Exercise and diet programs while traveling

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Title:
Exercise and diet programs while traveling
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U.S. Secret Service Physical Fitness Program
Physical Description:
20 p. : ; 23 x 10 cm.
Language:
English
Creator:
United States -- Secret Service. -- Office of Training
Publisher:
U.S. Secret Service, Office of Training
Place of Publication:
Washington, D.C.?

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Subjects / Keywords:
Exercise   ( lcsh )
Diet   ( lcsh )
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federal government publication   ( marcgt )
non-fiction   ( marcgt )

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General Note:
Monthly Catalog Number: gp 9012158
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Cover title.
General Note:
At head of title: U.S. Secret Service Physical Fitness Program.
General Note:
Shipping list no.: 89-183-P.
General Note:
Monthly Catalog Number: gp 89012158

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University of Florida
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All applicable rights reserved by the source institution and holding location.
Resource Identifier:
aleph - 021491382
oclc - 19493319
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AA00013753:00001


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Full Text
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Fr W L1'







INTRODUCTION

The goals of the Secret Service Physical Fitness program
are to insure that 1) all personnel are physically ready to
perform and 2) that all personnel are in a state of physical
health and well being to prevent unwarranted disability.
The Secret Service Physical Fitness Program is intended as
an ongoing maintainence program regardless of job
circumstances. The current program contains those key
elements that help one to adhere to a program throughout
his/her career. The major components consist of: 1) medical
examination and risk analysis, 2) physical fitness assessment,
3) goal setting and 4) an individualized exercise and nutrition
prescription.
It is recognized that to maintain a physical fitness program
especially during a campaign year that additional direction is
needed. The purpose of this pamphlet is to supplement your
present fitness program already developed so that you can
maintain a basic level of an exercise and nutrition program
while traveling.





0
FITNESS WHILE TRAVELING

* WHY IS IT IMPORTANT TO MAINTAIN PHYSICAL
FITNESS ON THE ROAD?
Many of our assignments require extensive travel and
departure from regular routines of eating, sleeping,
exercising, and working. As you know, travelers often
experience "queasiness" or "jet-lag" or have a sense of
being "off-center" or simply "not quite up-to-par." Because of
the critical nature of our work, it is imperative that we
function with a high level of mental and physical
effectiveness. The purpose of this booklet is to encourage
you to establish the healthiest possible lifestyle while on the
road, and to help you maintain your own fitness program to
enhance your mental and physical fitness.
Specific benefits of a regular vigorous fitness program
include the following:
* gives more energy and increases resistance to fatigue
* increases productivity at work and allows for better
concentration
* increases ability to cope with stress
* helps counter anxiety and depression
* improves ability to fall asleep quickly and to enjoy more
restful sleep
" decreases aches, pains, and other physical ailments
* burns off calories to help lose extra pounds
* helps control appetite
* provides more efficient digestion
a tones muscles
* may aid in controlling many coronary risk factors such as
blood pressure and cholesterol


AGGRESSIVELY SEEK WAYS AND MEANS OF
MAINTAINING FITNESS WHILE ON THE ROAD


* WHAT IS PHYSICAL FITNESS?
Total fitness or total well being consists of physical,
mental, emotional, and social dimensions. Physical fitness,
one aspect of total fitness, refers to the ability of the whole
body to work together to achieve the optimal level of
efficiency and effectiveness. The components of physical
fitness are addressed in your Personal Fitness Program are
as follows:
* Aerobic Power or Cardiovascular Endurance is
increased by participating in activities that require oxygen for
prolonged periods and place such demands on the body
that it is required to improve its capacity to handle oxygen.
The 1.5 Mile Time Run is a test to measure aerobic power.


-1 -






* Muscular Strength is increased by exercising a muscle
or group of muscles against resistance heavier than normally
encountered. Absolute strength refers to the maximum
contraction possible by a given muscle, and dynamic
strength refers to the endurance capacity of muscles. Push-
ups, Sit-ups, and Pull-ups for 1 Minute are tests of
dynamic strength.

* Flexibility is increased by stretching body parts at the
joints through their full range of motion. The Sit and Reach
test is a measure of flexibility.

* Body Composition indicates what percentage of the
total body weight is fat mass and what is lean mass (such
as muscle and bone). Body composition is determined by
use of skin calipers and the Skin Fold Test.



BASED ON YOUR PHYSICAL FITNESS
ASSESSMENTS, A PERSONAL EXERCISE
PRESCRIPTION HAS BEEN DEVELOPED FOR
YOU. THIS PRESCRIPTION IS VALID. IT
WORKS, IF YOU FOLLOW IT.



