Fast Food = Fast Weight Gain

Most of the fast food companies operating in Australia are aware of society’s increased interest in nutrition over the past decade, and therefore provide Nutrition Information Panels on their products for consumers. Other chains have printed information or forms that you can request. Having these Nutrition Information Panels on their packaging can appeal to the health conscious individual, but what do these numbers really mean? Ask yourself; if you have read one of these labels before, have you been able to interpret the impact on your nutritional needs?

An average Australian male requires 2000 - 2200 calories per day, to maintain a healthy weight. The average McDonald’s takeaway meal provides approximately 1200 calories (60% of an average male’s energy requirement). For an overweight female trying to lose 0.5kg per week, these 1200 calories are equivalent to her daily suggested calorie intake.

The table below outlines the number of calories that are contained within four typical fast food meals compared with the calorie count of  four comparable home made meals. 

As a guide, no more than approximately a third of your fat intake should be coming from saturated fat (6). For an average male, this equates to approximately 20 - 25g of saturated fat per day. For a female, following a 1200 calorie meal plan, this is approximately 12g saturated fat per day – with each of the below takeaway meals providing significantly greater amounts.

The table below highlights the saturated fat content contained within the same four fast food meals compared with the home made variations.

Not only are takeaway foods calorie and fat dense, they also distort our concept of meal portions from an early age. Promoting larger meals at cheaper prices, it encourages people to consume far beyond our nutritional limits.

References

1. Calculated per ‘McDonalds: Nutrition - Know Your Food’ available at http://mcdonalds.com.au/our-food/nutrition
2. Calculated per ‘Calorie Count’ available at http://caloriecount.about.com/
3. Calculated per ‘KFC Nutrition Information’ available at http://www.kfc.com.au/nutrition/index.aspx
4. Calculated per ‘Hungry Jacks Menu available at http://www.hungryjacks.com.au/menu.php
5. Calculated per ‘Subway’ Nutrition Information available at http://www.subway.com.au/info/our_menu/nutritional_information/
6. The Heart Foundation. Where to find Healthier Fats. 15th October 2011 available at http://www.heartfoundation.org.au/sites/HealthyEating/understandingfatsandcholesterol/Pages/Wheretofindhealthierfats.aspx

How Much Dietary Fat Should You Consume During Weight Loss?

Fat contains twice as many calories as carbohydrate and protein, so it makes sense to reduce the amount of fat in your diet if you want to lose weight.

However you shouldn't eliminate all fat from your diet. Your body needs some fat for vitamin absorption, hormone regulation, the health of your heart and the protection of your vital organs. And you need some fat in your diet to enjoy the flavour and texture of your food.

How Much Dietary Fat Should I Consume During Weight Loss?

Females:
Fairly healthy with normal cholesterol and triglycerides: 40g fat per day
At risk of heart disease, high blood pressure or diabetes: 30g fat per day

Males:
Fairly healthy with normal cholesterol and triglycerides: 50g fat per day
At risk of heart disease, high blood pressure or diabetes: 40g fat per day

How Much Dietary Fat Should I Consume to Maintain a Healthy Weight?

Fats should not contribute to more than 30% of your daily calorie intake, but many Australians consume more than 40% of their daily calorie intake from fat.

Assuming that you will remain fairly active when you reach your weight loss goal, you should consume the following levels of dietary fat:

Females: Fairly healthy with normal cholesterol and triglycerides: 65g fat per day
At risk of heart disease, high blood pressure or diabetes: 55g fat per day

Males: Fairly healthy with normal cholesterol and triglycerides: 85g fat per day
At risk of heart disease, high blood pressure or diabetes: 70g fat per day

To find out how much fat is in your favourite foods, visit the Calorie King website.

In summary, it's important to moderate your intake of dietary fat but don't eliminate it completely. Choose foods that are high in healthy fats such as monounsaturated, polyunsaturated and omega-3 fats. And limit your intake of foods that contain unhealthy fats (saturated and trans fats) as they increase your blood cholesterol levels.