We all need a McDonald’s fix once in a while, so for myself and my family, I wanted to see what I could find out about eating at McDonald’s. And what it meant to our health.
Also, I feel that if you are going to be eating in fast food restaurants, you had better be supplementing your diet with proper nutrition. If you are going to eat poorly, you need to compensate with supplements. And here is one supplement I believe everyone should be taking daily. You will not only feel better, but you will be giving your body a fighting chance against the processed foods and nutrition devoid food choices you are making.
“Good food and fun knows no boundaries. Hence, McDonald’s has over 32,000 locations in more than 100 countries around the globe.”
“We serve more than 60 million people around the world every day. Learn more about our company, our environmental policies and social responsibility efforts, and our history”
McDONALD’S ALL FAMOUS HAPPY MEAL
Above is the favorite of kids everywhere BUT what exactly are we feeding our cherished children? The basic meal is a choice between a hamburger (440 calories) and either 4 (370 calories) or 6 (440 calories) of chicken nuggets. And how do these calories compare to our children’s daily needs?
The chart below comes from https://www.healthychildren.org and will give you some guidance in making choices for your children. This is a KID’S DAILY calorie guidance chart – not just for the one McDonald meal.
| Age | Female | Male |
| 2-3 | 1,000 | 1,000 |
| 4-8 | 1200-1400 | 1200-1400 |
| 9-13 | 1400-1600 | 1600-2000 |
| 14-18 | 1800 | 2000-24000 |
The add-on of a carbonated beverage (Coke – Extra Small – 110 calories, Small – 150 calories, Medium – 220 calories and Large – 290 calories) or milk shakes can really bump up the calories.
BUT the worst is the French Fries which add 110 (kids) 230 (small) 340 (medium) 510 (large) to the heavy calorie count. These calories do not include the catsup or other condiment you might add to them,
McDonald’s History
| I quote below from their website where they tell of how they have improved their menu over the year. I guess, we have to give them some credit for making adjustments and for giving us more options since their start. “Since 1955, we’ve been proud to serve the world some of its favorite food. And along the way, we’ve managed not just to live history, but create it: from drive-thru restaurants to Chicken McNuggets to |
THE QUESTIONS I WAS ASKING
Is this really a good food and lifestyle decision for us and our family? Is this something we really should be doing???
We all may ask: “Is it a good idea to let my children eat at McDonald’s?”
So when searching on the topic, I came across the following – and it is pretty alarming. No… we probably shouldn’t let them eat McDonald’s. Not if you love them. But, if we give in once in a while and make other adjustments in their daily intake, maybe once in a while won’t kill them, BUT be mindful of the following:
See Ref 1 Below:
5 Reasons to Never Let Your Kids Eat McDonald’s
1. It‘s a lie.
Because, McDonald’s, and really all fast-food in general, isn’t real food.! The “nugget” isn’t a part of the chicken’s anatomy. And real ribs have bones (I’m looking at you McRib). And, most importantly, real food rots. Yes, I did say “rots”. Check out this McDonald’s hamburger from 1999. Yes, it’s been sitting on a shelf for 14 years. There’s not a spot of mold or a single maggot. So, if nature’s natural composters don’t recognize it as food, neither should you. Furthermore, if you feed your kids McDonald’s, you may forever alter their concept of what real food looks, feels and tastes like.
2. It‘s heinously unhealthy.
There are few things that derail your health like fast food. The average McDonald’s meal contains so much sodium, unhealthy fat, sugar and empty carbs, that it is staggering. It is the exact opposite of what any doctor or nutritionist (even the good ol’ USDA MyPlate) would consider a
3. The company refuses to acknowledge what its food does to kids.
Yes, sure, every day we hear that McDonald’s offers a plethora of healthy choices, blah, blah, blah. It doesn’t matter. Offer as many weird, wilted salads as you want, but almost no one buys them, and certainly not kids. Yes they have made adjustment to the menu and added some alternatives but it still is not a healthy choice. Instead, McDonald’s has catered to the public demand for the same options that made McDonald’s famous in the first place. As a conscious business decision, do you not want to offer what the consumer is looking for? Is it not up to the consumer, to us, to make those healthy choices.
4. It hurts families.
Are you looking forward to the holidays? Planning family meals and special Christmas morning surprises? You’re lucky. For the millions of parents who have no other option but to take jobs in the fast-food industry (because, you know, if they go on public assistance while looking for better work, they’re called mooches), these luxuries don’t exist. In recent years, McDonald’s has urged its franchises to stay open on Christmas day. To add insult to injury, workers at company-owned restaurants didn’t receive overtime for working the holiday last year. This is on top of the frighteningly low pay, zero benefits, and general exploitation.