* WHAT ARE THE BASIC TRAINING GUIDELINES TO
CONSIDER WHEN DESIGNING AN EXERCISE
PROGRAM FOR THE ROAD?

To achieve a threshold of training in your fitness program,
remember F I T: Frequency
Intensity
Time

* Frequency Regularity of time spent to improve fitness
(how often one exercises).

* Intensity Effort required to improve fitness (how hard
one exercises).

* Time or Duration Length of time spent in a single
workout to improve fitness (how long one exercises).

Threshold of Training for Each Component of Fitness

Fitness
Component Frequency Itensity Time
Aerobic Power Minimum of 3 Raise resting heart Exercise at
times per week, rate (HR) to target target HR for
year round. HR (60-85%). at least 20
minutes.
Dynamic Minimum of 2 or Use 40%-60% of Complete
Strength 3 times per maximum resistance 10-25
week, year (how much you can repetitions in
round. lift if weight training) each set. Do
for each muscle 3-5 sets.
group. During isotonic
calisthenic exercises,
use own body weight
for resistance.


-2-






Threshold of Training for Each Component of Fitness


Fitness
Component
Flexibility


Itensity
Move each joint
through its maximum
range of motion by
static stretching.


Time
Stretch
muscle slowly
to the point
of tension
and hold 5-10
seconds.
Repeat 3
times.


USING THE OVERLOAD PRINCIPLE (DOING
MORE THAN YOU ARE ACCUSTOMED TO),
EXERCISE AT A LEVEL OF INTENSITY AND
DURATION WHICH RESULTS IN A TRAINING
EFFECT. GRADUALLY INCREASE THE
"OVERLOAD" OVER TIME. EXERCISE AT
REGULAR INTERVALS, EACH WEEK,
THROUGHOUT THE YEAR.



* HOW IS A FITNESS "WHILE TRAVELING"
PROGRAM DESIGNED?

Select exercise modes to develop flexibility, strength, and
aerobic power. Follow basic training guidelines to insure that
you reach the threshold of training for each component of
fitness. View the exercise modes as an exercise menu.

Exercise Modes
(See your Personal Fitness Program for description of
exercises and exercise programs.)


Flexibility
arm circles
trunk twisters
toe touches
back stretcher
achilles tendon stretch

Strength
* basic weight training
* super circuit weight training
calisthenic routine
calisthenic circuit


Aerobic Power
walking
stationary running
running
rope skipping
stair climbing


trunk bender
sprinter stretch
sit and reach
knee-chest stretch
groin stretch


swimming
cycling
handball/racketball
basketball


-3-


Frequency
Minimum of 3
times per week,
year round. Daily
stretching is
preferred.
Stretching should
be used before
and after vigorous
workouts.


*These exercise modes are contingent upon available
facilities.







Components of Each Workout


* Warm-up


* Workout



* Warm down


5-10
MIN.

15-45
MIN.


5-10
MIN.


DESIGN A VIGOROUS EXERCISE PROGRAM
USING VARIOUS EXERCISE MODES TO
PROMOTE FLEXIBILITY, STRENGTH, AND
AEROBIC POWER.



* AEROBIC TRAINING ON THE ROAD

Aerobic training is the most important area because it is
the fitness area that directly effects the heart and lungs and
one's energy level. If at all possible you want to try to
maintain your aerobic training even if you must vary
activity...such as the various examples below:



Selected Examples of Aerobic Exercises and
Corresponding Point Values from Dr. Cooper*

Goal: Earn 30 points per week through aerobic exercise

WALKING 2 miles 30:00-24:01 min. 5.00 points
4 miles 60:00-48:01 min. 11.00 points

STATIONARY 60-70 15:00 min. 4.75 points
RUNNING steps/min.
70-80 20:00 min. 9.00 points
steps/min.

RUNNING 2 miles 20:00-16:00 min. 9.00 points
4 miles 40:00-32:00 min. 19.00 points

ROPE SKIPPING 90-110 10:00 min. 4.00 points
steps/min.
90-110 20:00 min. 10.00 points
steps/min.

STAIR CLIMBING 35 12:00 min. 4.00 points
(Single step steps/min.
approx. 7" high) -Q )n.n m_ i A n.. ;


.U:. I nIII


u.U pouu Ii


steps/min.

STATIONARY 75 RPM 15:00 min. 3.11 points
CYCLING
90 RPM 20:00 min. 5.66 points
........ .... .... ........ ,,...... .............,,,,,. ,,,,,,,,,,,,.................................................=,,.,


* "Total Well Being," Dr. Ken Cooper, 1983.


