For many people eating out is a way of life. That’s because most people these days hardly have time to prepare nutritional meals with appropriate calories, what with juggling work, keeping up with family and friends, and of course the home. For many people the windows of fast food restaurants have become the kitchen, where all they need is to order something from the menu, which is served in a jiff – hence the name “fast food.” It’s convenient, it’s effortless, it’s cheap, and yes, it’s fast.
However, according to many nutritionists, fast food is the main cause for the obesity epidemic in America, which is spreading like an obese girth all over the globe – wherever a fast food restaurant opens a new outlet. People all over the world, fed on a diet of burgers and coke, are battling with obesity, and it’s apparent that they are losing the fight. Hence, the terms “nutrition” and “fast food” are usually never used together. The absence of information about fast food nutrition facts in the past was what prevented people from knowing just how much fat and how many calories they were consuming with each bite they took of a burger and each mouthful of coke. However, the FDA has recently made it mandatory for fast food restaurants to provide information about the foods they serve, both in their outlets as well as their websites.
So, why are fast foods considered to be so bad? It is widely known that most fast foods are full of harmful carbohydrates, fat, and calories. With the spread of awareness about how certain foods can cause obesity and other ill effects, people want to know how much saturated fat, cholesterol, carbohydrate, sugar, and sodium they are consuming in the fast foods they eat. Hence, information about fast food nutrition facts has become as important as the nutritional information provided on food products purchased in grocery stores. With the fast food information now available, people are beginning to understand why these foods cause weight problems, diabetes, and high cholesterol. When you look at the fast food nutritional facts, you will be staggered by the amount of calories alone these foods contain. The saturated fats in fast foods are directly linked to heart problems, the high sodium content causes high blood pressure, and the high amounts of refined carbohydrate and sugar leads to diabetes. Therefore, a regular diet of these harmful ingredients has the potential of leading to many health problems.
Since the FDA issued the order to fast food restaurants to provide all the fast food nutrition facts, fast food carry out eateries and dine-ins are making an effort to alter their menu by providing healthier choices now, and are also making available all the nutrition facts. This is enabling people make healthier choices in the foods they order.Hence, now you no longer need to sacrifice nutrition if you have to rely on fast food for a convenient and quick meal. Now, you can make informed and wise choices by checking out the fast food nutrition facts provided in the menus of many restaurants. Pay attention to which lunchmeats and sandwiches from the fast food restaurants that you frequent have the most calories and fat, and which the least. It can be an interesting learning experience to find out the difference in the amounts of fat and calories between some of your favorite foods, and you could be surprised by many of the fast food nutrition facts.
There is an advertising war that has erupted amongst fast food restaurants these days, each vying with the other to offer healthier choices to consumers, listing their nutrition facts to prove how good their food is for you. Many restaurants, for instance, are now advertising that their food contains more protein and less fat. One restaurant touts their healthier charbroiled burgers over another’s grilled hamburgers. Low fat menu choices are being offered temptingly in many restaurants. Apart from calories, all other nutrition facts should also be considered, such as the amount of sodium, when you eat out.
Since there has been an increase in awareness, and consumers have been expressing their concern about the nutritional value of the foods they buy from fast food outlets, these restaurants are now under a lot of pressure and scrutiny, forcing them to comply with the expectations of consumers. For example, these days salad bar restaurants are springing up, offering a healthier alternative. This is forcing other regular fast food restaurants to have healthy salads as a choice in their menus. However, you need to beware of the dressings, pasta salads, and the desserts that are on offer. The key to eating healthy is to use moderation and avoid foods high in saturated fats, refined carbs, cholesterol, too much salt, and sugar. A number of fast food restaurants are now proclaiming that they are making a switch from saturated fats to un-saturated fats, and are eliminating transfats from their foods.
You could also check out Asian restaurants. They offer nutritionally rich, low fat meals that are high in protein and fiber. The only aspect that you need to pay attention to is the high amounts of salt in the condiments and dressings. There are also many healthy lifestyle restaurants that are coming up these days which offer foods low in carbohydrates and unhealthy fats. You will get foods that are not prepared the usual way, with cheesy or creamy dressings. The focus in these restaurants is trying to keep the foods as close to their natural state, instead of the usual processed preparation.
