Fast food is convenient, cheap, filling and to many people, it just tastes good. Unfortunately, eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more. Eating fast food on a regular basis can lead to a host of different health problems. Still, the quick-and-cheap temptation can be hard to resist. As an informed consumer, you can make healthier choices and still enjoy the price and convenience of fast food restaurants.
Eating fast food is rarely healthy. Typically, fast food is low in nutrition and high in trans fat, saturated fat, sodium and calories. One super-sized order of fries could contain as much as 10 grams of unhealthy trans fat. The American Heart Association recommends we consume less than 2 grams of trans fat per day. So, in this one side order, you’ve eaten more than five days’ worth of unhealthy trans fat.
Moderation becomes the key. It’s OK to indulge in a craving of french fries every now and then, but to stay healthy you can’t make it a regular habit. Finding a healthy, well-balance meal in most fast food restaurants can be a challenge, but there are always choices you can make that are healthier than others.
Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options by visiting the restaurants’ websites for nutritional information on menu options.
If you don’t have time to research the restaurant ahead of time, use common sense guidelines to help make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.
Follow these tips for making healthy choices at fast food restaurants:
• Make careful menu selections: Pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
• Drink water with your meal: Soft drinks are a huge source of hidden calories. One 32-ounce serving of regular cola packs about 425 calories, which can quickly add many empty calories to your daily intake. One drink this size could have 29 teaspoons of sugar in it. You can add flavor to your water by adding a little lemon.
• “Undress” your food: When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, butter spreads, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
• Special order: Many menu items would be healthy if it weren’t for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing “on the side” and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
• Eat mindfully: Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes about 20 minutes for your body to register that you have eaten. Mindful eating relaxes you and makes you feel more satisfied.
Tips for what to avoid at fast food restaurants:
• Supersized portions: An average fast food meal can be 1,000 calories or more, so choose a smaller portion size, order a side salad instead of fries and don’t supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with your dining partner.
• Salt: Fast food tends to be very high in sodium, a major contributor to high blood pressure.
• Bacon: It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes or mustard to add flavor without the fat.
• Buffets -- even seemingly healthy ones like salad bars: You’ll likely overeat to get your money’s worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil and vinegar or low fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you’re really still hungry before going back for more.
Selecting healthier options at your favorite fast food burger chain can be tricky. A typical meal of a sandwich, some fries and a drink could quickly add up to 1,700 calories. Healthier choices include:
• Regular, single-patty hamburger without mayo or cheese
• Grilled chicken sandwich
• Garden salad with grilled chicken and low-fat dressing
• Egg on a muffin
• Baked potato or a side salad
• Grilled chicken strips
Jan Baggarly is Bibb County extension coordinator with the University of Georgia Cooperative Extension working in the field of family and consumer sciences. Contact her at 751-6338.
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