-4-


-Preparation of the body through total body
movements and stretching, for more vigorous
exercise.
-Exercising with intensity and duration to
improve one or more components of fitness. The
focus of a workout can be aerobic, strength,
flexibility, or a combination of these.
(or Cool down) Gradual transition from
vigorous exercise to the normal state through
total body movements and stretching.






Selected Examples of Aerobic Exercises and
Corresponding Point Values (cont'd)
SWIMMING 500 yards 11:30-08:21 min. 4.17 points
850 yards 21:15-14:11 min. 8.33 points

HANDBALL/ 30:00 min. 4.50 points
RACKETBALL

BASKETBALL 60:00 min. 9.00 points

Activity must be continuous. Do not count breaks and time
outs.



There is a direct relationship between aerobic exercise and
weight control in that aerobic activity burns many calories.

Example of Calories Burned Per Minute of Exercise
Individual's Weight in Pounds
130 150 170 190
WALKING
WALKIN4.7 5.4 6.2 6.9
(normal pace)
RUNNING
8 m ie 12.5 14.2 16.0 17.7
(8 min/mile)


Regardless of activity, you can use your exercising heart rate
to determine if you are working at the right intensity.

Determining Intensity Level (Target HR)
For Aerobic Exercise

1. Calculate Predicted Maximum Heart Rate:
Men
.............. 205 age = Predicted Maximum HR
Women
............... 220- age = Predicted Maximum HR

2. Calculate Heart Rate Range:
Predicted Heart
Maximum Resting Rate
HR HR = Range

3. Calculate Recommended Percentage HR Range:
60% novice exercisers
70% exercisers
80% veteran exercisers
Percentage
.60 x HR Range = HR Range
Percentage
.70 x HR Range = HR Range
Percentage
.80 x HR Range = HR Range

4. Calculate Target Heart Rate:
TARGET HR
Percentage Resting TARGET HR
HR Range + HR =


-5-





Monitor your heart rate during exercise to determine if you
are within your target zone. Take your pulse immediately
after you stop moving by (1) placing the tip of your third
finger lightly over one of the blood vessels on your neck
(carotid artery) located to the left or right of you Adam's
apple, or (2) placing your finger on the inside of your wrist
(radial artery) just below the base of your thumb. Count the
number of beats for ten seconds. If your HR is below your
target HR, exercise harder, if it is above, exercise easier. See
chart to convert the 10 second count to beats per minute.


10 Second Count
Take HR for Multiply = Exercise HR
10 Seconds...................................... tim es six................. for one m inute
... x6 __
NOTE: It is interesting to note that as your heart becomes
more trained through exercise, your resting HR will be
lowered. Take your resting HR for a full minute in the
morning before you get out of bed.


MAINTAIN AN AEROBIC PROGRAM


* HOW CAN AN EFFECTIVE WORKOUT BE
DESIGNED FOR A HOTEL ROOM?
Sample Workout for Hotel Room
5-10 Warm-up -
MIN. Flexibility exercises and total body movements
(Do each exercise several times or hold for several
seconds.)
Turn head from side to side.
W Shrug shoulders; roll shoulders forward and back.
O Perform jumping jacks with arms only.
R Use swimming motion with arms.
K
Do trunk twisters; then trunk benders to each
D side.
O Reach high; touch the floor.
W Touch toes alternating right and left
N Sit and reach with legs straight, head to the
knees.
T
H Do hurdles stretch with one leg folder in and the
E other extended, switch legs.
Place soles of feet together in a butterfly position
B (groin stretch), press knees toward floor as you
O lean forward.
D
Y Stretch calf muscles and achilles tendon by
assuming a "sprinter start" with both feet
pointed straight forward, back leg straight and
heel on the ground, switch legs.


-6-






Basic Workout for a Hotel Room -
Dynamic Strength and Aerobic Power

10 MIN. There are 10 strengths stations. Make arrangements for
(once through equipment before you start to insure continuous exercise.
circuit) One aerobic point will be awarded for every 31,; minutes
20 MIN. of exercise. This exercise routine is called a calisthenic
(twice through circuit and will help you to maintain both strength and
circuit) aerobic power. It involves going through a series of 10
30 MIN. exercise non-stop with jogging or other aerobic activity
(three times done between each exercise activity. You should spend
through 30" doing each exercise and spend 30" doing the aerobic
circuit) exercise. One time through the circuit should take a total
of 10 minutes.


