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Lower-in-Fat Fast-Food Options

Eating fast foods that are high in saturated fat can create some real problems for your arteries. Foods high in saturated fat raise the level of cholesterol in your blood, which can build plaque that clogs your blood vessels. And that can be bad for your heart.

Know your limits

The American Heart Association recommends limiting saturated fats to about 5%–6% of your total daily calories. For example, if you need about 2,000 calories a day, no more than 120—about 13 grams—should come from saturated fats.

Most saturated fats come from animal sources, including meat and dairy products. When choosing from the fast-food menu, look for fish, beans, and vegetables whenever you can.

Smarter choices

It is possible to make better choices when you're looking at fast-food menus. Here are examples to consider from some popular food chains:

Check out these lower-in-fat fast-food options

Arby's

Ham and Swiss Melt Sandwich

Saturated Fat 3.5 g

Calories 300

Jr. Roast Beef Sandwich

Saturated Fat 2.5 g

Calories 210

Prime Cut Chicken Tenders (3 pieces)

Saturated Fat 2.5 g

Calories 350

Burger
King

TENDERGRILL® Chicken Sandwich without mayo

Saturated Fat 1 g

Calories 320

Big Fish Sandwich without tartar sauce

Saturated Fat 1.5 g

Calories 350

Chicken Nuggets (4 pieces)

Saturated Fat 2 g

Calories 190

KFC

Original Recipe® Chicken Breast without skin or breading

Saturated Fat 0.5 g

Calories 130

Honey BBQ Sandwich

Saturated Fat 1 g

Calories 320

Extra Crispy™ Tenders (2 pieces)

Saturated Fat 1.5 g

Calories 250

McDonald's

Premium Southwest Salad with grilled chicken

Saturated Fat 2.5 g

Calories 290

Chicken McNuggets (4 pieces)

Saturated Fat 2 g

Calories 190

Premium Grilled Chicken Classic Sandwich

Saturated Fat 2 g

Calories 350

Pizza Hut

Traditional Wings—Buffalo Mild (2 pieces)

Saturated Fat 1.5 g

Calories 110

12-inch Roasted Veggie Garlic Parmesan Crust Pizza (1 slice)

Saturated Fat 2.5 g

Calories 200

12-inch Thin n Crispy Chicken Supreme Pizza (1 slice)

Saturated Fat 3 g

Calories 190

Subway

6-inch Veggie Delite® Sandwich (on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers)

Saturated Fat 0.5 g

Calories 230

Oven Roasted Chicken Breast Salad (without dressing or croutons)

Saturated Fat 0.5 g

Calories 130

Turkey Breast and Ham Chopped Salad (without dressing or croutons)

Saturated Fat .5 g

Calories 110

Taco Bell

Fresco Grilled Steak Soft Taco

Saturated Fat 1.5 g

Calories 150

Fresco Chicken Soft Taco

Saturated Fat 1 g

Calories 140

Fresco Chicken Burrito Supreme

Saturated Fat 2.5 g

Calories 340

Wendy's

Small Rich & Meaty Chili

Saturated Fat 2 g

Calories 180

Sour Cream and Chives Baked Potato

Saturated Fat 2 g

Calories 320

Ultimate Chicken Grill Sandwich

Saturated Fat 1.5 g

Calories 370

The nutrition information is from the respective restaurant Web sites. Please refer to their nutrition guides for more information. Accessed July 21, 2014.

Finding fast food that is low in saturated fat is a challenge, but it's one you can meet if you know where to look.

Always be sure to talk with your health care provider before making any changes to your diet.




Brands mentioned are the trademarks of their respective owners.

Further Resources

About.com

Allergy & Asthma Network Mothers of Asthmatics

American Academy of Allergy, Asthma, and Immunology

American Academy of Pediatrics

American College of Allergy, Asthma & Immunology

Asthma and Allergy Foundation of America

The Cleveland Clinic health information

eMedicineHealth.com

KidsHealth.org

Mayo Clinic

Pollen.com

WebMD


Further Resources

Allergy and Asthma Network - Mothers of Asthmatics, Inc.

