It is the food brand with perhaps the worst reputation when it comes to health credentials.
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it → come → credentials
McDonald's – which feeds around four million Britons every day – is thought by many to define the term junk food, with its menu of Big Mac burgers and deep-fried chicken.
But is its bad rap justified?
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As a health editor with more than a decade of experience writing about diet and nutrition, I will put my reputation on the line by stating the fast food giant isn't actually that bad for you.
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McDonald's has undergone a health kick over the past decade, reducing salt, sugar and fat from meals and as of April last year, 89 per cent of its core food and drinks menu in the UK is 500 calories or less.
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cent → undergo → UK
As for the infamous claims the meat patties are made from low-quality animal innards; the brand has confirmed that their tenders, patties and nuggets are made from chicken breast or forequarter and flank cuts of beef.
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tenders → make → beef
Despite this, sales have dipped, with profits last week reaching a four-year low – a trend that's been blamed on the increasingly health-conscious consumer.
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Now, with the help of Biomel gut health nutritionist Holly Caske, we reveal the meals that are no worse for you than an average chicken sandwich.
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A hamburger contains a surprisingly low 250 calories and only 3.5g of saturated fat
Hamburger (with optional small fries and milk)
Per burger: 255 calories, 3.5 grams saturated fat, 6.9g sugar, 13g protein, 2.1g fibre, 1.1g salt
Per small fries: 237 calories, 1.1g saturated fat, 0.4g sugar, 2.3g protein, 2.6g fibre, 0.44g salt
You might think burgers are high-fat foods – but not this one.
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In fact, you would find three times more saturated fat in an egg-mayonnaise sandwich.
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While the protein is low, and therefore its unlikely to keep you full for long, pairing the burger with a bottle of milk takes the total up to more than 20g – roughly the amount experts recommend you eat at every meal, while adding around 100 calories.
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The sugars come from the bun and ketchup, some of which occurs naturally in the tomatoes.
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Caske says: 'A plain hamburger is one of the more sensible options on the menu, and I was surprised by how modest the salt is – with small fries it comes to around 1.5g, a quarter of the daily maximum.
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'What's missing is fibre, which supports gut health and helps keep you fuller for longer.
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Adding a bag of carrot sticks or apple slices is an easy way to top it up.
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Chicken McNuggets® Happy Meal® with carrot sticks and milk
McDonald's Happy Meals now come alongside vegetables, fruit and milk, rather than fizzy pop
Per meal with four nuggets: 333 calories, 3.9g saturated fat, 18.2g sugar, 19.5g protein, 3.3g fibre, 0.74g salt
There's about as many calories here as you'll find in a trendy avocado on toast lunch, with roughly the same amount of saturated fat – the type that can damage arteries and raise heart attack risk.
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The sugar count seems high, but Caske says: 'Almost all of it is natural sugar in the milk and carrots.
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That isn't "free sugar" that we're advised to cut down on, which means sugar added to food and drink, or found in honey, syrups and fruit juice.
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The saturated fat limit varies for children, depending on age, but experts suggest five- to ten-year-olds have no more than roughly 19g daily.
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The difference in calories between a cheeseburger and a hamburger is just 50 - so choose what you prefer, experts suggest
Per burger: 303 calories, 5.8g saturated fat, 7.5g sugar, 16g protein, 2.1g fibre, 1.4g salt
Caske says: 'When you can, I'd choose the plain hamburger.
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The cheese slice only adds 48 calories but takes the saturated fat from 3.5g to 5.8.
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slice → add → 5.8
However, the cheeseburger is still no fattier than a bowl of pesto pasta or a curry made with coconut milk.
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Egg and cheese McMuffin®
The breakfast favourite is less fatty and sugary than a granola and yoghurt bowl
Per muffin: 296 calories, 5g saturated fat, 2.6g sugar, 15g protein, 1.8g fibre, 0.96g salt
There are fewer calories, less sugar and virtually the same saturated fat as you'll find in a 'healthy' breakfast of yoghurt, granola and fruit.
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While there's a little less protein than a typical yoghurt pot, there's about as much as a portion of bircher muesli – but without the additional sugar that comes from dried fruits and apple juice that's found in many breakfasts.
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The low fibre is unfortunate for a breakfast food, as this tends to be the meal that delivers the most.
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'At home, porridge or wholegrain cereal with fruit will give you more fibre, along with more vitamins and minerals,' Caske adds, describing the McMuffin as a 'reasonable' breakfast.
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Caske advises adding an apple bag for just less than 2g of extra fibre, which takes the total up to roughly the equivalent of a slice of wholemeal bread.
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Nutritionist Holly Caske says a grilled chicken wrap would be her top choice
Per wrap: 455 calories, 2g saturated fat, 4.2g sugar, 21g protein, 4.8g fibre, 1.8g salt
Caske says this wrap has more protein and more than twice the fibre of a hamburger, so it may keep you fuller.
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'It's a shame that McDonald's got rid of its grilled chicken option, as it's lower in calories,' she adds.
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This is a sensible choice that offers a sixth of your daily fibre needs – and even more if you add a bag of apples and carrots.
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Crispy chicken salad
McDonald's chicken salad is a better option than the Pret-a-Manger alternative, experts say
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Per salad: 355 calories, 3.5g saturated fat, 3.7g sugar, 21g protein, 3.5g fibre, 1.3g salt
As far as chicken salads go this one isn't bad at all.
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In fact, compared to Pret's chef's Italian chicken salad, it's far less calorific, fatty and sugary.
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You'll also get more fibre here, but less protein – although only slightly (25.3g in Pret's salad).
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The amount of saturated fat here – from the dressing – is only around a tenth of a man's recommended daily limit and a sixth of a woman's.
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'The fibre is a little low, so I'd recommend adding a carrot or apple bag, or both, to top it up,' says Caske.
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McCrispy
The calorie content in the McCrispy is at the lower end of the 400-600 that nutritionist Holly Caske recommends for lunch
Per burger: 484 calories, 2g saturated fat, 6.9g sugar, 26g protein, 3.7g fibre, 1.9g salt
Sometimes, a larger burger is a better choice than a small, low-calorie option, says Caske.
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'If you're having McDonald's, a meal that fills you up may be a better choice than the lowest-calorie item, which can leave you hungry and snacking later.
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'The McCrispy has 26g of protein and nearly 4g of fibre, which should be satisfying.
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However, she advises keeping salt low in the rest of the day's meals, as the burger is on the salty side.
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burger → advise → side
The sugar count is relatively high – all of which comes from the sweet sourdough bun and the chicken batter.
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…and 3 more, not listed.
The Aporia