If eating out frequently at fast food restaurants is a part of your life, make the right choices in the foods you eat by referring to the fast food nutrition facts that are now available. After all, it is your health that is at stake.
Food, clothing and shelter form the basic needs of man. The nutritional elements of food, which are essential for all the life processes, make food one of our basic needs. This is why ‘food’ comes first in the basic necessities of man! When we talk of food basics, we intend to express the body’s requirement of food. Let us look at the nutritional elements of food and the roles they play in maintaining the metabolism!
Carbohydrates, fats, vitamins, minerals, proteins, fiber and water constitute the basic nutritional elements of food. They are categorized based on the amounts in which the body requires them. The nutrients required in relatively larger amounts by the body are classified as macronutrients. Carbohydrates, fats, proteins, water and fiber belong to this class of nutrients. Vitamins and minerals are required in comparatively smaller amounts and hence called micronutrients.
Nutritional Elements of Food
Carbohydrates, fats and proteins are the sources of energy. Carbohydrates give four Calories of energy per gram while one gram of fat gives nine Calories of energy. Molecules of carbohydrates and fats are composed of carbon, hydrogen and oxygen atoms. Proteins additionally contain nitrogen atoms. Foods contain some or all of the nutrients in certain proportions. It is these nutritional elements of food that help maintain metabolism of the body and keep us healthy. Let us look at each of them in detail.
Carbohydrates: Based on the number of sugar units they contain, carbohydrates are classified as monosaccharides, disaccharides, or polysaccharides. They contain 1, 2 and 3 or more sugar units respectively. Carbohydrates require less water to digest and make up the most common source of energy. As the body can obtain energy from proteins and fats, they are not the essential nutrients. Carbohydrate-rich foodstuffs include bread, pastas, rice and beans.
Fats: They contain fatty acids and glycerol. If a molecule of fat has all its carbon atoms bonded to hydrogen atoms, it is known as a saturated fat. In case, some of its carbon atoms are doubly bonded to each other, it is an unsaturated fat. Saturated fats are solids while unsaturated fats are liquids. Fats disintegrate forming fatty acids and glycerol. Fatty acids are an essential dietary need while glycerol is used to produce glucose. This makes fats the energy stores of our body. Apart from this, they act as a buffer for diseases, they maintain body temperature and assist the functioning of cells. Fats act as solvents for vitamins A, D, E and K. Body can absorb these vitamins only with the help of fats. Nuts, oil and butter contain fats. Fats are also responsible for healthy skin and hair.
Vitamins: Vitamins work like hormones. They regulate cell and tissue growth. They are vital nutrients. Each of the vitamins if consumed in amounts less than those required by the body, leads to a deficiency disease. This makes evident their importance to the body.
- Vitamin A, known as retinal, plays a major role in eyesight. Its deficiency leads to night-blindness. Sources of this vitamin include carrots and cod liver oil.
- Vitamin B comes in different forms such as B1, B2, B3, B5, B6, B7, B9 and B12. Rice bran is a major source of vitamin B1 while B2 is found in eggs. Liver provides other forms of this vitamin. B6 plays a role in protein metabolism and formation. It is necessary for the development of a healthy immune system. It plays a crucial role in fertility. Vitamin B12 is important for proper functioning of the nervous tissue. B1 with the chemical name thiamine is responsible for neural function and carbohydrate metabolism. It is necessary for healthy mucus membranes. B2 is instrumental in the maintenance of normal vision and healthy skin. It is a coenzyme used in metabolism of energy. Deficiencies of vitamins B6 and B12 may lead to Anemia. Deficiency of B9 in pregnant women leads to birth defects in children.
- Vitamin C is an antioxidant. It helps maintain healthy gums and teeth. It increases absorption of iron by the body and helps fight infections. Citrus fruits, cabbage, pineapples and broccoli are rich sources of vitamin C.