Fitness Muscle
Time Exercise Variation
Component Group

30 Heart/ Run in Jump
Sec. Aerobc lungs place or rope

Bent-Knee Sit ups
30 Strength Abdominals sit ups or with
Sec. 1 with twist *weights

30 AHeart/ Run in Jump
Sec. lungs place or rope

Push ups
30 Strength Shoulders/ Pushups or with feet
Sec. 2 chest on a chair
on a chair

30 Heart/ Run in Jump
Sec. Aerobc lungs place or rope

Half-knee
30 Strength Thighs Half-knee or bends with
Sec. 3 bends *weights

30 Heart/ Run in Jump
Sec. Aerobc lungs place or rope

30 Strength Curls with Curls with
Sec. 4 Bicepts luggage or *weights

30 Heart/ Run in Jump
Sec. Aerobc lungs place or rope

Heel raises Heel raises
30 Strength Calves using phone or with
Sec. 5 book 'weights

30 Heart/ Run in Jump
Sec. Aerobc lungs place or rope

Crunches with
30 Strength feet on chair Full sit up
Sec. 6 Abdominals (head/shoulders or with feet
off the floor) on chair

30 Heart/ Run in Jump
Sec. Aerobc lungs place or rope

Tricep
30 Strength Triceps Chairor curls with
Sec. 7 dips *weights

30 AHeart/ Run in Jump
Sec. Aeroblungs place or rope


-7-





S Fitness Muscle .
Time Exercise Variation
Component Group
Chair stepping
30 Strength Lgs airir or with
Sec. 8 stepping *weights
.................................. ............ .. .. ... ,, .... ............ .. ................................... =. .
30 Heart/ Run in Jump
Sec. Aerobc lungs place or rope

Shoulder Shoulder
30 Strength Arms/
press with or press with
Sec. 9 shoulders/ luggageweights

30 Heart/ Run in Jump
Sec. Aerob lungs place or rope

"Blast-off"
30 Strength (half-knee Blast-off
Sec. 10 Legs bends with or with
vertical jump *weights

* Weights Plastic gallon jugs (8 pounds each) of distilled water can be
purchased at most groceries or pharmacies for 59C 89C. At the end of the
workout, you can drink the water.

5-10 MIN. Warm down (or cool down) Repeat Warm
up.



TRY IT



* HINTS TO HELP WITH ADHERENCE TO ROAD
FITNESS PROGRAMS

* Design your personal road fitness program according to
frequency, intensity, time, and exercise mode. Structure your
available time to focus on fitness. Commit plans to paper
and commit yourself to the plans.
* Pack your gear-running shoes, appropriate clothing for
exercise, waterproof windbreaker, head/hand protection, swim
suit ...
* Pack special equipment-jump roap, head/wrist bands,
waterproof watch, radio with headphones, hand/foot weights,
rackets, golf clubs, goggles ...
* Choose, if possible, lodging which provides and
environment for exercise: swimming, boating, weight training,
tennis, golf, running and biking trails ...
* Ask local people to help you identify nearby exercise and
running locations: schools, parks, tracks, lakes, residential
areas, recreational facilities and gyms, bike trails, running
paths, par courses ...
* Establish a buddy system to exercise with a partner.



CARRY OUT YOUR FITNESS "WHILE TRAVELING"
PROGRAM ACCORDING TO PLAN. GIVE YOURSELF
NO OTHER CHOICE, OFFER NO ALIBIS. YOU WILL
BE BETTER WITH EVERY WORKOUT.


-8-







help to stick with a program if you keep a record of


M T W TH F S SUN


NOTES


F Flexibility


S Strength


Place initials in appropriate box to indicate what
components of fitness were addressed during each
Use the Notes section to list time/distance, exercise
aerobic points, or simply to make comments.


A Aerobic


workout.
modes,


Self-Assessment Update

Refer to your Personal Fitness program for complete
description of test items. You will still be assessed on a
regular basis by the Fitness Coordinator. If you want you can
keep a record in this pamphlet.


1.5 1 min.
Date run sit-ups


1 min.
push-ups


1 min.
pull-ups


sit and
reach


body
fat


Test 1

Test 2

Test 3

Test 4




SHOW IMPROVEMENT AT YOUR ASSESSMENT




EATING ON THE ROAD

Nutrition is an important element in a total fitness
program. Eating on the run characterizes the American
lifestyle. With our accelerated pace of living, fast foods and
"rich" foods are appealing because they are convenient,
tasty, and quick. With increased reliance on such foods,
certain dietary hazards present in the average diet are
magnified.


