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home : features : health and wellness August 28, 2014

8/14/2012 6:00:00 AM
Super-sized or bite-sized?
Eunice Mesick
Diet Center’s Tip of the Week

How many times have you said, "For just a little more I can super-size it"? Have you ever really checked to see if that is a good deal?

I'm not talking about the price.

I checked out the nutritional information for a local fast food restaurant.

Lets say you are at that local fast food restaurant and you want a cheese burger with a quarter pound patty, a small fry, and a soda (16-ounce - they call that small). You would consume 900 calories, 37 fat grams, and 1,340 milligrams of sodium.

What does that really mean? For a women on a 2,000-calorie diet just working to maintain her weight, that would be almost half of her calories for the entire day. And that would be more than half of the fat grams that she should eat for the entire day (and this is not healthy fat).

Don't forget about sodium. If she does not have heart or kidney issues, that would be more than half of what should be consumed all day long.

Now, what happens if you get that same burger with double meat and double cheese, a large fry and a large coke (32-ounce)? You would be consuming 1,560 calories, 67 fat grams, and 1,730 milligrams of sodium. On that 2,000-calorie diet, that is more fat grams than should be consumed all day and three quarters of the sodium that should be consumed by a healthy person. Super-sized items can spell big trouble for anyone concerned about their weight and health.

What about mini or bite-size items? These little portions can also spell trouble. For example, during the summer, mini ice cream bars might be tempting. While one mini-bar may only be 40 to 85 calories, this little bar may not be so satisfying. In fact, the recommended serving is not one single bar. The serving size listed ranges from two to five bars. Once you add up the total calories and fat for a full serving, it amounts to the same or more than the regular size ice cream bars!

Also, don't look over those nutrition facts too quickly. A convenient snack-size bag is not necessarily one serving. For example, a popular mini muffin bag lists about 160 calories and nine grams of fat for three muffins. The bag actually contains two servings that total 320 calories and 18 grams of fat!

So if you want to indulge on a little treat, try to stick to choices allowed on your diet program such as fresh fruit or sweet yogurt (sweetened with a non-calorie sweetener, of course). Avoiding a little bite of something can mean a lot to your weight loss success.

Thanks for reading Diet Center's tip of the week. For more information, call (928) 753-5066 or stop by 1848 Hope Ave.

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