- Sunlight is the richest source of vitamin D. Cheese, liver and salmon are others. This vitamin helps in the absorption of calcium and phosphate and plays a vital role in the health of bones and teeth.
- Functions of vitamins are so much inter-related. Vitamin E helps prevent destruction of vitamins A and C. Wheat germ and green leafy vegetables are rich in vitamin E.
- The synthesis of proteins in plasma, bones and kidneys is brought about by vitamin K. It is also necessary for normal clotting of blood. Spinach, lettuce, cabbage and cauliflower are sources of vitamin K.
Minerals: Oyster shell is a natural source of minerals. Iodized salt is an example of a mineral added as a supplement. Calcium, magnesium and phosphorous, helpful in the growth and health of bones are a few of the essential minerals. Sodium, potassium, iodine as also iron and zinc are other useful dietary minerals.
Proteins: Proteins are often known as the building blocks of the body. The amino acids that they contain form the structural elements of the body. Proteins are particularly needed during the growth period of any animal. Meat, grains, eggs and milk are rich in protein.
Fiber: The indigestible portion of plant food constitutes dietary fibers. They ease the defecation process. They provide the body with the very necessary roughage, which plays a major role in the process of digestion. Whole grain food, bran and celery are fiber-rich.
Water: We all know that 70% of the human body is water. This fact is sufficient to illustrate the importance of water as a basic nutrient. Human body needs around 1-7 liters of water everyday. Need of water depends on the physical activity of every individual. Water prevents the dehydration of the body.
Nutrition is a science. It is a key to maintain an optimal state of health. We don’t ‘live to eat’ but we definitely ‘eat to live’. Right food consumed in right quantities helps us lead a healthy and a happy life.
Mexican food is a very popular cuisine that has gained an international acclaim due to its very varied and pleasing flavors, unique cooking style, and a soul pleasing aroma. Many fusion cuisines and variations of Mexican foods have emerged in the recent past. However, the basic method of cooking, ingredients, and basic recipes have remained the same. Mexican food has become so popular that many fast food chains have started serving it. In fact, many fast food chains serving only Mexican food have also emerged. Before we try to understand and calculate the amount of calories in Mexican food, let us have a look at the ingredients of Mexican food.
Mexican Food Ingredients
Mexican food that we eat today is actually a fusion of Spanish and South American foods. In the times of the Spanish invasion in America, the Mexicans and South Americans principally relied on a diet of corn, vegetables, herbs and chilies. Even today, the basic ingredients of Mexican food are made from corn, beans, and a variety of herbs. The herbs that are used to give Mexican food a particular conditioning, do not account for the majority of calories. The major chunk of calories come from beans, corns and meat. Most of the Mexican foods are prepared from Masa, a dough made from cornmeal, which has a high calorie content. In some cases, Masa also refers to maize dough or wheat flour dough.
The Spanish invaders in the 15th century introduced a whole new variety of food products such as rice, meat, cattle and heavy cheese to the people of South America, thus establishing a distinct influence over South American andMexican food culture. In short, the Mexican food calories are concentrated in the base ingredients, i.e. grains, beans, and meat fillings of the food products. Mexican food calories at large can be rated as medium in quantity of calories, and high in nutrients such as proteins, vitamins and carbohydrates.
Mexican Food Calories
The following table is a calorie chart, giving information all about Mexican food calories.
| Mexican Food Item | Calories in Mexican Food |
| Quesadilla | 650 |
| Tortilla chips and guacamole | 590 |
| Nachos | 1,000 |
| Tortilla chips and salsa | 515 |
| Barbecue ribs | 360 |
| Potato skins with sour cream | 565 |
| Chicken wings with barbecue dip | 520 |
| Vegetable fajitas | 810 |
| Beef fajitas | 1,300 |
| Caesar salad | 535 |
| Chicken burrito | 600 |
| Chicken enchilada | 700 |
| Chicken chimichanga | 675 |
On an average, there are about 1200 calories in Mexican food which is meant for one person. In order to minimize the calories, dietitians often recommend many alternative cooking methods.