-9-


* KEEPING TRACK


It can
activity.


WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8





Good nutrition involves selecting foods that 1) meet
individual energy requirements, and 2) supply necessary
nutrients in balanced proportions. How should Americans
change their eating habits? After extensive research related to
improving health and well-being, the U.S. Department of
Agriculture outlined the following nutrition guidelines for
Americans:
1) Eat a variety of foods to insure proper nutrients in the
diet.
2) Maintain ideal weight by balancing calorie intake with
activity. Use this formula to determine your calorie
requirements:
Ideal weight x 13 = calorie requirement
x 13 = calories per day
3) Avoid too much fat, saturated fat, and cholesterol.
4) Eat foods with adequate starch and fiber.
5) Avoid too much sugar.
6) Avoid too much salt to aid in controlling blood pressure.
7) If you drink alcohol, do so in moderation.
Since fast foods are high in calories, fat, cholesterol, salt
and sugar, many of these nutrition goals are difficult to meet
when relying on such a diet. Further, fast foods are poor
sources of vitamins, minerals, and fiber. With a limited
variety of food choices, overall balance and nutritional quality
are impaired.
While it is difficult to eat a healthy diet under normal
circumstances, it is an even greater challenge to you, since
our work assignments require extensive traveling. To assist
you with this challenge, the seven nutrition guidelines are
applied to making wise food choices in three situations:
Airports and Airplanes
Restaurants
Fast Food Establishments


* SECRET TO GOOD EATING ON THE RUN
Following a proper diet is a question of following the
seven nutritional guidelines. A simpler way is to follow these
key concepts to guide your choices:
S Select restaurants that offer a variety of foods.
E Eliminate desserts, second helpings, and fried foods.
C Control portion sizes.
R Reduce the amount of salad dressings, mayonnaise,
butter, margarine, sauces, and toppings.
E Eat salads.
T Take charge. Ask for substitutions. Adapt food choices
to meet your needs. ACTION makes the secret work.


FOLLOW THE "GUIDELINES"


-10-






* EATING IN AIRPORTS AND AIRPLANES


Airports

Airports are difficult places to make good food choices.
The best strategy is to avoid eating meals in airports, unless
you have the time to visit a good restaurant. Limit yourself to
snacks and use the following guidelines.


PREFERRED SELECTIONS
Crackers
Popcorn (unsalted & unbuttered)
Fruit
Raisin/nut mixes
Bagels (without cream cheese)
Muffins (without butter)
Juices
Nuts (unsalted, dry roasted)


AVOID


French fries
Onion rings
Nachos
Candy bars
Hot dogs
Sweets & pastries
Alcoholic beverages
Potato chips & other snack foods


You can also manage you time in an airport by making
phone calls, reading the newspaper, or organizing your
briefcase, so you are not tempted to look for the closest
airport bar to wait out your layover.

Airplanes

With advance planning, you can order special meals for
plane trips. Airlines will meet any of the following dietary
needs if given 24 hours advanced notice:
Calorie controlled
Low sugar
Low fat
Vegetarian

If you forget to order ahead, modify the meal served by
eliminating dessert, sausage and bacon, butter, syrup, jelly,
and salad dressing.

On a short flight, bypass the snack or request crackers
and fruit. Order diet soda, club soda, or juice to drink. Avoid
regular soda and alcoholic beverages.



WHILE IN AIRPORTS AND AIRPLANES
PLAN AHEAD FOR EATING



EATING IN RESTAURANTS

As with most eating situations, it is a question of choices.
When ordering the basic components of an eatout meal you
do have choices as follows:


PREFERRED CHOICES
APPETIZERS
Vegetable juices
Unsweetened fruit juices
Clear broth
Fresh vegetables
Fresh fruit


CHOICES TO AVOID


Split pea or bean soup
Sweetened juices
Canned fruit
Meat appetizers
Deep fried foods


-11 -





PREFERRED CHOICES


POTATOES
Mashed
Baked
Boiled
Steamed
(ask for butter or sour cream
on-the-side)

VEGETABLES
Stewed
Steamed
Boiled
(use lemon instead of
butter or margarine)

SALADS
Vegetable (without dressing)
Fresh fruit
(use lemon or vinegar to
dress the salad)

BREADS
Plain bread
Hard or soft rolls
Plain muffins
Corn bread
Crackers

MEAT, FISH, & POULTRY
Broiled or steamed fish
Roasted poultry (skin removed)
Lean steaks
Baked, broiled, or boiled
meats (fat trimmed off)

