First, the dreaded calorie. Did you know that a Double Whopper sandwich with cheese has a, pardon the pun, whopping 1,010 calories? Add a large fries, 500 calories, and a large chocolate shake, 950 calories, and that makes your lunch total calories 2,460! That's more than an active man's total caloric intake for the day!

Next, add up the fat. I am going to concentrate on trans fat. We all understand how bad too much cholesterol is, but did you realize that trans fat is just as bad, maybe worse than cholesterol? Trans fat is hydrogenated vegetable oil, what makes up shortening and margarine. But, trans fat has a nasty reaction in your body, it INCREASES cholesterol, and DECREASES the good, HDL cholesterol. Read what the FDA says about trans fat. Information on Trans Fat by the FDA Specifically, you should not consume more than 2-3 grams of trans fats a day. If you consume more than that, your cholesterol can, and will, spiral out of control. Is it any wonder that in today's diets, with all the emphasis on margarine instead of butter, because of "bad cholesterol", our cholesterol levels have skyrocketed? I eat butter, not margarine, have LOW cholesterol and a BMI (Body Mass Index) of 18.6. Ah, my butter soapbox, I shall dismount.

Adding up the trans fat from our lunch above, the total trans fats comes to 9 grams of trans fat, three to four times what is recommended.

Finally, sodium. Like it or not, sodium is high in all fast food. If you are on a low sodium diet because of high blood pressure, or other health problems, stick to salads with no added chicken or meat, and use only one half of the salad dressing pack. Again, adding up sodium for our above example, the total comes to 2700 milligrams of sodium. The average, healthy adult needs about 2300 milligrams of sodium a day, a teaspoonful. Be aware of your sodium intake.

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I did not pick on Burger King, actually, I like their flame broiled burgers, and they do have healthy fast food if you look for it. The example I gave was a general average for the "big meals" at fast food places. A large McDonald's fries has 8 grams of trans fat. A large Dairy Queen chocolate malt has 1300 calories. Hardee's 2/3 lb Monster Thickburger has 1420 calories and 108 grams of trans fat! So, the calories/fat/sodium problem is wide-spread.

There ARE Healthy Fast Food choices, but keep in mind, small is better, and healthier. Food is fuel, remember? If you take in more than what you burn in a day, it shows in your jeans, literally. That is especially true in children. Too much now makes too big later in life, and unfortunately shortens lifespan. Choose items with 400 or less calories. Salads are the best healthy choice, but read the salad dressing packets. Stick to oil and vinegar, or just opt for salt and pepper. Meat added to salads is fine, but only if they are grilled, not breaded or fried.

My top healthy fast food choices are:

Burger King (ah, see there, I wasn't picking on them afterall!)

Whopper Jr, Chicken Whopper Jr (no mayo), add the veggies!
Hamburger and cheeseburger
TenderGrill chicken sandwich without mayo.
(note, if you can't live without mayo, use only 1/2 as much. Better, substitute BBQ sauce or catsup)
Side garden salad, watch the salad dressing, stick to vinegar and oil if possible.
Hershey's 1% regular and chocolate milk.

Adding up the total calories for a Whopper Jr, side garden salad and a 1% milk, you have 415 calories, 0.5 grams trans fat, 700 mg of sodium, and a healthy lunch.

Subway I give Subway a thumbs up for many healthy choices, whole grain breads and lots of vegetables.

6 inch sub or deli round with ham, roast beef or turkey and lots of veggies. Use mustard and/or vinegar as the topping.
Salads
Soups (stay away from the chili)

Wendy's

Jr Hamburger or Cheeseburger
Crispy chicken sandwich
Grilled Chicken Fillet
Mandarin Chicken Salad
Caesar Side Salad
Side Salad
Baked potato
Sour Cream & Chives baked potato

Taco Bell

Tacos
Taco Supreme
Soft beef or chicken tacos
Gorditas

McDonalds

SMALL hamburger with lettuce and tomato
California Cobb Salad

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Healthy Fast Food is out there! Want to compare for yourself? Then check them out! Here are the links to the actual menus from the top ten fast food restaurants.

Arby's Nutrition Information

Burger King Nutritional Information

Dairy Queen Nutrition Information

Dunkin Donuts Nutrition Guide

Hardees Nutrition Information

Kentucky Fried Chicken Nutrition Information

McDonald's Nutrition Facts

Subway Nutrition Facts

Taco Bell Nutrition Guide

Wendy's Nutrition Information

Calories
Fat
Sodium
Carbohydrates

Secondary factors:

No "Super Size"
Avoid "Crispy" (high in carbohydrate and fat)
Avoid extra cheese, bacon, or sauces

Healthy choices for Diabetics:

BURGER KING

Cheeseburger:
330 cal, 16 g fat, 780 mg sodium, 31 g carb

6-piece Chicken Tenders:
250 cal, 15 g fat, 720 mg sodium, 16 g carb

SUBWAY

Deli Roast Beef Sandwich:
220 cal, 4.5 g fat, 660 mg sodium, 35 g carb

Deli Turkey Breast Sandwich:
210 cal, 3.5 g fat, 730 mg sodium, 36 g carb

McDONALD'S

Breakfast Burrito:
300 cal, 16 g fat, 760 mg sodium, 26 g carb

Scrambled Eggs:
190 cal, 12 g fat, 200 mg sodium, 5 g carb

6-piece Chicken McNuggets:
250 cal, 15 g fat, 670 mg sodium, 15 g carb

Grilled Chicken Caesar Salad (without dressing):
220 cal, 6 g fat, 890 mg sodium, 12 g carb

TACO BELL

Soft Chicken Taco:
190 cal, 6 g fat, 610 mg sodium, 21 g carb

Double Decker Taco:
340 cal, 14 g fat, 810 mg sodium, 39 g carb

PIZZA HUT

Fit 'n Delicious (1 slice):
140 cal, 3.5 g fat, 330 mg sodium, 22 g carb

Thin 'n Crispy Veggie Lovers (1 slice):
170 cal, 7 g fat, 450 mg sodium, 21 g carb

WENDY'S

Junior Hamburger:
280 cal, 9 g fat, 600 mg sodium, 34 g carb

Spinach Chicken Salad:
260 cal, 12 g fat, 730 mg sodium, 9 g carb

Small Chili:
220 cal, 6 g fat, 780 mg sodium, 23 g carb