5. Because your kids are their future.
We haven’t even begun to discuss the impact that McDonald’s and other fast-food chains have on the environment. And on agriculture (i.e. factory farming). If those issues matter to you, the last thing you should do is introduce your kids to this food.
It’s no secret that one of the oldest items on the McDonald’s menu is the Happy Meal. A kid-sized sack of fake food accompanied by a plastic, Made in China, toy. McDonald’s has and always will target children with its advertising. Why? Because kids, especially crying, screaming ones like in the NYC custody story, are very persuasive. Those commercials and toys are meant to get kids eating McDonald’s early, so that they’ll be customers for life. (Did we mention fast food has been proven to be intentionally addictive?)
Once hooked, McDonald’s knows your kids will be returning as adults, allowing them to continue their gross, destructive, exploitative practices in perpetuity.
More Questions About McDonald’s
So then comes the question… if you are eating at McDonald’s, “How to eat healthy at McDonald’s?” – Or is it just best to stay clear and stay away?
It has been stated by Doctors in several Health Training Events that I attended throughout the 90’s, that McDonald’s (in particular) and several other Fast Food Chains, utilized engineered foods to make us eat more and more. Thereby, to literally cause us to gain cravings for their Food. All processed, and all created to make us bigger consumers (and bigger has several meanings). In the money we spent and the size of our waists. And the great get – five for five dollar – deals? Really? Like anyone needs five more pounds. And it’s so much cheaper than buying two… so why not buy and eat five. And it goes on and on like that. Making it affordable – but at a health cost that by far could cost you so much more…
Some Experts Thoughts
One source that I did find that gives us some choices. Eat This Not That (See Ref 2) below and hear what some experts have to say. And believe it or not, sometimes even diet experts eat at the Golden Arches.
What do Ronald McDonald and dietitians have in common? They’re “lovin’ it”—the Golden Arches menu that is. Before you call our bluff, hear us out: Not only is this true, we’ve got proof—in the form of eight diet experts’ go-to picks.
Bear in mind that most of our experts said that dining at the fast-food joint was only a “sometimes” occurrence. But either way, their RD-sanctioned picks are sure to come in handy next time you can’t kick a fast food craving or find yourself with nowhere else to eat. Although they don’t exactly qualify as the best weight loss foods in the world, you have our word that none of the meals below will drown your hard-earned results in a pile of fry grease. And for the best top swaps at MickeyDs, be sure to buy our new Eat This, Not That! 2015 book!
IF YOU’RE LOOKING FOR A PROTEIN-PACKED BREAKFAST
HERE is what one “expert” has to say: “Not only do I eat guilt-free at McDonald’s, I think they get a bad rap all too often. When I’m flying in the morning, I typically get an Egg McMuffin and a coffee. The sandwich only has 300 calories and it offers 17 grams of satiety-providing protein. Instead of the egg white version, I stick with the whole egg sandwich because the yolk contains carotenoids, essential fatty acids, vitamins and minerals.” – Christine M. Palumbo, MBA, RDN, FAND, a Chicago area registered dietitian and nutrition communications consultant
Like what you hear? We checked in with a crack team of diet pros to get you even more delicious advice. So, read on here to get healthy and happy advise from Top Diet Experts’ #1 Weight Loss Tips.
IF YOU’RE LOOKING FOR A BEEF-BASED LUNCH
What another expert says. “Every so often when I have a long drive and can’t pack food or snacks, McDonald’s is where I go. l order a kid’s meal comprised of a hamburger, small order of fries, a bottle of water and a Cuties clementine. This meal has 390 calories and 13 grams of fat.” – Toby Amidor, MS, RD nutrition expert and author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day
This is worth repeating: You don’t need to strike burgers from your meal plan if you’re trying to slim down. To have the best of both worlds, indulge in The Best Burgers for Weight Loss. See Reference 2 at the bottom of this article.