FATS
Vegetable fats (in
limited quantities)
Avocado
Margarine
Oil-based salad dressing


DESSERTS
Fresh fruits
Angel food cake
Sherbet
Jello
Plain ice cream (small portion)

BEVERAGES
Skim milk
Fruit juices
Butter milk
Club or diet soda

EGGS
Soft or hard-cooked
Poached or baked


CHOICES TO AVOID


Home-fried
French-fried
Browned
Creamed
Escalloped



Creamed
Escalloped
Au gratin
Fried/sauteed




Macaroni
Mixtures with dressing
Coleslaw




Garlic bread
Sweet rolls
Coffee cake
Sweet breads
Biscuits


Fried fish or chicken
Breaded meats
Ribs
Grilled, sauteed, stewed
or braised



Animal fats
Gravy
Butter
Mayonnaise-based dressings
(Cream, sour cream &,
cream cheese)



Sweetened fruits
Pastries
Cheese cake
Candy and frosted cakes
Sundaes



Chocolate & whole milk
Ice cream drinks
Regular soda
Alcoholic beverages



Fried
Scrambled


These choices illustrate the variety of food choices available
to substitute for typical high fat, high sodium and high
cholesterol food.


-12-






Menu Comparisons


The breakfast and dinner menus presented below also
illustrate the calorie differences between typical food choices
and the selections suggested in this brochure.

BREAKFAST


Typical (High Fat)
2 eggs, fried or scrambled
Hash browns (/2 cup)
Bacon, 2 strips
Toast (2 slices, buttered)
Coffee or tea, black
Orange juice (4 oz.)


TOTAL


Suggested
Poached egg (1)
Hash browns (%/ cup)
Toast (1 slice, buttered)
Coffee or tea, black
Orange juice (4 oz.)


TOTAL


(CALORIES)
155
160
90
230
0
40

675


80
160
115
0
40

395


WNCH


Typical
Double Burger
French Fries
Shake


TOTAL


Suggested
Single Burger (average size)
Salad (med.) with salad dressing (1 T.)
Skim Milk
or
Diet Soda


TOTAL


DINNER
Typical
Rib eye steak (10 oz., broiled)
Baked potato (medium)
Butter (1 tsp.) or sour cream (2 T.)
Tossed salad
Salad Dressing (1 T.)


TOTAL (without cocktails)


Suggested
Broiled or steamed seafood or fish (6 oz.)
Baked potato (small)
Butter (1 tsp.) or sour cream (2 T.)
Tomato juice (4 oz.)
Tossed salad
Salad dressing (1 T.)


TOTAL


-13-


560
220
380

1160


300
100


0

480


775
95
45
25
45

985


330
70
45
25
45
45

560


UTILIZE RECOMMENDED CHOICES
WHILE EATING OUT





* EATING FAST FOODS

If you choose wisely you can incorporate fast foods into a
balanced diet if you follow these guidelines:

GOAL EATING CHOICES
Balanced diet 1. Limit yourself to as few fast food meals as
possible 1-2 per week
Calorie control 2. Select low calorie alternatives
Cholesterol control 3. Select low cholesterol alternatives
Salt control 4. Select low salt alternatives

The following fast food chart shows the 1) calories per
food item, 2) cholesterol per item abbreviated as CHOL, 3)
sodium or salt per item abbreviated NA and, 4) minutes of
aerobic activity to utilize the food item calories abbreviated
MIN.



SELECT FAST FOODS
USING THESE GUIDELINES


CALORIES CHOL NA *MIN
(mg) (mg)

BURGER KING
Whopper Sandwich 630 990 63
Whopper Sandwich w/cheese 740 1435 74
Double Beef Whopper 850 1080 85
Double Beef Whopper w/cheese 950 1535 95
Whopper Junior Sandwich 370 560 37
Whopper Junior wAcheese 420 785 42
Regular French Fries 210 230 21
Regular Onion Rings 270 450 27
Apple Pie 240 335 24
Chocolate Shake 340 280 34
Vanilla Shake 340 320 34
Whole Milk 150 110 15
Medium Coca-Cola 121 12
Medium Diet Pepsi 7 52 1

WENDY'S
Single Hamburger 470 70 774 47
Double Hamburger 670 125 980 67
Triple Hamburger 850 205 1217 85
Single w/cheese 580 90 1085 58
Double w/cheese 800 155 1414 80
Triple w/cheese 1040 225 1848 104
Chili 230 25 1065 23
French Fries 330 5 112 33
Frosty 390 45 247 39
Chicken Sandwich 463 88 963 46
Chicken w/cheese 496 117 120 50
Taco Salad 460 44 1297 46

McDONALD'S
Egg McMuffin 327 229 885 33
English Muffin w/butter 186 13 318 19
Hotcakes w/butter E syrup 500 47 1070 50
Sausage (pork) 206 43 615 21

*Aerobic activity burns approximately 10 cal./min.


