1. French Fries
French fries is the most popular side dish that accompanies
your burgers, grills etc & is loaded with calories, fat and
sodium.
• Nutrition Break-up:
A medium serving provides 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:
Instead you can substitute fresh fries with grilled vegetables or
mashed potatoes. These substitutes half the calorie count and
contain approximately 195 Kcal, 5 g fat and 27 mg of sodium.
*Burn off the calories:
Medium size serving of french fries alone will take an average
person approximately 45 minutes of jogging at moderate speed
to burn the calories.

2. Fruit Shake
Fruit shakes may sound synonymous with health food,
but they are not. Shakes contain too much added
sugar, high amount of carbohydrate, and are not
recommended especially to people with sugar
problems.
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:
Recommended substitute for a fruit shake is a fruit
smoothie. A serving of fruit smoothie (without whey
protein) provide 320 kcal, 78 g carbohydrate, and 58 g
of sugar and 7g of protein.

3. Double Cheese Chicken Burger
Chicken/vegetable burgers are flavorful, lip smacking
delicious burger that also contain lettuce, tomato, onion
topped with dressings like honey mustard, cheese or
mayonnaise.
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.
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 opt for a chicken/vegetable wrap. Chicken wrap
has 250 Kcal,8 g of fat and 670 mg of sodium.
While a vegetable wrap has approximately 210 Kcal, 7g
of fat.

4. Chicken Nuggets/Popcorn Chicken
Chicken nuggets and popcorn chicken are bite-sized
pieces of 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.