Coach on Call. Please give me a call if you have more questions about this or other topics.

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1 Coach on Call It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan health coach, I m ready to help in any way I can. Most fast food is very high in calories and fat. Also, fast food places are tempting. Even if you have the best intentions, the menu, sights, and smells are strong cues to order high-calorie, high-fat foods. But you can fit fast food into a healthy lifestyle if you: Choose the healthiest items you can find. Limit eating fast food to only now and then. Even when you make low-calorie, low-fat choices: Most items are very high in sodium. For example, an Arby s Turkey Classic Roaster contains only 290 calories and 5 fat grams. But it also contains 1,200 milligrams of sodium. That s close to the sodium limit for most Americans for an entire day. Eating too much sodium is bad for your blood pressure. The fat is often solid fat. Solid fats clog your arteries and raise your risk of heart disease. Many fast food places offer no or few fresh fruits, vegetables, whole grains, or plantbased protein foods. These foods are key to healthy eating. It s tempting to choose a diet fountain drink. But the best drink in terms of nutrition is low-fat (1%) milk, which is on the menu at most fast food places these days. It s a great source of many important nutrients. (Keep in mind that reduced fat (2%) milk is higher in fat and calories.) Tips for Making the Healthiest Choices Look for small, single, junior, or half-size items. A kid s meal may be a good option. Choose grilled or roasted items, not fried. But beware! Even grilled or roasted items can be very high in fat and calories from added fat or sauces. Stay away from: Cheese (it is very high in calories and fat) Ham, except for small amounts, now and then. It is very high in sodium. Bacon, except for Canadian bacon in small amounts, now and then A healthier life is life on is the on line the for you! line for you! C UPMC_13_0126 Copyright 2013 UPMC Health Plan, Inc. All rights reserved C ON C FST FD C (MCG) 08/08/13 PDF

2 Page 2 of 6 Coach on Call Sausage and pepperoni Mayonnaise and sauces Fried food, including French fries Shakes and sugary drinks Desserts except for fresh fruit Salad dressing, except for nonfat or low-fat dressings What about calories and fat grams? For adults, a good rule of thumb is to aim for calories and grams of fat for an entire fast food meal. Are you overweight? Talk with your UPMC Health Plan health coach about goals that are right for you. Plan ahead. Go online to fast food company websites. Check the Nutrition Facts. Plan two or three meals that fit your goals. When you arrive, don t look at the menu. Stick with your plan. Forgot to plan ahead? Ask to see the Nutrition Facts before you order. No fruit or vegetable on the menu? Can t resist ordering a diet fountain drink instead of low-fat (1%) milk? Include them in meals or snacks at home. Fast Food Choices Under 350 Calories and 15 Grams of Fat Arby s Light Italian Dressing 20 1 Apple Slices 35 0 Chopped Side Salad, no dressing 80 5 Low-Fat (1%) Milk 90 2 Junior Roast Beef Sandwich Junior Ham and Cheddar Melt Junior Turkey and Cheese Sandwich Chopped Farmhouse Salad with Roast Turkey, no dressing Junior Deluxe Roast Beef Sandwich Turkey Classic Roaster Boston Market Broccoli with Garlic Butter 70 5 Fresh Steamed Vegetables 80 5 Low-Fat (1%) Milk Garlic Dill New Potatoes Sweet Corn Turkey Breast, Regular 180 3

3 Page 3 of 6 Chicken Noodle Soup Tortilla Soup without Toppings Pulled BBQ Rotisserie Chicken Sandwich, Half Burger King Apple Slices 30 0 Fat-Free Milk 90 0 Quaker Oatmeal Original BK Breakfast Muffin Sandwich Egg and Cheese French Toast Sticks (3 pieces) Hamburger Homestyle Chicken Strips (2 pieces) BK Breakfast Muffin Sandwich Ham, Egg, and Cheese Whopper Jr. Sandwich without mayonnaise or cheese Quaker Oatmeal Maple and Brown Sugar Flavor Cheeseburger Whopper Jr. Sandwich without mayonnaise, with cheese BK Veggie Burger, without mayonnaise Domino s Pizza 1/8th of a Medium Hand-Tossed Pizza, with Tomato Sauce, Regular Cheese. Add one or more of these toppings: fresh baby spinach, tomatoes, green peppers, red peppers, onions, mushrooms, and pineapple. 1/8th of a medium Hand Tossed Pizza, with Tomato Sauce, Cheese Only KFC Green Beans 25 0 Corn on the Cob (3-inch) Sweet Kernel Corn BBQ Baked Beans Grilled Chicken Breast Honey BBQ Sandwich

4 Page 4 of 6 McDonald s Apple Slices 15 0 Newman s Own Low-Fat Balsamic Vinaigrette Newman s Own Low-Fat Family Recipe Italian Dressing Low-Fat (1%) Milk Fat-Free Chocolate Milk Fruit n Yogurt Parfait Premium Caesar Salad with Grilled Chicken, no dressing Snack Size Fruit and Walnuts Chipotle BBQ Snack Wrap (Grilled) Honey Mustard Snack Wrap (Grilled) Hamburger (single) Fruit and Maple Oatmeal, without Brown Sugar Ranch Snack Wrap (Grilled) Apple Cinnamon Walnut Oatmeal Premium Southwest Salad with Grilled Chicken, no dressing Fruit and Maple Oatmeal Egg McMuffin Subway (Calories and fat grams for sandwiches include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers. Values do NOT include dressing, condiments, or cheese unless noted. Salads do not include dressing or croutons.) Fat-Free Italian Salad Dressing 35 0 Low-Fat (1%) Milk Black Forest Ham Salad, no dressing Turkey Breast and Ham Salad, no dressing Turkey Breast Salad, no dressing Oven Roasted Chicken Salad, no dressing Roast Beef Salad, no dressing Veggie Delite Mini sub Subway Club Salad Black Forest Ham Mini Sub Turkey Breast Mini Sub 180 2

5 Page 5 of 6 Roast Beef Mini Sub Sweet Onion Chicken Teriyaki Salad, no dressing Double Chicken Salad, no dressing Chili Con Carne (8 ounces) Veggie Delite Sub Turkey Breast Sub Turkey and Black Forest Ham Sub Chili Con Carne (10 ounces) Black Forest Ham Sub, without cheese Subway Club Sub Roast Beef Sub Turkey Melt Sub Oven Roasted Chicken Sub Wendy s Fat Free French Dressing 40 0 Apple Slices 40 0 Light Classic Ranch Low-Fat (1%) Milk Apple Pecan Chicken Salad Half-Size, no dressing Small Chili Spicy Chicken Caesar Salad Half-Size Jr. Hamburger Grilled Chicken Go Wrap Plain Baked Potato Large Chili *Calorie and fat gram values are from company websites, accessed 12/10/12.

6 Page 6 of 6 Take Action 1. Plan three fast food menus for yourself using the items above. Stay between a total of calories and grams of fat for each entire meal. Example from McDonald s: Calories Fat Southwest Salad with Grilled Chicken, no dressing Newman s Own Low-Fat Family Recipe Italian Dressing Apple Slices % Low Fat Milk Total Choose one of the menus you wrote above. Make a plan below to try it during the coming week. Be specific. For example: I will go to McDonald s on Saturday. I will order the Southwest Salad with grilled chicken and low-fat dressing, the apple slices, and 1% milk.