By the time you finish reading this you will be shocked by the calorie, fat ad sodium content in the popular fast food items you may order. You will also know the best fast food items to order if you stop for fast food.

The hectic life people lead forces even the healthiest of eaters to eat out every now and then. When you eat fast food how bad or good are the things you order? Do you know how many calories, sodium or fat grams are in your favorite fast food? Wonder where the extra pounds are coming from? Your fast food choices may be contributing.

With the nations obesity epidemic growing and as hard as people work to get in shape or watch what they eat, it is important to know the nutritional information on your fast food.

You may be surprised at calories, fat and sodium in some items that appear to be a relatively “healthy” fast food choice.

Fast Food Chain Item Calories Fat Grams Sodium (mg)

TACO BELL

Smart Choices

Crunchy Taco Fresca Style (no cheese, no sauce) 150 7 360

Crunchy Taco 170 10 560

Ranchero Chicken Soft Taco Fresca Style 170 4 710*

Grilled Steak Soft Taco Fresca Style 170 5 560

Gordita Baja Steak Fresca Style 230 7 570

Watch Out!

1/2 lb Beef Combo Burrito 470 19 1620

1/2 lb Beef & Potato Burrito 540 25 1660

Grilled Stuffed Burrito Beed 720 32 2140

Nachos Bell Grande 750 36 1400

Fiesta Taco Salad 860 46 1800

Fiesta Taco Salad without Shell 490 25 1530

Mexican Pizza 540 31 1040

MCDONALD’S

Smart Choices

Hamburger 260 9 530

Chicken Nuggets 4 piece 170 10 450

Chicken Nuggets 6 piece 250 15 670

Fruit & Yogurt Parfait 160 2 85

Egg McMuffin 300 12 860*

Side Salad 20 0 10

California Cobb with Grilled Chicken 280 11 1120*

California Cobb without Chicken 160 9 410

Small Fries 250 13 140

Newman’s Own Low Fat Basalmic Vinaigrette 40 3 730**

Watch Out!

Double Quarter Pounder with Cheese 730 40 1330

Premium Crispy Club Chicken Sandwich 680 29 1830

Large Fries 570 30 330

Chicken Select Premium Breast Strips 3 piece 380 20 930

Chicken Select Premium Breast Strips 5 piece 630 33 1550

Creamy Ranch Sauce 200 21 300

Big Breakfast 730 46 1470

Deluxe Warm Cinnamon Roll 590 24 660

Chocolate Triple Thick Shake Large 1160 27 510

When ordering you can simply change your dressing on the salad to save calories and fat. The low fat dressing is 160 calories and 18 grams of fat per serving less than the ranch dressing.

ARBY’S

Smart Choices

Fruit Cup 34 0 0

Jr. Roast Beef Sandwich 273 10 740*

Mini Market Fresh Ham & Cheese Sandwich 228 5 916*

Mini Market Fresh Turkey & Cheese Sandwich 235 5 798*

Ham & Cheese Croissant 274 12 842*

Watch Out!

Roast Beef Sub 722 41 2211

Turkey, Ranch & Bacon Sandwich 834 37 2258

Large Roast Beef Sandwich 547 28 1869

Chipolte Chicken Sandwich Crispy 680 37 1228

Philly Beef & Swiss Sub 669 35 1943

5 Piece Chicken Tenders 630 31 1977

Buffalo Dipping Sauce 20 1 1600

Ham, Egg & Cheese Sourdough 678 35 2105

KFC

Smart Choices

Roasted Ceasar Salad without Croutons or dressing 220 9 850*

Roasted BLT Salad without Croutons or dressing 210 7 900*

Hidden Valley Fat Free Ranch 35 0 410

Honey BBQ KFC Snacker 220 3.5 490

Honey BBQ KFC Sandwich 300 6 920*

Chicken Breast without Skin or Breading 140 3 410

Watch Out!

Hidden Valley Ranch Dressing 200 20 470

Triple Crunch Sandwich 650 34 1640

Extra Crispy Chicken Breast 460 28 1230

Large Popcorn Chicken 560 31 1790

Crispy Twister 670 38 1650

* Denotes high sodium content item listed under smart choice selection.

Most large chains have a nutritional information page on their website. You can look and see what the nutritional information is on the things you commonly order and also pick the items that would be smarter choices for your diet and health.

Changing your normal fast food order could save you hundreds, or even thousands, of calories per meal and help you shed or fend off extra pounds. Eat healthy and live happy.

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Avocados And Its Benefits

Avocados contain healthy fats and oils such as the Omega 9 which is found in olive oil and is believed to decrease the levels of bad cholesterol! Avocado also contains beta-sitosterol, which prevents the body from absorbing cholesterol from your foods! Amazingly one of the properties of Avocado is its ability to help the body absorb more nutrients from its food! This reminds me of the same unique property found in Black Pepper. Imagine what a combination of Avocado and Black Pepper would do for you!

Although avocados can be eaten in various salads and even soups, the avocado is most identified as the main ingredient for the popular Mexican dish called guacamole. Guacamole is a blend of avocado, spices and vegetables that can be served as a garnish on top of a burrito or combined with other ingredients to be eaten with tortilla chips.Guacamole is an essential component when planning for your Cinco De Mayo celebration. Before you learn how to eat an avocado, you must first learn how to pick ripe avocados for your dishes.

Some of the vitamins provided by avocado oil for skin rejuvenation include vitamin A, B1, B2, D and E, in addition to lethicin, beta-carotene and potassium.Some of the qualities of this oil makes it perfect for use on dry skin. Rich in sterolins, it helps to soften the skin and to deeply moisturize it. It can also relieve the extreme dryness and itching of skin diseases like eczema and psoriasis.

Avocados are classified as fruit although you probably keep them in your refrigerator’s vegetable compartment because they are not sweet. Avocados are used in salads, creams, cold soups and well known sauces as guacamole. They have a mild flavor and a very characteristic soft texture that combine with many recipes. Unfortunately, most often than not, they are absent from our table due to their bad press of being high in calories.

Once a luxury food item eaten only by royalty, avocados are now enjoyed by everyone. Brazilians like to add avocados to their ice cream, while the Filipinos like to puree their avocados with sugar and milk to make a desert drink. avocados are available year round and California is the leader in avocado production, producing 90% of the nations avocados. San Diego county is considered the avocado capital in America, because it produces 60% of all avocados grown in California.

The avocado’s nutritional profile boasts an array of health-promoting properties – antioxidant activity, heart, eye, kidney and prostate health, to name but a few. The avocado’s therapeutic benefits, however, are largely due to its high content of monounsaturated fats. These are known to improve skin texture, boost energy production, lubricate and reduce inflammation in joints, support the immune system, increase metabolism, and they can actually help you burn excess adipose fat.

Bulk avocado oil comes from the fruit of the same name. The scientific name of the tree from which we obtain organic avocado oil is Persea Americana. It is native to the Caribbean coast of Mexico, and was apparently known to pre-Incan peoples of present-day Peru. The word avocado itself is derived from a word in the Nahuatl language, ahuacatl, which literally means “testicle.” This is most likely a reference to the shape of the fruit; among the Aztecs, avocados were believed to confer fertility and have aphrodisiac properties.

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