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Fast food refers to food that can be prepared and served quickly. It can come
from many places: sit-down restaurants, counter service, take-out, drive-thru,
and delivery. Fast food is popular because the food is inexpensive, convenient,
and tastes good. However, fast food is often made with cheaper ingredients such
as high fat meat, refined grains, and added sugar and fats, instead of
nutritious ingredients such as lean proteins, whole grains, fresh fruits, and
vegetables. Fast food is also high in sodium (aka salt) which is used as a
preservative and makes food more flavorful and satisfying.


IS FAST FOOD BAD?

There is no such thing as a “bad” food, but there are some foods you should try
not to have on a regular basis. Because fast food is high in sodium, saturated
fat, trans fat, and cholesterol, it isn’t something you should eat often. Eating
too much over a long period of time can lead to issues such as high blood
pressure, heart disease, and unwanted weight gain. Since eating a lot of trans
fats can cause certain heart health problems, the FDA (Federal Food and Drug
Administration) has required that artificial trans fats from partially
hydrogenated oils be  removed from  foods sold at restaurants by 2020.

People also often drink soda when they eat fast food which adds “empty” calories
(calories that don’t make you feel full or provide any nutrients besides sugar)
to the meal. It’s helpful to remember that with fast food, moderation is
important.


IS SOME FAST FOOD HEALTHIER THAN OTHERS?

Many fast food chains have updated their menus to include healthier options. For
example, many have menu items that contain fruits and vegetables. Some menus
even have special items labeled as “light” or “less than 500 calories” to help
consumers easily identify lighter menu items. While lower calorie menu options
are not necessarily “healthier,” the calorie counts can be helpful to reference
when deciding between a few meal options. If you’re having fast food more than
once a week, try to choose from some of the healthier choices on the menu. You
can also often look at the nutrition facts on the restaurant’s website if you’re
curious.

Here are some tips:

Go light on the toppings: Added toppings usually means more sodium or unhealthy
fats.

To lighten up your meal without taking away flavor:

 * Don’t overdo the salad dressing. Choose oil-based dressings such as Italian
   or balsamic vinaigrette instead of creamy salad dressings such as blue cheese
   and ranch which are high in saturated fat. Ask for dressing on the side so
   you can control the amount that goes on.
 * Use (or ask for) mustard or ketchup instead of mayonnaise or “special sauce”.
 * When ordering pizza, add veggies instead of meat, and get thin crust instead
   of deep dish.
 * Top your sandwiches with veggies such as onions, lettuce, and tomatoes
   instead of bacon or extra cheese.
 * Don’t add more salt from the shaker to your meal. Salt is a major contributor
   to high blood pressure and heart disease and fast food tends to be loaded
   with it already.

Know how your food is made: The way a meal is made says a lot about how healthy
it will be.

In general, follow these rules:

 * Choose foods that are broiled, steamed, or grilled instead of fried. For
   example, pick a grilled chicken sandwich instead of fried chicken or chicken
   nuggets and choose steamed vegetables or fresh fruit instead of French fries.
 * Choose soups that are not cream based. For example, if the name of the soup
   includes the word cream or chowder, such as “Creamy Broccoli Cheese Soup”,
   choose something else such as a broth-based soup like minestrone or chicken
   noodle.
 * Dishes labeled deep-fried, pan-fried, basted, breaded, creamy, crispy,
   scalloped, alfredo, or in cream sauce are usually high in calories, unhealthy
   fats, and sodium.
 * When ordering a sub or sandwich, select lean meats such as turkey or grilled
   chicken instead of items such as burgers, steak, or cheese sandwiches. Ask if
   they have a whole wheat bread or wrap option.
 * Ask for sauces or dressings that come with meals to be served on the side and
   use just a small amount.

Practice Portion Control: Meal portions today at restaurants are almost twice
the size that they were 30 years ago. Because of that, we end up eating much
more food than we need.

Try to follow these tips:

 * Order smaller entree portions. For example, instead of a large sub sandwich,
   try a small sub sandwich with a side salad and low-fat dressing or piece of
   fruit.
 * If you’re getting a side such as french fries, order a small, or kid sized
   portion. Never super-size anything; these options pack in an even larger
   amount of calories, sodium, and fat.
 * Don’t fall for the deals. Many fast food restaurants advertise value deals
   for larger portions of food. These foods may come in what is called a “value
   box”, a combo pack, or just be a larger portion for a cheap price. If you
   want the deal, eat only half and save the rest for later, or split with a
   friend.
 * Remember, you can get too much of a good thing. Even if a fast food
   restaurant uses healthy ingredients, they still usually give you a lot more
   food than your body needs from one meal. Eating more than you r body needs of
   any kind of food can lead to weight gain. Watch your portions, even when you
   are eating healthier fast foods such as salads, sandwiches, and soup.
 * Pack up half of your meal in a to-go box to save for another meal since many
   meals served at restaurants are double or triple the recommended serving
   size. Setting it aside can keep you from picking at your meal when you are
   already full.

