Restaurant French Fries Warm, perfectly salted potato goodness that is cooked in trans-fat free oils, French fries is loaded with calories, fat and sodium. Nutrition-wise: A medium serving provide 380 kcal, 19 g of fat and 466 mg of sodium (almost one-fourth of day’s requirement). The calories for the burger and cola are separate, so french fries set you back by enough empty calories especially for those trying to lose weight and keep it off. Eat this and not that: Grilled vegetables with mashed potatoes. This dish provides 195 Kcal, 5 g fat and 27 mg of sodium. *Burn off the calories: Run at 6 mph= Jog at 6 mph = 45 minutes Brisk Walk at = *Average person with a height x by weight y will be able to burn these calories for the time and distance given

Fruit Shake Fruit shakes may sound synonymous with health food, but they are not. Shakes contain too much added sugar can provide too much carbohydrate, not a healthy choice especially for a diabetic. Nutrition-wise: A serving of fruit shake (without whey protein) provide 680 kcal, 119 g carbohydrate, and 98 g of sugar and 15g of protein. Eat this and not that: A serving of fruit smoothie (without whey protein) provide 320 kcal, 78 g carbohydrate, and 58 g of sugar and 7g of protein. Burn off the calories: Run at 6 mph= Brisk Walk at =

Double Cheese Chicken Burger Chicken burgers are flavorful, lip smacking delicious burger loaded with lettuce, tomato, onion topped with dressing like honey mustard or mayonnaise. Extra cheese does make this as one of the cheesy favorites. Nutrition-wise: A serving of Double cheese chicken burger provides 440 Kcal, 23 g of fat (almost half of day’s requirement) and 1150 mg of sodium. Eat this and not that: Instead choose chicken wrap which provides 250 Kcal, 8 g of fat and 670 mg of sodium. Burn off the calories: Run at 6 mph= Brisk Walk at =

Chicken Nuggets or Popcorn Chicken Chicken nuggets and popcorn chicken are bite-sized piecesof chicken and breaded for a flavorful snack Nutrition-wise: One individual serving of popcorn chicken provides 400 Kcal, 26 g of fat (almost half of day’s requirement) and 21 g of protein. Eat this and not that: Instead get 21 g of protein from Boneless Chicken Strips (3 nos.) which provide 200 Kcal, 10 g of fat. Burn off the calories: Run at 6 mph= Brisk Walk at =

Double Cheese vegetable Burger Vegetable burgers though are loaded with lettuce, tomato, onion topped with dressing like honey mustard or mayonnaise. Nutrition-wise: A serving of Double cheese vegetable burger provides 390 Kcal, 12 g of fat and 15 g of protein Eat this and not that: Instead choose vegetable wrap which provides 210 Kcal, 7 g of fat. Burn off the calories: Run at 6 mph= Brisk Walk at =