IF YOU’RE LOOKING FOR A CHICKEN-BASED LUNCH
Another expert chimes in with : “I turn to the indulgent-sounding, but not overly heavy Premium Grilled Chicken Ranch BLT Sandwich. As long as you avoid the Crispy version–which adds an unnecessary 160 calories and 13 grams of fat–the super-low calorie count of the chicken breast lets you enjoy some splurge-worthy toppings like bacon.” –Dave Zinczenko, Creator of the Zero Belly Diet
And another says, “If I had to get a full meal from McDonald’s, I’d order a grilled chicken filet, sans [without] the bun and mayonnaise dressing. Removing the bun and dressing reduces the total fat by 7.5 grams and cuts about 450 mg of sodium. To help keep me full and add some vitamins to the meal, I’d also get a side salad and top it with a fresh mandarin orange.” – Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studios
There have been several references to mandarin oranges in some of the quotations in this article, but I did not find them on the menu shown online. The apple slices might be a good substitute,
IF YOU WANT TO STICK WITH A SALAD
“It’s no surprise that a Registered Dietitian Nutritionist might order a side salad with grilled chicken from McDonald’s, but the dish is a good source of protein and iron, which will help you feel fuller, longer. Topping the greens with Low-Fat Balsamic Vinaigrette or Family Recipe Italian Dressing makes for a delicious meal that comes in between 290 and 460 calories.” – Libby Mills, MS, RDN, LDN, Spokesperson for the Academy of Nutrition and Dietetics
“I’d skip the soft drinks (see the calorie counts above) and opt for Dasani water and then I’d have the Premium Southwest Salad with grilled—not crispy—chicken. I like that the beans and corn in the salad offer up some fiber. To lighten it up a bit, I’d have them hold the cheese and tortilla strips and use only half of the dressing. Then I might have a Vanilla Reduced Fat Kids cone, just enough to tame the craving for something sweet!” – Amy Shapiro MS, RD, CDN, founder of Real Nutrition NYC
“The Premium Bacon Ranch Salad with Grilled Chicken is a good source of fiber, which can boost satiety and aid digestion. Add a bit of vinaigrette dressing for some flavor and wash it down with some water.” – Lauren Minchen MPH, RDN, CDN, a Registered Dietitian and Nutritionist based in New York City
IF YOU’RE LOOKING FOR AN ENERGIZING SNACK
“If you feel that you’re low on energy and McDonald’s is your only bet, try getting the fruit and maple oatmeal—just skip the calorie-laden brown sugar, cream, raisins, and Craisins. This snack will most likely curb your appetite until your next meal because the carbohydrates will take longer to digest than your typical high sugar donut or pastry.” – Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studios
I did not find oatmeal on the menu shown online. It may be available in some locations.
IF YOU’RE LOOKING FOR A LIGHT DINNER
“If I’m in need of a quick light dinner, I might order a premium McWrap Southwest Grilled Chicken. After a quick dietitian’s makeover of removing the tortilla strips, cheese and ranch sauce, this wrap only contains 380 calories while serving up a whopping 27 grams of muscle-building protein and 4 grams of appetite-suppressing fiber. Finish it off with a side of apple slices to make for a well-balanced meal that will make you sing ‘I’m lovin’ it!’” – Lisa Moskovitz, R.D., founder of The NY Nutrition Group
Learning where you can grab low-cal, high-protein snacks on the run will make your weight loss journey even easier. And keep your waistline toned and tight—in record time—with these essential 10 Best Foods for Rapid Weight Loss. As a disclaimer here, I did not find some of these options available on the menu shown online. Maybe you just have to ask.
IF YOU’RE CRAVING SOMETHING SWEET
“The Fruit ‘n Yogurt Parfait has 150 calories and 4 grams of protein, making it a good snack.” – Gina Consalvo, MA, RD, LDN, Pennsylvania-based owner of Eat Well with Gina
IN CONCLUSION
It would seem, if you are going to be eating in fast food restaurants, you had better be supplementing your diet with proper nutrition. And, if you are going to eat poorly, you need to compensate with supplements. There are many choices available.
Here is just one that we believe offers what everyone should be taking daily. You will not only feel better, but you will be giving your body a fighting chance against the processed foods and nutrition devoid food choices you are making. And while we are making recommendations here you will find something for dealing with those extra pounds. While these products might not be recommended for very young children, I found a cute book that might help get your children to eat their veggies to offset the “bad” at McDonald’s.
REFERENCES
1: https://www.care2.com/causes/5-reasons-to-never-let-your-kids-eat-mcdonalds.html
2: https://www.eatthis.com/what-diet-experts-eat-mcdonalds
3: https://www.huffingtonpost.com/2015/03/19/healthy-mcdonalds-what-to-order_n_6886068.html
4: https://www.healthychildren.org (Children’s Nutritional Needs)
