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This or That? 

10 unhealthiest fast foods vs healthiest fast foods


By:Berenice Rosas

            Many times a lot of people get caught up in the speed of the world. sometimes were running late for Work, school, or maybe an airplane flight and many times we don't have enough time to make breakfast, lunch or dinner. So what do we do? We turn to fast foods. But some times were not aware of how unhealthy fast foods actually are. So what can we do? Well don't loose hope. There are many healthy fast foods that you can choose instead of the unhealthy foods. 

     

            Now how do we know whats actually healthy and whats not? Well first you should know the 3 different types of nutrients, how much and an average person should have of each nutrient per day, and how the amount of nutrients you have per day can affect your body if you have too much, too little, or just the right amount.   


Carbohydrates

3 Different types of nutrients are:

Protein

Fats


Carbohydrates



- How much Carbohydrates should an average person consume per day?

55% to 60% of your diet should come from carbohydrates. Why? Because carbs are our main source of energy. 


- How does eating too much carbs affect the body?

Well if you eat to much carbs per day then you can develop insulin resistance. Which means your body will start to store less carbs in your cells and and send even more carbs to the liver which will turn the carbs into triglycerides and get stored as body fat.


- How does eating too little carbohydrates affect the body?

If you eat too little carbohydrates you will start loosing weight and and you consume less calories. But it you don't consume enough carbs per day it will drag you down and make you tired through out the day. because Carbohydrates are our main source of energy. 


- How does consuming just the right amount of carbohydrates affect the body? 

If you have just the right amount of carbohydrates you will have the sufficient energy you need to get through the day, and you wont be tired or dragged out through the day.




 


  One of the 3 nutrient categories is Carbohydrates. 

- So whats the amount of carbohydrates an average person should consume per day? 

- How does the amount of carbohydrates you consume per day affect your body if you have too much, too little, or just the right amount? 



Proteins

- How much Protein should an average person consume per day?

10% to 15% of your diet should be Proteins. why?

Because Protein is our second source of energy.


- How does eating too much Protein affect the body?

If you consume to much protein it could lead to bad breath, because your body will  enter a state called ketosis, and there it will start to burn fat for energy instead of the carbs it should be burning and when your body burn too much fat it gives off a chemical called Ketones which leaves your breath smelling bad. Brushing you teeth wont help anymore. If you consume too much protein it could also lead to dehydration, and loss of calcium. 


- How does eating too little Proteins affect the body?  If you consume too little proteins it leads too physical weakness, because then your body doesn't receive the sufficient amount of amino acids that it needs to produce and make strong muscle tissues. 


- How does consuming just the right amount of Proteins affect the body? 

If you consume just the right amount protein then it will help your body produce muscle tissue easier and it will help you have the sufficient energy that you need.




 

  The second main nutrient of the 3 nutrient categories is Proteins 

- So whats the amount of Protein an average person should consume per day? 

- How does the amount of Protein you consumer per day affect your body if you have too much, too little, or just the right amount?


Fats

 The third nutrient of the 3 nutrient categories is Fats.

- So whats the amount of fats an average person should consume per day? 

- How does the amount of fats you consumer per day affect your body if you have too much, too little, or just the right amount? 

- How much fat should an average person consume per day?

The amount of Fats you consume per day shouldn't provide more than 30% of your calories per day and less than 10% of the 30% should come from saturated fats. 1% or less of your diet should be trans fats.


- How does eating too much fat affect the body?

consuming too much fats leads to weight gain, high cholesterol and a high risk of heart disease.

- How does eating too little fat affect the body? 

Eating too little fat leads to weight loss but it can also damage physical and emotional health. Fats let our body's to absorb nutrients and fuel our muscles during exercise.

- How does consuming just the right amount of fat affect the body? 

Consuming just the right amount of fat helps your body absorb fat-soluble vitamins, eating just the right amount of fats also helps your body be more aware of the different types of fats that you eat and helps you make better dietary choices. 

 


This or That?

Now that we know about the 3 main nutrient categories lets look at 10 great examples of 10 healthiest fast foods vs 10 unhealthiest fast foods, and why those foods are healthy or unhealthy. 

We will be going over 

- How many servings are in each food.

- Why each food is a better choice.

- What ingredients are bad and Why there bad.

- How do these ingredients affect our bodies.

- Do they fit into any of the 3 nutrient categories and How.

- and how much does each cost per serving and as a whole.

                                 This or That?


                       This:Quarter ponder with cheese              That:Australian grilled chicken sandwich

This: Quarter Ponder with cheese


How many servings are in each food:

Calories: 530 cal.