Make the Swap: Look for healthier side options for your meals.

 * Have a salad, steamed vegetables, fruit or soup instead of fries.
 * Choose water, low-fat milk, or diet sodas instead of regular sodas, fruit
   drinks, or milkshakes, which can be a huge source of calories and sugar.
 * Instead of a slice of pie or cookie for dessert try fruit and yogurt.

Pick This, Not That

Here are a few specific tips to make healthier choices when ordering fast food:

 * Hamburger restaurant: choose a grilled chicken sandwich (ask for no
   mayonnaise) with a side salad and lite dressing or apple slices.
 * Sub sandwich restaurant:choose a small (ie. six inch) whole wheat sub or pita
   with lean protein (grilled chicken, turkey), plenty of vegetables, and a lite
   or oil-based dressing or hummus.
 * Mexican restaurant:choose a burrito without rice (or a bowl with brown rice
   and no tortilla), with plenty of vegetables, and with lean protein (beans or
   chicken) or choose tacos with lean protein (fish, chicken, or beans) and
   plenty of vegetables. For a topping choose guacamole instead of sour cream..

Enjoy your meal: Sit down while you eat. Fast food is known as a meal on the go.
Many people eat in their cars or while doing another activity. If you are
distracted, you may not pay attention to how much food you are eating, and you
may eat much more than you need. Sit down at the restaurant you visit and pay
attention to your meal. If you can’t sit, eat just a little and save the rest
for later. That way you won’t be starving once you have the chance to sit and
finish your meal, and you’ll be less likely to overeat.


WHERE CAN I FIND NUTRITION FACTS ABOUT FAST FOOD?

The FDA (Federal Food and Drug Administration) has labeling requirements for all
fast food restaurants. Restaurants with twenty or more locations are required to
post the calorie content of foods on the menu. You can use these calorie amounts
as a guide to see how much you’re eating at a meal. Remember that just because
something might be lower in calories than another item, that doesn’t necessarily
mean that it is “healthier.” For example French fries might be lower in calories
than a grilled chicken sandwich, but you’d be better off picking the sandwich
because it is lower in fat and has more protein.

Most fast food and restaurant chains also offer nutrition information online.
Use a search engine to find the company’s web page. There is usually a link to
the nutrition section on the home page where you will find nutrition facts,
including fat, cholesterol, sodium, protein, calories, and more for each
product. Many of these menus are now interactive as well, so you can preview
your plate and modify it to be more nutritious. Take a look at this information
to help you make healthier choices when eating out.

If you don’t have time or access to a computer, many restaurants offer nutrition
pamphlets in the restaurant or have a way of pointing out healthier options on
their menus.

Remember to balance fast food with nutritious foods throughout the day and make
healthier choices whenever possible. There are many healthy food choices that
are easily available, tasty, and don’t cost very much that can be eaten on the
go. If you like fast food, try to limit it to once a week and choose healthy
options.

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Facebook
Twitter
email
Print

Fast food refers to food that can be prepared and served quickly. It can come
from many places: sit-down restaurants, counter service, take-out, drive-thru,
and delivery. Fast food is popular because the food is inexpensive, convenient,
and tastes good. However, fast food is often made with cheaper ingredients such
as high fat meat, refined grains, and added sugar and fats, instead of
nutritious ingredients such as lean proteins, whole grains, fresh fruits, and
vegetables. Fast food is also high in sodium (aka salt) which is used as a
preservative and makes food more flavorful and satisfying.


IS FAST FOOD BAD?

There is no such thing as a “bad” food, but there are some foods you should try
not to have on a regular basis. Because fast food is high in sodium, saturated
fat, trans fat, and cholesterol, it isn’t something you should eat often. Eating
too much over a long period of time can lead to issues such as high blood
pressure, heart disease, and unwanted weight gain. Since eating a lot of trans
fats can cause certain heart health problems, the FDA (Federal Food and Drug
Administration) has required that artificial trans fats from partially
hydrogenated oils be  removed from  foods sold at restaurants by 2020.