-14-






CALRIE CHL N MI


(mg)


McDONALD'S (cont'd)
Scrambled Eggs
Hash Brown Potatoes
Big Mac
Cheeseburger
Hamburger
Quarter Pounder
Quarter Pounder wkheese
Filet-O-Fish
Regular Fries
Apple Pie
Cherry Pie
McDonaldland Cookies
Chocolate Chip Cookies
Chocolate Shake
Strawberry Shake
Vanilla Shake
Hot Fudge Sundae
Caramel Sundae
Strawberry Sundae
Cones
McChicken
Chicken McNuggets
Ham Biscuit
Sausage Biscuit
McFeast
McRib (onion & pickle)

DAIRY QUEEN
Frozen Dessert
DQ Cone, small
DQ Cone, regular
DQ Cone, large
DQ Dip Cone, small
DO Dip Cone, regular
DO Dip Cone, large
DO Sundae, small
DQ Sundae, regular
DQ Sundae, large
DQ Malt, small
DQ Malt, regular
DQ Malt, large
DQ Float
DQ Banana Split
DO Parfait
DQ Freeze
Mr. Misty Freeze
Mr. Misty Float
"Dilly" Bar
DQ Sandwich
Mr. Misty Kiss
Brazier Cheese
Fish Sandwich
Fish Sandwich w/cheese
Super Brazier Dog
Super Brazier Dog w/cheese
Super Brazier Chili Dog
Brazier Fries, small
Brazier Fries, large
Brazier Onion Rings
Big Brazier Deluxe
Big Brazier Regular
Big Brazier w/cheese
Brazier w/cheese
Brazier Regular
Brazier Cheese Dog
Brazier Chili Dog


180
125
563
307
255
424
524
432
220
253
260
308
342
383
362
352
310
328
289
185
475
332
422
582
435
461


180
110
230
340
150
300
450
170
290
400
340
600
840
330
540
460
520
500
440
240
140
70
330
400
440
518
593
555
20
320
300
470
457
553
318
260
330
330


(mg)


205
325
1010
767
520
735
1236
781
109
398
427
358
313
300
207
201
175
195
96
109
990
523
1949
1380
878
1020


20 18
10 11
20 23
30 34
10 15
20 30
30 45
15 17
20 29
30 40
30 34
50 60
70 84
20 33
30 54
30 46
35 52
35 50
20 44
10 24
10 14
0 7
- 33
40
44
-1552 52
1986 59
1640 56
2
- 32
30
920 47
910 46
1435 55
865 32
576 26
33
939 33


-15-


CALORIES


CHOL


NA


*MIN






CALORIES CIIOL NA 'MiN


(mg)


Brazier Dog
Super Brazier
Buster Bar
Fiesta Sundae
Hot Fudge Brownie Delight

JACK IN THE BOX
Hamburger
Cheeseburger
Jumbo Jack Hamburger
Jumbo Jak Hamburger wtheese
Regular Taco
Super Taco
Moby Jack Sandwich
Breakfast Jack Sandwich
French Fries
Onion Rings
Apple Turnover
Vanilla Shake*
Stawberry Shake*
Chocolate Shake*
Vanilla Shake
Strawberry Shake
Chocolate Shake
Hot Ham & Cheese Supreme
Bacon Cheeseburger Supreme
Hot Beef & Cheese Supreme
Club Supreme
*sold in calif., Ark., Tx., Washington


273
783
390
570
570


868 27
1619 78
- 39
57
57


260
310
550
630
190
280
450
300
270
350
410
320
320
330
340
380
360
50
790
595
426


25
30
80
110
20
35
55
180
15
25
15
25
25
25
35
35
35
70
120
95
61


565
875
1135
1665
460
970
835
1035
130
320
350
230
240
270
265
270
295


TACO BELL


Bean Burrito
Beef Burrito
Beefy Tostada
Bellbeefer
Bellbeefer wtcheese
Burrito Supreme
Combination Burrito
Enchirito
Pintos 'N Cheese
Taco
Tostado

ARBY'S
Roast Beef
Beef and Cheese
Super Roast Beef
Junior Roast Beef
Ham & Cheese
Turkey Deluxe
Club Sandwich


