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Food Coach

Fast food meals vs. homemade meals

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Meal 1
McDonald's Big Mac Offer
Food Price Calories Fat Carbs Sugar Sodium
2 Big Macs $3.50 1080 58 90 18 2080
Large fries $1.80 500 25 63 0 350
Large regular soda $1.89 310 0 97 97 20
Total $7.19 1890 83 250 115 2450
Healthy Version
Food Price Calories Fat Carbs Sugar Sodium
2 turkey burgers $2.25 240 0 0 0 140
2 whole grain buns $0.57 220 3 46 4 480
3 ounces baked French fries $0.64 110 3 19 1 300
32 oz. unsweetened iced tea $0.20 0 0 0 0 0
Total $3.27 610 8 70 4 1000
  

Meal 2

Food Price Calories Fat Carbs Sugar Sodium
1 chicken soft taco $1.00 293 11 18 0 267
1/2 pound bean and cheese burrito $1.00 430 12 59 4 1690
Small French fries $0.79 207 13.8 20 0.3 165
Small regular soda $0.99 248 0 67 67 15
Total $3.78 1178 36.8 164 71.3 2137
Healthy Version
Food Price Calories Fat Carbs Sugar Sodium
SOFT TACO
3 oz. chicken
1 whole grain torilla
$0.34
$0.25
120
142
5
3.1
16
0
0.5
0
230
64
BURRITO
1 whole grain tortilla
4 oz. black beans
2 oz. reduced fat cheese
$0.25
$0.33
$0.50
120
109
89
5
0.4
0.4
16
19.9
7.6
0.5
0
5.6
230
461
868
1 ounce multigrain enriched tortilla chips
(12 chips)		 $0.51 140 7 18 1 170
1 large diet soda $0.42 0 0 0 0 0
Total $2.33 693 15.5 82.2 6.8 1972
  

Meal 3

KFC Variety Big Box Meal - $6.99 plus tax
Food Price Calories Fat Carbs Sugar Sodium
Drum stick   110 7 2 0 290
Crispy strip   250 15 8 0 480
Popcorn chicken   116 26 22 0 1160
Corn on the cob   70 0.5 16 3 0
Cole slaw   180 10 22 2 530
Biscuit   180 8 23 2 530
32 oz. soda   400 0 112 108 100
Total $7.57 1306 66.5 205 131 2830

Price from KFC located at 5900 S. Harbor Blvd., Costa Mesa, CA, 92626 Fri., Feb. 5, 2009  

Healthy Version
Food Price Calories Fat Carbs Sugar Sodium
2 chicken breasts $1.37 260 2.8 0 0 153
1 cup broccoli $0.37 54 0.6 11.2 2.2 64
3 ounces baked French fries $0.64 110 3 19 1 300
1 whole grain roll $0.29 100 1 18 2 190
16 oz. diet soda $0.42 0 0 0 0 0
Total $2.70 564 94 53.2 4.2 787