<< Eating right while eating out

By Brandie Hanson, 17, North HS (Torrance)
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Brandie’s tips for being healthier …

Eating healthy and exercising will help keep your cholesterol low. A good cholesterol level for teens is lower than 170. Your cholesterol is high if it is 200 or higher.


• Read labels. I used to read labels to find out if a food was fattening but now I read labels for cholesterol, too. I look for food that has less than 5 percent of your daily value of saturated fat and of cholesterol. Be aware that some foods, like avocados, have healthy fat but nutrition facts don’t show the difference between good and bad fat.

• I eat smaller servings by ordering a side or a salad instead of an entree when I go out to eat with friends.

• I don’t carry as much money as I used to so I can’t buy snacks when I’m not at home.

• Exercise. You’re supposed to keep your body in good shape. It makes your heart healthy.

• Find ways to resist temptation, such as driving a different route so you pass fewer fast food restaurants.

• If you’re worried about your health, get your cholesterol checked at a doctor’s office or health clinic. It’s better to know. It’s not that hard to change your lifestyle.


Fast food comparison


I would like teens to know what they’re eating at these restaurants so they will try to live a healthier lifestyle. For a typical 2,000-calorie diet, you should consume no more than 65 grams of fat and 300 milligrams of cholesterol a day. Note: Nutritional information was taken from the restaurants’ websites and www.chipotlefan.com.

McDonald’s
BIG MAC: 540 calories, 29g fat, 75mg cholesterol
MEDIUM FRIES: 380 calories, 19g fat, 0mg cholesterol
MCFLURRY: 620 calories, 20g fat, 55mg cholesterol
TOTAL: 1,540 calories, 68g fat, 130mg cholesterol

Burger King
DOUBLE WHOPPER: 900 calories, 57g fat, 175mg cholesterol
MEDIUM FRIES: 360 calories, 20g fat, 0mg cholesterol
DUTCH APPLE PIE: 300 calories, 13g fat, 0mg cholesterol
TOTAL: 1,560 calories, 90g fat, 175mg cholesterol

Chipotle
BURRITO with steak, rice, pinto beans, cheese, guacamole, salsa and lettuce: 1,053 calories, 40g fat, 95mg cholesterol
CHIPS: 570 calories, 27g fat, 0mg cholesterol
TOTAL: 1,623 calories, 67g fat, 95mg cholesterol

HEALTHIER OPTIONS


Souplantation
 CHICKEN NOODLE SOUP: 170 calories, 3g fat, 30mg cholesterol
CAESAR SALAD ASIAGO: 270 calories, 22g fat, 30mg cholesterol
LOW-FAT BUTTERMILK CORNBREAD: 140 calories, 2g fat, 10mg cholesterol
TOTAL: 580 calories, 27g fat, 70mg cholesterol

Subway
SIX-INCH CLUB SANDWICH: 320 calories, 6g fat, 35mg cholesterol
CHOCOLATE CHIP COOKIE: 210 calories, 10g fat, 15mg cholesterol
TOTAL: 530 calories, 16g fat, 50mg cholesterol