When it comes to what we put into our bodies, I’ve put together a list of changes that YOU can make and what those changes mean for you in the long run. WARNING, some of the numbers in the following list are shocking and may not be suitable for children…

French fries                       

4 oz (typical medium French fry for fast food) = 356 calories/18 g fat

When eaten 1x per week = 5.3 lb weight gain in a year

Doughnut                           

3 ¼ in diameter glazed doughnut = 240 calories/14 g fat/10 g sugar

When eaten 2x per week = 7 lb weight gain in a year

Pizza                     

2 slices stuffed crust pepperoni = 760 calories/34 g fat/2100 mg Na

When eaten 1x per week = 11.3 lb weight gain in a year

Soda                     

20 oz = 240 calories/65 g sugar

When consumed 1x per day = 25 lb weight gain in a year

Value meal

Quarter Pounder with cheese, Large fry, Large coke = 1320 calories/51 g fat/15 g sat/1540 mg Na/~ 90 g sugar

When eaten 1x per week = 19.6 lb weight gain in a year

Latte

16 oz White Chocolate Mocha Latte = 400 calories/11 g fat/61 g sugar

When consumed 2x per week = 12 lb weight gain in a year…. 5x/week = 29.7 lb weight gain in a year

Salad

Oriental Grilled Chicken Salad (Applebee’s) = 1290 calories/79 g fat/12 g sat/2,290 mg Na

When eaten 1x per week = 19 lb weight gain in a year

Alcohol

12 oz (typical bar size) margarita = 810 calories/47 g sugar/1440 mg Na/

When consumed 2x per month = 6 lb weight gain in a year

Chicken wings

6 wings with 2 T bleu cheese dressing = 540 calories/43 g fat/10 sat/1520 mg Na

When eaten 1x per week = 8 lb weight gain in a year

Spinach artichoke dip   

1500 calories/over 100 g fat/25 g sat/2500 mg Na

½ order eaten 1x per week = 11 lb weight gain in a year

Appetizer sampler         

2,430 calories/166 g fat/48 g sat/6000 mg Na

¼ order eaten 1x per week = 9 lb weight gain in a year

So remember, pay attention to the Little things!