Fast food might be quick and cheap, but nutritionally it’s a wreck! I completely understand the busy lifestyle we all live and the desire for quick and easy meals, and I’m glad to share with you a quick and easy HOME-MADE fast food meal that is nutritious, fresh and not at all expensive. I don’t have the current cost analysis, but next shopping trip I will save my receipt and come back to add this component. Below you will see the nutritional comparisons between a common meal choice at a popular fast food drive through versus a home prepared turkey burger, salad and glass of milk. The non-nutritional benefits of eating at home are a reduced environmental impact (gas, consumer waste, health), the ability to relax while you eat and reinforce family values while you all share a meal at the table and better digestion and enjoyment. With a little pre-planning and a well-stocked refrigerator you can make more of your meals at home too!
Nutrient content will vary some based on brand and source of food items and ingredients.
| Food Item | Calories | Calories from fat | Total fat (g) | Saturated fat (g) | Trans fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) | Vitamin A (IU) | Vitamin C (mg) | Calcium (mg) | Iron (mg) |
| Cheeseburger | 300 | 110 | 12 | 6 | 0.5 | 40 | 750 | 33 | 2 | 6 | 15 | 270 | 1 | 190 | 2.5 |
| Medium French Fry | 380 | 170 | 19 | 2.5 | 0 | 0 | 270 | 48 | 5 | 0 | 4 | 0 | 9 | 20 | 1 |
| Medium Soda | 210 | 0 | 0 | 0 | 0 | 0 | 15 | 58 | 0 | 58 | 0 | 0 | 0 | 0 | 0 |
| Sub TOTAL | 890 | 280 | 31 | 8.5 | 0.5 | 40 | 1035 | 139 | 7 | 64 | 19 | 270 | 10 | 210 | 3.5 |
| Side Salad | 20 | 0 | 0 | 0 | 0 | 0 | 10 | 4 | 1 | 2 | 1 | 2310 | 14 | 20 | 0.5 |
| Low-fat balsamic vinaigrette | 40 | 25 | 3 | 0 | 0 | 0 | 730 | 4 | 0 | 3 | 0 | 50 | 2 | 4 | 0 |
| TOTAL | 950 | 305 | 34 | 8.5 | 0.5 | 40 | 1775 | 147 | 8 | 69 | 20 | 2630 | 26 | 234 | 4 |
| Turkey Burger | 400 | 153 | 17 | 4 | 90 | 781 | 22.2 | 3.25 | 3.5 | 38 | 89 | 325 | 1.47 | ||
| Spinach Salad w/light balsamic vinaigrette | 166 | 32.4 | 3.6 | 0 | 0 | 291 | 31 | 3.3 | 20 | 3.8 | 5626 | 18 | 60 | 1 | |
| Skim Milk, 1 cup | 80 | 0 | 0 | 0 | 0 | 5 | 105 | 12 | 0 | 12 | 8 | 300 | 0 | 330 | 0 |
| TOTAL | 646 | 185.4 | 20.6 | 4 | 0 | 95 | 1177 | 65.2 | 6.55 | 35.5 | 49.8 | 6015 | 18 | 715 | 2.47 |
By cooking at home you can control your sodium, fat and sugar intake and by choosing to add more vegetables to your burger and salad you can boost your fiber, vitamin and mineral intake significantly!
Turkey Burger Ingredients (serves 4)
- 4 patties Lean Turkey Burger
- 4 Classic Soft 100% Whole Wheat Hamburger Bun
- 4 oz 75% Reduced Fat Sharp Cheddar Cheese
- 4 leaves Romaine lettuce
- 4 slices of Tomato
- 4 oz Haas Avocado
- 4 tsp Prepared Dijon Mustard
- 1/2 tsp Seasoned Salt
- 4 second Pam Original Cooking Spray
Directions
Season turkey burgers lightly with all-season salt. Spray lightly with Pam cooking spray and cook over a medium high grill until no longer pink in the middle. Assemble each burger on a whole wheat bun with one ounce slice of cheddar cheese, lettuce, tomato, avocado and a light spread of mustard.
Spinach Salad Ingredients (serves 4)
- One bag Fresh Express Baby Spinach
- 1 Cucumber sliced
- 2 Whole Carrots, shaved
- 1 can Mandarin orange slices
- 8 tbsp Light Balsamic Vinaigrette
Directions
Wash spinach and split between 4 plates. Slice cucumber, peel carrots into strips and top spinach salad with these and mandarin oranges. Dress lightly with vinaigrette.