Total Fat: 27 grams

Total Carbs: 41 grams

Protein: 31 grams


What ingredients are bad and Why there bad:

Ketchup and the processed meat. because each ketchup carries a lot of sodium and the processed meat gives off almost ore than you need per day in one sitting. 


How do these ingredients affect our bodies:

High sodium leads to high blood presser 


Do they fit into any of the 3 nutrient categories and How:

The quarter ponder fits into all 3 nutrient categories. The hamburger all together gives off more of each nutrient categories in on sitting than you should be getting per day. 


how does each cost per serving and as a whole:

One quarter ponder with cheese cost $3.79


That: Australian grilled chicken sandwich

How many servings are in each food:

Calories: 380 cal.

Total Fat: 7 grams

Total Carbs: 44 grams

Protein: 37 grams


Why its a better choice:

The Australian grilled chicken sandwich has 20 less grams of fat then a quarter ponder with cheese does, it has 150 less calories, and has more grams of protein coming from healthy chicken breasts unlike the 530 calorie quarter ponder.


How do these ingredients affect our bodies:

The carbs and protein that come from the grilled chicken produce more energy for our body so that we wont be tired and droopy through out the day.


Do they fit into any of the 3 nutrient categories and How:

The Australian grilled chicken sandwich fits into all 3 nutrient categories. The sandwich has a good amount of fat protein and carbs.


how does each cost per serving and as a whole: 

One Australian grilled chicken sandwich cost's $3.79




                              This or That?


      This: Chicken Selects                                                         That: Grilled ranch snack rap  

This: Chicken selects (5pc)

How many servings are in each food:

Calories: 660 cal.

Total Fat: 24 grams

Total Carbs: 23.4 grams

Protein: 22.6 grams

6 pieces per serving

What ingredients are bad and Why there bad:

The grease that McDonalds uses to fry the chicken gives off a lot of fat. and the bread that the chicken breasts are covered in carries all of the fat that was used to be fried which gives off a lot of carbs. almost more than you need in one day.

How do these ingredients affect our bodies:

If we consume too much fat then it could lead to high cholesterol weight gain and prostate or cholesterol cancers.  


Do they fit into any of the 3 nutrient categories and How:

The chicken selects fit into all 3 nutrient categories. It contains protein from the chicken breasts, fat from the grease used fry the chicken and crabs from the bread 

how does each cost per serving and as a whole:

One serving size of chicken selects (5pc) costs $4.49

That: Grilled ranch chicken snack wrap

How many servings are in each food:

Calories: 260 cal.

Total Fat: 8 grams

Total Carbs: 26 grams

Protein: 18 grams

(Per snack wrap)

Why its a better choice:

The Grilled ranch chicken snack wrap is a better choice because it has 400 less calories than the chicken selects, 18 less grams of fat, and its cheaper than the chicken selects.


How do these ingredients affect our bodies:

The carbs and protein that come from the grilled chicken produce more energy for our body so that we wont be tired and droopy through out the day and since it has less grams of fat your body will have more natural energy through out the day and wont cause you to all of the sudden be droopy. 


Do they fit into any of the 3 nutrient categories and How:

The Grilled ranch chicken snack wrap fits into a all 3 nutrient categories. It has protein from the grilled chicken, it has some fat but at a good amount and has enough carbs for a snack wrap. 

how does each cost per serving and as a whole:

The cost of one  grilled ranch chicken snack wrap is $1.69


                                 This or That?


                                        This: French Fries                    That: Fruit N' Yogurt Parfait

This: French Fries

How many servings are in each food:

Calories: 230 cal.

Total Fat: 11 grams

Total Carbs: 29 grams

Protein: 3 grams

(per small box of fries)

What ingredients are bad and Why there bad:

the grease used to fry the potatos gives off most of the grams of fat from the 11 grams.


How do these ingredients affect our bodies:

Too much fat leads to high cholesterol which is bad for you blood flow. 


Do they fit into any of the 3 nutrient categories and How:

The french fries contain all three nutrient categories. it has  a little bit of protein from the potatoes but not enough for a snack. it has a lot of carbs and fat from the grease. 


how does each cost per serving and as a whole:

One small box of French Fries cost's $1.39

That: Fruit N' Yogurt Parfait

How many servings are in each food:

Calories: 150 cal.

Total Fat: 2 grams

Total Carbs: 30 grams

Protein: 4 grams

(Per container of yogurt)

Why its a better choice:

The Fruit N' Yogurt Parfait is a better choice because its healthier than the french fries. It has 80 less calories and 9 less grams of fat. It has more carbs to get energy from, and it has some protein to produce stronger skin cells, and healthier teeth and bones. 


