One should not use their calorie intake as a measure of a healthy diet. Photo / Thinkstock
One should not use their calorie intake as a measure of a healthy diet. Photo / Thinkstock
Health experts say quality and nutrition of daily diet is what really matters for those watching their intake
Waist-watchers who obsess over calorie counting may be surprised to learn that they can consume fast food for breakfast lunch and dinner and still only just surpass their daily recommended intake.
But health experts say it's an example of how a low-calorie diet isn't necessarily a healthy and balanced diet, and warn people to take other factors into account.
Adults should consume about 2,000 calories a day, depending on their age, sex, size and the amount they exercise.
But a Weekend Herald calculation showed that at McDonald's, a person could eat a Coffee Kick Frappe with a Bacon and Egg McMuffin for breakfast, a Big Mac with medium fries for lunch and a grilled chicken and honey soy McWrap with a medium coke (141cal) for dinner, and reach 2,383 calories.
At some fast food chains, certain burgers alone would see people reaching half their daily limit of calories like a double Jalapeno Burger from Carl's Jr at 940 calories and a Burger King Double Whopper with Cheese at 948 calories.
Eating cafe food saw about 2,000 calories reached by eating a bagel with cream cheese and salmon with a flat white for breakfast, a Tank smoothie and a Subway turkey and ham wrap with mayo and cheddar cheese for lunch, and eight pieces of chicken sushi, miso soup and a 355ml glass of beer for tea.
If using supermarket food at home, consumers could have Weetbix, half a banana, Vogel's original mixed grain toast with butter and Marmite, two cups of veggie and chicken stir fry with a cup of brown rice, an apple, a small handful of almonds, boiled kumara and broccoli, 150g lean beef rump steak, a glass of red wine and a bowl of hokey pokey icecream before they reached 2,000 calories.
AUT University professor of nutrition Elaine Rush said: "Focusing on just calories is not sensible.
"It is what we do eat, sensible, wholesome foods in combinations and what we do with that food that matters. And we are individuals - so one diet does not suit everyone."
Ms Rush said a balanced diet meant a combination of macronutrients protein, carbohydrates, fat and alcohol; plus vitamins and minerals.
She said people needed to eat whole foods rather than those with processed and refined ingredients.
Take snacks such as fruit to work to discourage yourself from going to a vending machine, says a nutritionist. Photo / Thinkstock
Over-consumption was a risk with bought foods that were high in calories, sugars, fats and refined carbohydrates, as they were often soft and fast to eat and did not take the body long to process, Professor Rush said.
"You tend to fill up on them before the signal gets to your brain that you've really had enough."
Professor Rush said the process of eating - including smelling, savouring and chewing food - was important as it sent these signals to the brain, so drinking high-calorie juices and eating soft fast foods on the go could contribute to over-consumption.
Endocrinologist and Founder of Fight the Obesity Epidemic Dr Robyn Toomath said the consequences of a poor diet were diseases like type 2 diabetes, as well as heart disease and some cancers.
"Fast food doesn't usually contain the leafy green vegetables, fruit and grains which we know are good for us, because foods which have a long shelf life and a high profit margin are those which are based on cheaper oils and sugars."
Dr Toomath said another problem with eating out was portion size.
Healthy Food Guide nutritionist Claire Turnbull said snacks like water, fruit, yoghurt and nuts should be taken to work to prevent people going to the vending machine for a quick fix.
"Two thousand calories could look incredibly different and it comes down to the quality and the nutrition of the food that you're eating."
A spokesman for McDonald's said the company offered "a wide range of food and drinks, ranging from occasional treats through to healthier options" and on average "New Zealanders visit McDonald's once or twice a month".
