Healthy Habits

When you visit a restaurant choose from the items labeled “healthy” or “light.” Most restaurants offer special sections in their menu for healthier selections.

Healthy Habits

It is important to stay hydrated, but make a smarter choice when you reach for a beverage. Choose skim or low-fat milk, 100% fruit juice or water to quench your thirst.

Healthy Habits

When given the chance to choose a salad dressing, choose low-fat, reduced fat or non-creamy dressings. They have less added fat.


Ok, We Know You Might Eat It, So ...

Let's face it. A lot of you are exercising less and munching on fast food more. It's that simple, and it's not good. Hey, we know there are so many distractions and tasks such as homework that require SITTING and not moving much. Also fast food can taste really good and  it’s fast and easy.

"We've got the fattest, least fit generation of kids ever," says James Hill, a University of Colorado nutritionist, as cited in the eye-opening “Fast Food Nation,” written by Eric Schlosser. Keep that thought in mind. You're at an age now when you're becoming more independent in making food choices. So this is the time to learn how to make healthy, informed decisions about the foods you eat. You might eat fast food. OK, we know that. And you need some fat in your diet. But think before you eat!


Target the BAD fast food in Snack Attack, our interactive virtual shooting gallery game in which you defend your city against junk food.

Finding The Good Among The Bad

Health Trek has collected a lot of menu choices from some favorite fast-food hangouts so you can see the calories and fat hiding behind those "delicious" names. Pretend to make an order, hit a few places and select what you think would be healthier. Be sure to cover up the calories and fat numbers with a sheet of paper. Are you surprised, shocked or ready to grab a quick bite? If you don’t see the restaurant you are looking for, you can always find  nutrition information on the restaurant’s website.

Burger KingBurger_king

Food ItemCaloriesFat Content
Double Whopper Sandwich92058 grams
Buck Double41023 grams
Double Stacker57037 grams
Tendercrisp Chicken Sandwich80046 grams
Tendergrill Chicken Sandwich 47018 grams
BK Veggie Burger without mayo340 8 grams
5 piece Crown Shaped Chicken Tenders23013 grams
Hamburger26011 grams
Whopper Jr. Sandwich34020 grams
Croissan'wich with sausage,
egg, and cheese
46031 grams
Tendercrisp Garden Salad with
Ranch dressing
86065 grams
Medium Fries 44022 grams


Food ItemCaloriesFat Content
Big Mac54029 grams
Big N' Tasty with Cheese51028 grams
Cheeseburger30012 grams
Premium Grilled Chicken Classic Sandwich42010 grams
Premium Crispy Chicken Classic Sandwich53020 grams
Hamburger2509 grams
Chicken McNuggets (10 piece)46029 grams
Premium Bacon Ranch Chicken Salad with
Crispy Chicken and ranch dressing
54035 grams
Quarter Pounder with Cheese51026 grams
Large Fries50025 grams


Food ItemCaloriesFat Content
6" Veggie Delite2302.5 grams
6" Cold Cut Combo41016 grams
6" Meatball Marinara58023 grams
6" Subway Melt380 11 grams
6" Turkey Breast280 3.5 grams
6" Steak and Cheese380 11 grams
6” Subway Club3205 grams

Nutritional values are listed for a 6-inch sandwich. Adding cheese, sauces, mayonnaise or other extras adds fat and calories. Subway uses only low-fat mayonnaise.

Taco BellTaco_bell

Food ItemCaloriesFat Content
Fiesta Taco Salad77041 grams
Mexican Pizza54030 grams
Chicken Soft Taco1906 grams
Nachos Bell Grande77042 grams
Chalupa Supreme — Chicken35018 grams
7-Layer Burrito51018 grams
Gordita Supreme — Beef30013 grams
Grilled Stuft Burrito — Chicken650 24 grams

Taco Del MarTaco_del_mar

Food ItemCaloriesFat Content
Mondo Burrito — Chicken103032 grams
Mondo Burrito — Fish84030 grams
Mondito Burrito — Vegan43011 grams
Chicken Soft Taco2609 grams
Fish Hard Taco27015 grams
Fish Soft Taco27011 grams
Mondo Burrito Beef107036 grams
Mondito Burrito Fish505 20.5 grams
Taco Salad — Beef930 49 grams


Food ItemCaloriesFat Content
Baconator Single61034 grams
Jr. Hamburger2308 grams
Ultimate Chicken Grill Sandwich3707 grams
Chicken Club Sandwich63031 grams
Spicy Chicken Caesar Salad with
gourmet croutons and lemon garlic
caesar dressing
74049 grams
Baja Salad with seasoned tortilla strips
and creamy red jalapeno dressing
73047.5 grams
Large Fries54025 grams
Chocolate Frosty (smallM3108 grams
Spicy Chicken Fillet Sandwich46016 grams
Jr. Cheeseburger27011 grams

Wrap It Up — What Is The next Step

With what you have learned by converting grams of fat to tablespoons and measuring them, put that knowledge to use. You don’t have to measure anymore if you choose not to, but take a good look at your favorite fast food restaurant’s website for nutrition information. Your challenge is to put together a lower calorie, lower fat, yet still nourishing meal. A meal that you would be proud to eat in Health Class!

By The Numbers

Teens absolutely should eat MORE fat than adults to support growth and development, about 80 grams of fat per day (depending on activity level). But no more than that, please! Teens should eat between 2,200 (for girls) and 2,500 (for boys) calories per day (also depending on activity level).

Don’t Feed The Monster

As you can see from the list above, "big," "super," and "double" foods adds lots of calories and fat to your meal. And what about some of those salads — items you'd think would be on the slender side? Guess again, as Taco Bell's Fiesta Taco Salad weighs in at a whopping 770 calories and 41 grams of fat. That's one monster salad!

And speaking of monsters, consider Taco Del Mar's Mondo Chicken Burrito at 1,030 calories and 32 grams of fat. That's about half of your recommended calories-per-day intake! Who are these things made for? GODZILLA?!

Weigh your options carefully when it comes to eating fast food. You don't have to eliminate it from your diet. Just don't pig out on those "bigs," "supers" and "doubles" every day. Don't overfeed the monster. Consider this some smart fast food for thought, Health Trek style! Here’s to Healthy Habits!

Do you have a student access code?

Enter your access code below and then enter your name and submit your progress report.