How do these ingredients affect our bodies:

The carbs from the yogurt give off energy for our bodies to help us get through the day. It helps us not to be droopy through out the day and the protein helps us to have stronger skin cells and stronger teeth and bones. 


Do they fit into any of the 3 nutrient categories and How:

The Fruit N' Yogurt Parfait fits into all three nutrient categories. It has the sufficient carbs and protein you need in a healthy snack. 


how does each cost per serving and as a whole:

One small Fruit N' Yogurt Parfait cost $1.00

                             This or That?


    This: Orange Chicken with Chow Mein               That: String Bean Chicken Breast With white rice

This: Orange Chicken with chow mein 

How many servings are in each food:

Calories: 890 cal.

Total Fat: 38 grams

Total Carbs: 131 grams

Protein: 20 grams

per 5.7 oz (bowl size)


What ingredients are bad and Why there bad:

The Chicken is fried with cooking oils so it contains a lot of fat and the chow mein with the orange chicken has more than half the carbs you should be eating in one sitting. 


How do these ingredients affect our bodies:

Consuming too much fat leads to high cholesterol which increases you chances to have heart disease or a stroke. Consuming too much carbs leads to weight gain and high blood pressure. 


Do they fit into any of the 3 nutrient categories and How:

The orange chicken and chow mein fits into all three nutrient categories. The orange chicken contained protein and fat, and the chow mein contains a lot of carbs. 


how does each cost per serving and as a whole:

One bowl of orange chicken with a side of chow mein cost's $5.80

That: String bean chicken breast with white rice

How many servings are in each food:

Calories: 570 cal.

Total Fat: 9 grams

Total Carbs: 100  grams

Protein: 21 grams

Per 5.7 oz (bowl size)


Why its a better choice:

The String bean chicken breast with white rice is a better choice because, it has 240 less calories than the orange chicken with chow mein. It also has 29 less grams of fat in the meal and 31 less grams of carbs. 


How do these ingredients affect our bodies:

If you have just the right amount of carbs per meal it will help you have the right amount of energy through out the day with out crashing or gaining weight. the amount of protein will also help you grow stronger muscle tissues, skin cells and , stronger teeth and bones. 


Do they fit into any of the 3 nutrient categories and How:

The String bean chicken breast with white rice fits into all 3 nutrient categories. The chicken breast has 21 grams of protein, The rice has enough carbs and the oils contain fats in them. 


how does each cost per serving and as a whole:

One bowl cost's $5.80

                              This or That?


        This:The Culver's Deluxe                         That:Cranberry Bacon Bleu Salad With Grilled Chicken

This: The Culver's Deluxe

How many servings are in each food:

Calories: 810 cal.

Total Fat:  52 grams

Total Carbs: 43 grams

Protein: 41 grams


What ingredients are bad and Why there bad:

Ketchup and the cooking oils that are used to cook the meat patty. Because ketchup carries a lot of sodium and sodium and the oils or geese caries a lot of fat.


How do these ingredients affect our bodies:

High sodium levels lead to high blood presser which is bad for your blood flow too. The fat leads to high cholesterol as well 


Do they fit into any of the 3 nutrient categories and How:

The Culver's Deluxe fits into all 3 nutrient categories. The hamburger all together gives off more of each nutrient categories in on sitting than you should be getting per day. Eating foods with a lot of sodium and fats could lead to heart disease. 


how does each cost per serving and as a whole:

One Culver's Deluxe cost's $5.09


That: Cranberry Bacon Bleu Salad With Grilled Chicken

How many servings are in each food:

Calories: 360 cal.

Total Fat:  13 grams

Total Carbs:  14 grams

Protein:  44 grams

Why its a better choice: 

The Cranberry Bacon Bleu salad with grilled chicken is a better choice because its healthier, with 450 less calories than the burger, 3 more grams of protein coming mostly from grilled chicken rather than fried meat patties and 39 less grams of fat the the Culver's Deluxe. 


How do these ingredients affect our bodies:

The chicken gives off protein so that our bodies can continue to grow healthy skin cells, Strong bones and teeth, and stronger muscles tissues. 


Do they fit into any of the 3 nutrient categories and How:

The Salad fits into all three nutreint categories. The salad has 44 grams of protein, 14 grams of carbs and 13 grams of fat.


how does each cost per serving and as a whole:

One salad cost's $6.49. It may be a little more expensive than the butter burger but it will be cheaper in the long run. Just think about it, you wont have to pay for more those unreasonably expensive gym fees so often if you maintain a nice, tasty healthy diet.


                                This or That?