BURGER CHEF
Big Chef
Cheeseburger
Double Cheeseburger
French Fries
Hamburger, Regular
Mariner Platter
Rancher Platter
Shake
Skipper's Treat
Super Chef


343
466
291
221
278
457
404
454
168
186
179


- 272
- 327
- 138
- 231
- 330
- 367
- 300
- 1175
- 102
- 79
- 101


350
450
620
220
380
510
560


542
304
434
187
258
680
640
326
604
60


880
1220
1420
530
1350
1220
1610


622
535
691
4
393
882
444
167
783
918


-16-


DAIRY QUEEN (cont'd)


(mg)


CALORIES


CHOL


NA


*MIN






CALORIES CHOL NA *MIN
(mg) (mg)

KENTUCKY FRIED CHICKEN
ORIGINAL RECIPE CHICKEN
Wing 136 55 302 14
Drumstick 117 63 207 12
Side Breast 199 70 558 20
Thigh 257 109 566 26
Keel 236 87 631 24
EXTRA CRISPY CHICKEN
Wing 201 59 312 20
Drumstick 155 66 263 16
Side Breast 286 65 564 29
Thigh 343 109 549 34
Keel 297 79 584 30
Chicken Breast Filet Sandwich 436 2732 44
Kentucky Fries 184 434 18
Mashed Potatoes 64 0 268 6
Gravy 23 0 57 2
Cole Slaw 122 7 225 12
Rolls 61 1 118 6
Corn (5.5 inch ear) 169 11 17

CHURCH'S FRIED CHICKEN
White Chicken Portion 327 498 33
Dark Chicken Portion 305 475 31

PIZZA HUT (serving size-2 slices of medium 13" pizza; 4 servings per pizza)
THIN 'N CRISPY
Standard Cheese 340 22 900 34
Superstyle Cheese 410 30 1100 41
Standard Pepperoni 370 27 1000 37
Superstyle Pepperoni 430 34 1200 43
Standard Pork w/Mushroom 380 35 1200 38
Superstyle Pork w/Mushroom 450 40 1400 45
Supreme 400 13 1200 40
Super Supreme 520 44 1500 .52
Standard Cheese 390 18 800 39
Superstyle Cheese 450 21 1000 45
Standard Pepperoni 450 21 900 45
Superstyle Pepperoni 490 24 1200 49
Standard Pork w/Mushroom 430 21 1000 43
Superstyle Pork w/Mushroom 500 21 1200 50
Supreme 480 24 1000 48
Super Supreme 590 38 1400 59

PIZZA INN (thin crust pizza--1 medium pizza)
100% Mozzarella 1021 64 2373 102
50/50 Cheese Blend 1060 36 2753 106
Beef 1268 77 3877 127
Sausage 1276 70 3628 128
Pepperoni 1172 54 3457 117
Special 1382 84 4760 138
Chicken Supreme 700 90 70

LONG JOHN SILVER'S
Fish wlBatter (2 pc.) 366 37
Rsh wlBatter (2 pc.) 549 55
Treasure Chest 506 51
Chicken Planks (4 pc.) 457 46
Peg Legs wlBatter (5 pc.) 350 35
Ocean Scallops (6 pc.) 283 28
Shrimp wlBatter (6 pc.) 268 27
Breaded Oysters (6 pc.) 441 44
Breaded Clams (6 pc.) 617 62


-17-





CALORIES CHOL NA *MIN
(mg) (mg)

LONG JOHN SILVER'S (cont'd)
Fish Sandwich 337 38
French Fries 288 29
Cole Slaw 138 14
Corn on the Cob (1 ear) 176 18
Hushpuppies (3) 153 15
Clam Chowder (8 oz.) 107 11

BEVERAGES
Coffee 2 2 -
Tea 2 -
Orange Juice 82 2 8
Chocolate Milk 213 118 21
Skim Milk 88 127 9
Whole Milk 159 27 122 16
Coca-Cola 96 20 10
Fanta Ginger Ale 84 30 8
Fanta Grape 114 21 11
Fanta Orange 117 21 12
Fanta Root Beer 103 23 10
Mr. Pibb 95 23 10
Mr. Pibb wo sugar 1 37 -
Sprite 95 42 10
Sprite wb sugar 3 42 -
Tab tr 30
Fresca 2 38


-18-





- NOTES -


-19-






- NOTES-









































































-20-
* U. S. Government Printing Office: 1989 230-810 (00029)







UNIVERSITY OF FLORIDA
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