American Academy of Allergy, Asthma, and Immunology

American Lung Association

CDC: asthma's impact on children and adolescents

CDC: how to quit

EPA: asthma and indoor environments

NIH: asthma and physical activity in the school

NIH: National Heart, Lung, and Blood Institute


Further Resources

American Diabetes Association

Diabetes Action Research and Education Foundation

Diabetic Exercise and Sports Association

International Diabetes Federation

NIH: NIDDK diabetes health information

NIH: NIDDK nutrition information

NIH: National Diabetes Education Program

National Institute of Diabetes and Digestive and Kidney Diseases

The Juvenile Diabetes Foundation


Further Resources

American Council for Headache Education

American Headache Society

National Headache Foundation

New England Center for Headache


Further Resources

American Dietetic Association

Dietary guidelines for americans

Food and nutrition information center

NIH: nutrition information

NIH: weight loss and control

NIH: weight control


Always check with the health care professional before beginning any activity plan or increasing activity. It's also important to ask him or her about target heart rate to help determine appropriate exercise intensity.

Always check with your health care professional before beginning any activity plan or increasing your activity. It's also important to ask him or her what your target heart rate is to help determine what exercise intensity is appropriate for you.

Always be sure to check with your health care provider before beginning any activity plan or increasing your activity.

It always helps to ask:

  • What activities are right for me?
  • How much should I do each day?
  • How many days a week?

It's also important to ask him or her what your target heart rate is to help determine what exercise intensity is appropriate for you.

This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.

This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.

This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.

Before making decisions about which policies, if any, to purchase, be sure to:

Thoroughly research policies Review the coverage Compare policy options

Download complete insurance quick reference [PDF 6 pages, 183k] including the health insurance options information on this page.

Before making Medicare choices, always:

Thoroughly review coverage Compare options Call Medicare at 800-633-4227 if you have any questions

Download complete insurance quick reference [PDF, 3 pages, 160k], including Medicare and Medicaid information on this page.

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Have questions about MerckEngage or need help? Support Representatives are here for you. Call 877-MERCK-36 (877-637-2536).

Health Coach Call

Listen to an example of what a call might sound like.

PlayNutrition call (7:16)
PlayActivity call (7:22)

Here are some important things to know about your Health Coach Call:

Our Coaches are employed by a subsidiary of Merck & Co., Inc., a pharmaceutical company. The information provided is based on generally available nutrition and physical activity guidelines and information applicable to most people. Health Coaches are not licensed dietitians or health and fitness professionals, and they are not in a position to assess your individual nutrition or activity needs. This information is not appropriate if you are pregnant, and it may not be appropriate if you have specialized dietary needs or limitations on the level of activity or exercise you can safely undertake due to your medical conditions. Consult your health care professional regarding your specific needs, limitations, and health conditions. Health Coaches can educate and coach you on nutritional and physical activity recommendations for the typical person. Health Coaches are not health care professionals and cannot offer medical advice, diagnosis, or treatment. Please consult your health care professional because he or she knows you best. If you have a chronic health condition, check with your health care professional to find out if physical activity is safe before you start. If during your call you have concerns about any condition, special dietary needs, limitations on the level of activity or exercise, any treatments, side effects, or adverse experiences, your Health Coach will refer you to your health care professional.

Activity Points Explained

This Planner uses Activity Points as a way to help you stay motivated and focused on your activity goals. Points are assigned to each activity in the Planner. You'll earn more points when you increase the duration of the activity.

For example, when you bicycle for 15 minutes at a moderate pace (12 to 14 mph), you earn 120 Activity Points. To earn the same number of Activity Points while cycling at a very easy pace (less than 10 mph), you would need to bike for 30 minutes.

If you are currently inactive or get very little activity during the week, a good goal to work toward is 500 Activity Points each week. This is equal to 30 minutes of moderate–intensity aerobic exercise on 5 days a week.

If you are moderately or highly active (more than 150 minutes of moderate-intensity activity each week), you may want to aim for up to 1,000 Activity Points each week. This is equivalent to 1 hour of activity on 5 days a week.

What you'll gain

At 500 Activity Points per week: Once you consistently reach this level (ie, 150 minutes of moderate–intensity aerobic activity per week), you may gain substantial health benefits. These benefits include lower risk of coronary heart disease, stroke, high blood pressure, type 2 diabetes, and depression.

At 1,000 Activity Points per week: When you consistently reach this level (ie, 300 minutes of moderate–intensity aerobic activity per week), you may gain even more health benefits. These benefits include a decreased risk of colon and breast cancer and an even lower risk of heart disease and diabetes.