                        This: Regular Italian Deluxe                      That: Regular Veggie Delight

This: Regular Italian Deluxe

How many servings are in each food:

Calories: 750 cal.

Total Fat: 36 grams

Total Carbs: 58 grams

Protein: 49 grams


What ingredients are bad and Why there bad:

The mayonnaise caries a lot of fat, the sausage in the Philli steak carries a lot of carbs and so does the bread. 


How do these ingredients affect our bodies:

Too much fat leads to cholesterol in the blood, which cold lead to a heart disease, heart attack and/or strokes. Too much fat can also lead to weight gain as can the high level of Carbs.


Do they fit into any of the 3 nutrient categories and How:

The Regular Italian Deluxe Phili Steak fits into all three of the nutrient categories. the turkey contains a lot of protein as does the sausage, The Bread gives a lot of carbs and the Mayo gives off fats.


how does each cost per serving and as a whole:

One regular Italian Phili steak cost's $5.99

That: Regular Veggie Delight

How many servings are in each food:

Calories:  cal.

Total Fat:  15 grams

Total Carbs:  68 grams

Protein:  23 grams


Why its a better choice: 

The Veggie delight is better because it has 250 less calories than the Italian Deluxe, and 21 less grams of fat.


How do these ingredients affect our bodies:

The carbs that you get from the veggie delight give off energy to get through the day and not crash through out  the day.


Do they fit into any of the 3 nutrient categories and How:

The Veggie Delight fits into all three nutrient categories, it has 23 grams of protein from the mushrooms, 68 grams from the cheese and bread, and and 15 grams of fat from the vegan mayo.


how does each cost per serving and as a whole:

A regular veggie delight cost's $5.29

                              This or That?


                This: Butterfly Jumbo Shrimp                       That: Mashed Potatoes With Gravy

This: Butterfly Jumbo Shrimp

How many servings are in each food:

Calories: 740 cal.

Total Fat: 32 grams

Total Carbs: 95 grams

Protein: 19 grams

per 6 peaces 

What ingredients are bad and Why there bad:

The cooking oils used to fry the shrimp give off a lot of fat and fat leads to Cholesterol.


How do these ingredients affect our bodies:

Too much fat leads to cholesterol and too much carbs lead to weight gain and and more carbs get sent to the liver.


Do they fit into any of the 3 nutrient categories and How:

The jumbo shrimp fit  into all three nutrient categories they have protein from the shrimp, carbs from the fried bread and fat from the cooking oils.


how does each cost per serving and as a whole:

6 pieces of Jumbo shrimp cost $8.99


That: Mashed Potatoes With Gravy 

How many servings are in each food:

Calories:  130 cal.

Total Fat:  1 gram

Total Carbs:   25 grams

Protein: 4 grams

Per one bowl of mashed 

potatoes

Why its a better choice: 

The Mashed potatoes are a better choice because they have 610 less calories, and 31 less grams of fat.


How do these ingredients affect our bodies:

The potatoes contain a good amount of carbs. Enough to get the sufficient energy you need in a snack but not too much to the point were it start turning into body fat. The gravy also has a good amount of fat and carbs. 


Do they fit into any of the 3 nutrient categories and How:

The mashed potatoes with gravy fits into all three nutrient categories. The mashed potatoes gives off a good amount of carbs and protein and the gravy gives off a good amount of fat. 


how does each cost per serving and as a whole:

One order of regular mashed potatoes cost's $1.89


                               This or That?


            This: Hash Brown Scramble Burrito                  That: Grilled Chicken Cool Wrap

This: Hash Brown Scrambled Burrito 

How many servings are in each food:

Calories: 680 cal.

Total Fat: 38 grams

Total Carbs: 50 grams

Protein: 35 grams

Per one burrito 

What ingredients are bad and Why there bad:

The butter oil gives off a lot of fat and the fried, chicken and eggs have a a lot of carbs and the flower tortilla gives off a lot of carbs too.


How do these ingredients affect our bodies:

Too much carbs leads to high blood cholesterol, which could lead to heart disease, heart attacks, and strokes 


Do they fit into any of the 3 nutrient categories and How:

The Burrito fits into all three nutrient categories. It had protein from the eggs and chicken, Fat from the butter oil, and carbs from the flower tortilla 


how does each cost per serving and as a whole:

One burrito cost's $3.65

That: Grilled Chicken Cool Wrap 

How many servings are in each food:

Calories: 350 cal.

Total Fat:   14 gram

Total Carbs:  29 grams

Protein:  37 grams

Per Burrito

Why its a better choice: 

The Grilled Chicken Cool Wrap is a better choice because it has 330 less calories than the Hash brown Scrambled burrito, 24 less grams of fat, and 2 more grams of protein coming from grilled chicken instead of fried hash browns, and 13 less carbs.

