are better calorie choices but only if the chicken or fish is grilled, broiled or roasted.

When eating fried chicken, the drumstick seems to have the fewest calories. Here is the caloric content of KFC's Original Recipe fried chicken:
- Whole wing = 150 calories
- Breast = 380 calories
- Thigh = 360 calories
- Drumstick = 140 calories

Take note however, that the drumstick and chicken wing are higher in fat compared to the breast and thigh

DON'T DROWN IN LIQUID CALORIES

A smart way to save calories when you eat in fast food restaurants is to drink water instead of a drink that is high in sugar, or to choose a smaller sized drink. Check out these caloric counts:
- Small soft drink = 150 calories
- Medium soft drink = 210 calories
- Large soft drink = 310 calories
- Super size soft drink = 410 calories
- Rootbeer Float = 510 calories (or any soda with sundae and choco fudge toppings)

Fast food fixes are okay, if you indulge occasionally. Also, it would greatly help if you burn off any excess calories by increasing your physical activity level. As the old adage goes, moderation is the key.


On the interim, let me just say that I am a fan of the quarter-pounder, the stuffed crust, and KFC French Fries. ^_^ This article isn't meant to dissuade anyone into giving up their fast food fests. The aim here is to promote healthier food choices.