Americans eat a lot of fast food. It's fast, easy, cheap and fills you up. But do you know what it is filling you up with?

• Fast Food
• Fast Food Comparisons
• Tips for Eating 'Healthier' Fast Food

Fast Food

You could easily eat all the calories you need in a day in one meal at a fast food restaurant. The meal would also add extra sugar, sodium and fat.

After the movie Super Size Me came out, many popular fast food chains started offering "healthier" choices. Some of these are actually healthy, but there are some hidden pitfalls. For example, there are some salads that are just as bad for you as cheeseburgers.
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Fast Food Comparisons

Let's compare two salads -- both from Burger King.

1. Burger King Tender Grill Chicken Salad with lite Italian dressing
   
2. Burger King TenderCrisp™ Chicken Salad with caesar dressing

It doesn't take an expert to decide which one is better for you. Here are the nutrition facts:

1. 360 calories, 20 grams of fat, 1160 miligrams of sodium
   
2. 580 calories, 46 grams of fat, 1730 miligrams of sodium

Now, let's compare two hamburgers from McDonald's. One is small and might not be as filling as the other, but it also won't clog your arteries.

1. McDonald's Hamburger
   
2. McDonald's Double Quarter Pounder®
   with Cheese

Look at the difference in calories and fat:

1. 260 calories, 9 grams of fat, 530 miligrams
   of sodium
   
2. 730 calories, 40 grams of fat, 1330 miligrams of sodium

That means you could have two classic hamburgers and still have some calories to spare.

French fries can be pretty bad for you if you have a lot. Let's compare a small order of Wendy's french fries versus an extra large order.

1. Wendy's small french fries
   
2. Wendy's Great Biggie® french fries

By ordering a small order of fries, you save half the calories:

1. 280 calories, 14 grams of fat, 270 miligrams
   of sodium
   
2. 590 calories, 29 grams of fat, 570 miligrams of sodium

Let's compare two shakes, a small and a large from two different chains.

1. Wendy's small Frosty™ (12 ounces)
   
2. McDonald's Triple Thick® Shake (32 ounces)

One of these might serve as an indulgent snack, whereas the other is more than half of the calories that most people need in one day.

1. 330 calories, 8 grams of fat, 150 miligrams of sodium
   
2. 1330 calories, 26 grams of fat, 410 miligrams of sodium (And that's only a drink!)

A Wendy's Fruit Bowl with Yogurt has only 220 calories, 1 gram of fat and 90 miligrams of sodium. A McDonald's Apple Dippers or the Fruit 'n Yogurt Parfait. The Dippers have only 100 calories, 1 gram of fat and 40 miligram of sodium; the Parfait has only 160 calories, 1 gram of fat and 90 miligrams of sodium.
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Tips for Eating 'Healthier' Fast Food

Below are some tips to make your fast food a little healthier.

• Order some of the healthier choices mentioned above.
  
• Order dressing on the side of a salad.
  
• Do not use all of the dressing that comes with a salad.
  
• If you can, order a low-fat salad dressing such as vinaigrette.
  
• Order your burger without mayonnaise or other high-calorie and high-fat toppings.
  
• Go for the grilled items versus the fried ones.
  
• Choose places, such as Wendy's, which have the option of replacing fries with a baked potato, chili or a salad. These are healthier options because they are not fried.
  
• If you have to drink a regular soda, get the smallest size. But it's better to order diet soda or bottled water.

For more information, view charts of nutrition facts for fast food.
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