How do these ingredients affect our bodies:

Since the cool wrap has less calories it has less grams of fat and carbs which good for our bodies. Because the more fat and carbs you consume the more weight you gain, and that leads to high cholesterol which could then lead to heart disease and strokes. But thanks to the limited amount of both carbs and fats you wont have to worry about that.

Do they fit into any of the 3 nutrient categories and How:

The Grilled Chicken Cool Wrap contains all three nutrient categories. You get Fat from the cooking oils, carbs from the tortilla, and protein from the chicken. 

how does each cost per serving and as a whole:

One Cool Wrap cost's $5.35. Again it may cost a little more than the unhealthier choice but its worth the price because the extra protein will help keep you fuller longer and give you the sufficient energy you need coming from a lunch wrap.


                                This or That?


                       This:Spicy Deluxe Sandwich                      That:Grilled Market Salad

This: Spicy Deluxe Sandwich

How many servings are in each food:

Calories: 540 cal.

Total Fat: 25 grams

Total Carbs: 43 grams

Protein: 34 grams

What ingredients are bad and Why there bad:

The butter oil is bad because it gives off a lot of fat and the buttered bread and the fired bread on the chicken also give off a lot of carbs. 


How do these ingredients affect our bodies:

Too much carbs leads to high blood cholesterol, which leads to heart disease, heart attacks, and strokes 


Do they fit into any of the 3 nutrient categories and How:

The Spicy Deluxe Sandwich fits into all 3 nutrient categories. it has protein from the chicken, carbs from the bread, and fat from the butter and oils.


how does each cost per serving and as a whole:

One Spicy Deluxe Sandwich cost's $4.19


That:Grilled Market Salad 

How many servings are in each food:

Calories: 330 cal.

Total Fat: 14 gram

Total Carbs:  26 grams

Protein:  27 grams

Why its a better choice: 

The Grilled Market Salad is a better choice because it has 210 less calories than the Spicy Deluxe Sandwich, 11 less grams of fat and 17 less grams of carbs. 


How do these ingredients affect our bodies:

The salad has a good amount of carbs in it which won't lead our bodies to storing the extra carbs for body fat. The amount of limited fat in this meal is also a good amount of fat for a meal.


Do they fit into any of the 3 nutrient categories and How:

The Grilled Market Salad fits into all three nutrient categories. It has protein from the grilled chicken, carbs from the cooking oils, and fat from the salad dressing.


how does each cost per serving and as a whole:

One Grilled Market Salad cost's $7.35

                                 This or That?


                                                                       This:Hash Browns                      That:Chicken Nuggets

This:Hash Browns

How many servings are in each food:

Calories: 250 cal.

Total Fat: 16 grams

Total Carbs: 24 grams

Protein: 2 grams

What ingredients are bad and Why there bad:

The butter oil is bad because it gives off a lot of fat and the fries potatoes also give off a lot of carbs and fat as well.


How do these ingredients affect our bodies:

Too much carbs leads to high blood cholesterol, which leads to heart disease, heart attacks, and strokes It also leads to weight gain. Once your body has consumed enough carbs you body takes the rest of the carbs and turns it into body fat. 


Do they fit into any of the 3 nutrient categories and How:

The Hash browns fit into all three nutrient categories. The potatoes give off a lot of carbs and a litte bit of proteins, and the butter oils have fat,


how does each cost per serving and as a whole:

6 pieces of hash browns cost's $1

That:Original Maple Flavored Oatmeal  

How many servings are in each food:

Calories:  170 cal.

Total Fat: 0 gram

Total Carbs:  32 grams

Protein: 4 grams

Why its a better choice: 

The Maple flavored oatmeal is a better choice because it has 80 less calories, 16 less grams of fat, and 8 more grams of healthy carbs than the Hash browns.


How do these ingredients affect our bodies:

The carbs give off the energy that you need to get through the day until the next meal!


Do they fit into any of the 3 nutrient categories and How:

The Maple flavored oatmeal has everything but fat. it had protein and and carbs but the you don't really need fat in every single mean.


how does each cost per serving and as a whole:

A bowl of maple flavored oatmeal cost's $1.59

                                This or That?


                                                                       Conclusion

I hope this book was helpful to you and helped you to understand why foods are healthier than others. I hope this helped you learn how to make healthier eating choices,but at the same time know that eating healthier doesn't meant eating boring tasteless foods. You can be healthy and yet enjoy the foods you eat :)