Describe The Healthy Meal You Created From The Fast

Describe The Healthy Meal That You Have Created From The Fast Food Res

Describe the healthy meal that you have created from the fast food restaurant using the nutritional value of menu items. Name the restaurant and then write a nutritional analysis of the meal you have created. (Explain all of the nutrients found in the meal, like carbs, protein, fat, and some essential vitamins and minerals.) Discuss your reaction to the analysis. Make sure to explain why you feel the way you do about this meal. For example, if your meal is composed primarily of fat, discuss that point; if your meal supplies a lot of sugar per serving, discuss that as well. Please also remember to link excess or limited amounts of nutrients with diseases or the potential for disease. (Too much fat may put you at risk for heart disease, not enough calcium may not support bone health, etc.) Please make sure this section is as detailed as possible. How will this information affect your future food choices? Make sure to explain why you will or will not eat this meal again, and support your answer with the information found in the above sections.

Paper For Above instruction

Creating a healthy meal from fast food menu items involves carefully selecting nutrient-dense options that balance macronutrients and essential vitamins and minerals. For this analysis, I chose a well-known fast-food restaurant, Subway, known for offering healthier alternatives such as lean proteins, vegetables, and whole-grain breads. The meal I assembled includes a 6-inch Turkey Breast sandwich on whole wheat bread, paired with a side of fresh vegetable salad and a bottled water. This combination aims to maximize nutritional value while limiting saturated fats, refined sugars, and excess sodium.

The nutritional analysis of this meal reveals a balanced profile. The Turkey Breast sandwich provides approximately 280 calories, with 6 grams of fat, 40 grams of carbs, and 20 grams of protein. The lean turkey serves as an excellent source of high-quality protein, essential for muscle maintenance and immune function. The whole wheat bread offers complex carbohydrates and dietary fiber, which promote digestive health and sustained energy release. The vegetable salad adds further dietary fiber, vitamins, and minerals such as vitamin C, potassium, and folate. The bottled water contains no calories, fat, or sugar, making it an ideal hydration choice.

Examining the macro and micronutrients, the meal has a moderate amount of carbs, mainly from whole grains and vegetables, providing energy without excessive blood sugar spikes. The protein content from turkey supports muscle repair and growth, while the low-fat content reduces the risk of cardiovascular diseases associated with saturated and trans fats. The inclusion of vegetables supplies vital vitamins like vitamin C and folate, as well as minerals such as potassium, which help regulate blood pressure and support metabolic functions.

However, while the meal is generally nutritionally balanced, it contains a modest amount of sodium—approximately 700 mg—which is typical for fast food but still warrants attention. Excess dietary sodium is linked to hypertension and increased risk of cardiovascular diseases (He & MacGregor, 2019). Furthermore, although the meal is low in saturated fats, consuming processed meats or bread with added preservatives could introduce unhealthy additives over time. It highlights the importance of moderation and choosing options that prioritize fresh vegetables and whole grains.

My reaction to this nutritional analysis is positive. I feel reassured that choosing a balanced meal like this can contribute to meeting daily nutritional needs without excessive intake of harmful nutrients. It emphasizes the importance of selecting whole, minimally processed foods even within fast-food settings. I am also aware that while this meal is healthier than many fast-food options, it should still be consumed in moderation, particularly considering sodium levels and potential preservatives.

Linking excess or limited nutrients to diseases underscores the importance of mindful eating habits. High saturated fat and trans fat consumption elevate the risk of heart disease by promoting atherosclerosis (Mozaffarian et al., 2015). Excess sugar intake can lead to insulin resistance and type 2 diabetes, while inadequate calcium and vitamin D can impair bone health, increasing susceptibility to osteoporosis (Holick, 2007). By choosing balanced meals like this, individuals can reduce the risk of chronic conditions and maintain overall health.

In terms of future food choices, this analysis reinforces my decision to prioritize healthier options at fast-food restaurants. I will aim to incorporate more vegetables, whole grains, and lean proteins into my meals, while limiting high-sodium and processed foods. Knowing the specific nutrient contributions helps me make informed choices that support my long-term health goals, such as cardiovascular wellness and maintaining a healthy weight. Although fast food can be convenient, this exercise illustrates the importance of selecting nutrient-rich options over calorie-dense, less nutritious ones.

References

• He, J., & MacGregor, G. A. (2019). Sodium, blood pressure, and cardiovascular disease. The New England Journal of Medicine, 381(22), 2042-2050.
• Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266-281.
• Mozaffarian, D., Rosenberg, L., & Uauy, R. (2015). History of modern nutrition science—implications for current research, dietary guidelines, and food policy. BMJ, 351, h4962.
• USDA FoodData Central. (2022). Nutritional profile of Subway Turkey Breast Sandwich. Retrieved from https://fdc.nal.usda.gov/
• World Health Organization. (2015). Cardiovascular diseases (CVDs). Fact sheet. WHO.
• Harvard T.H. Chan School of Public Health. (2018). The Nutrition Source: Dietary fats and health. Harvard University.
• Fung, T. T., et al. (2017). Association Between Dietary Patterns and Risk of Cardiovascular Disease. JAMA Internal Medicine, 177(11), 1633-1639.
• Willett, W. C. (2013). Nutritional Epidemiology. Oxford University Press.
• Centers for Disease Control and Prevention (CDC). (2020). Sodium and your health. CDC.gov.
• Holick, M. F. (2011). Vitamin D: Evolutionary, physiological, signaling, and administrative aspects. Food and Chemical Toxicology, 49(1), 44-73.