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10 tips for fast-food eating by Loni Nannini, SPECIAL TO THE ARIZONA DAILY STAR Friday, 21 July 2000

1 Exercise caution with comfort foods.

Consider Boston Market's Meat Loaf Sandwich with Cheese: This sandwich boasts 860 calories (35 percent from fat). But with 2,270 milligrams of sodium, one serving may exceed daily requirements for those on restricted diets. This is typical of fast foods, which tend to be high in fat, sodium and calories.

Are you determined to incorporate fast food into your life? Scottie Misner, Ph.D., associate nutrition specialist with the University of Arizona College of Agriculture Cooperative Extension Service, recommended choosing wisely - try Boston Market's roasted chicken - and paring portions.

"Most restaurants serve about double the amount we need. If you are really on a diet, eat half your sandwich and take the rest home," Misner said.

2 Don't do Double.

Burger King's Double Whopper with Cheese has 1,010 calories (61 percent from fat).

"For a woman on a 1,200-calorie diet (nondieting women need 1,800 to 2,200 calories daily), that is basically her meal for the whole day," Misner said.

So order a plain hamburger (a cheeseburger for extra calcium) and avoid deep-fried fish.

3. Dairy Queen's Chicken Strip Basket is not a low-calorie alternative.

With 1,000 calories - 45 percent from fat - and 2,260 milligrams of sodium, this chicken is not the ideal white meat.

"Especially if chicken is fried, people might be better off eating a piece of lean beef," said Misner.

4. Breakfast at Denny's: The Meat Lover's Skillet can max out a diet.

High in calories (1,344), fat (72 percent), sodium (3,063 milligrams) and cholesterol (673 milligram - ¿twice the daily recommendation), this splurge warrants monitoring meals for several days.

"We aim for 30 percent of calories from fat for the day. If something is high in fat calories, that can be fine when balanced with lower-fat foods, such as fruits, vegetables and most cereals. It is actually your average over the week that is most important, as opposed to what you eat day to day," Misner said.

5. Bigger is not always better.

Denny's Big Texas BBQ Burger boasts 920 calories (56 percent from fat).

"Stay away from items described as 'Big, Double, super, or ultimate.' If you are a professional athlete or are superactive, these things may have a place in your diet. But for someone watching their sodium, or people with diabetes or heart disease, these may not be quite so good for you," Misner said.

6. Protein extreme: The Western Bacon Cheeseburger from Carl's Jr. and Jack In The Box's Bacon Ultimate Cheeseburger.

Beef, bacon and fixings total 1,770 milligrams of sodium and 900 calories (49 percent fat); and 1,740 milligrams of sodium and 1,020 calories (63 percent fat), respectively.

"This is probably an overkill of protein. Most Americans eat at least twice the protein we need. We need to cut our intake of high-protein meat and dairy products and eat more fruits and vegetables," Misner said.

7. Subway recently inspired a sandwich-only fad diet, but not all menu selections are fat-conscious.

The Super Classic Italian BMT holds calories to 668, but 53 percent are from fat; sodium weighs in at 2,576 milligrams.

A good alternative? Turkey, no mayonnaise or oil, loaded with lettuce, tomatoes and other healthful condiments.

8. Salads can be deceptive: Taco Bell's Taco Salad contains 850 calories (55 percent from fat).

Guacamole, sour cream, ranch dressing, meat and cheese add calories and fat, so say, "Nada!" to select condiments.

9. Limit Oscar Mayer Lunchables.

Pizza, hot dogs and other entrees pair with snacks and drinks in these convenient packages, but fat and sodium content is less desirable.

"It's better to plan ahead and bring your own bread, luncheon meats and cheese. And if people are looking for convenience, try fruit. Apples and bananas are pretty much fast food: They are ready to go," Misner said.

10. Be selective about frozen sandwiches.

Hot Pockets can be high in fats and saturated fats.

Stuffed sandwiches, often popular with kids and working mothers, have lightened up with low-fat Lean Pockets. Or reach for cheese or veggie pizza.

"We used to give pizza a bad rap, but whether it is takeout or frozen, add a salad and you have a pretty good meal," Misner said.

* Resource: Scottie Misner, Ph.D., registered dietitian and associate nutrition specialist with the University of Arizona College of Agriculture Cooperative Extension Service