People also often drink soda when they eat fast food which adds “empty” calories
(calories that don’t make you feel full or provide any nutrients besides sugar)
to the meal. It’s helpful to remember that with fast food, moderation is
important.


IS SOME FAST FOOD HEALTHIER THAN OTHERS?

Many fast food chains have updated their menus to include healthier options. For
example, many have menu items that contain fruits and vegetables. Some menus
even have special items labeled as “light” or “less than 500 calories” to help
consumers easily identify lighter menu items. While lower calorie menu options
are not necessarily “healthier,” the calorie counts can be helpful to reference
when deciding between a few meal options. If you’re having fast food more than
once a week, try to choose from some of the healthier choices on the menu. You
can also often look at the nutrition facts on the restaurant’s website if you’re
curious.

Here are some tips:

Go light on the toppings: Added toppings usually means more sodium or unhealthy
fats.

To lighten up your meal without taking away flavor:

 * Don’t overdo the salad dressing. Choose oil-based dressings such as Italian
   or balsamic vinaigrette instead of creamy salad dressings such as blue cheese
   and ranch which are high in saturated fat. Ask for dressing on the side so
   you can control the amount that goes on.
 * Use (or ask for) mustard or ketchup instead of mayonnaise or “special sauce”.
 * When ordering pizza, add veggies instead of meat, and get thin crust instead
   of deep dish.
 * Top your sandwiches with veggies such as onions, lettuce, and tomatoes
   instead of bacon or extra cheese.
 * Don’t add more salt from the shaker to your meal. Salt is a major contributor
   to high blood pressure and heart disease and fast food tends to be loaded
   with it already.

Know how your food is made: The way a meal is made says a lot about how healthy
it will be.

In general, follow these rules:

 * Choose foods that are broiled, steamed, or grilled instead of fried. For
   example, pick a grilled chicken sandwich instead of fried chicken or chicken
   nuggets and choose steamed vegetables or fresh fruit instead of French fries.
 * Choose soups that are not cream based. For example, if the name of the soup
   includes the word cream or chowder, such as “Creamy Broccoli Cheese Soup”,
   choose something else such as a broth-based soup like minestrone or chicken
   noodle.
 * Dishes labeled deep-fried, pan-fried, basted, breaded, creamy, crispy,
   scalloped, alfredo, or in cream sauce are usually high in calories, unhealthy
   fats, and sodium.
 * When ordering a sub or sandwich, select lean meats such as turkey or grilled
   chicken instead of items such as burgers, steak, or cheese sandwiches. Ask if
   they have a whole wheat bread or wrap option.
 * Ask for sauces or dressings that come with meals to be served on the side and
   use just a small amount.

Practice Portion Control: Meal portions today at restaurants are almost twice
the size that they were 30 years ago. Because of that, we end up eating much
more food than we need.

Try to follow these tips:

 * Order smaller entree portions. For example, instead of a large sub sandwich,
   try a small sub sandwich with a side salad and low-fat dressing or piece of
   fruit.
 * If you’re getting a side such as french fries, order a small, or kid sized
   portion. Never super-size anything; these options pack in an even larger
   amount of calories, sodium, and fat.
 * Don’t fall for the deals. Many fast food restaurants advertise value deals
   for larger portions of food. These foods may come in what is called a “value
   box”, a combo pack, or just be a larger portion for a cheap price. If you
   want the deal, eat only half and save the rest for later, or split with a
   friend.
 * Remember, you can get too much of a good thing. Even if a fast food
   restaurant uses healthy ingredients, they still usually give you a lot more
   food than your body needs from one meal. Eating more than you r body needs of
   any kind of food can lead to weight gain. Watch your portions, even when you
   are eating healthier fast foods such as salads, sandwiches, and soup.
 * Pack up half of your meal in a to-go box to save for another meal since many
   meals served at restaurants are double or triple the recommended serving
   size. Setting it aside can keep you from picking at your meal when you are
   already full.

Make the Swap: Look for healthier side options for your meals.

 * Have a salad, steamed vegetables, fruit or soup instead of fries.
 * Choose water, low-fat milk, or diet sodas instead of regular sodas, fruit
   drinks, or milkshakes, which can be a huge source of calories and sugar.
 * Instead of a slice of pie or cookie for dessert try fruit and yogurt.

Pick This, Not That

Here are a few specific tips to make healthier choices when ordering fast food:

 * Hamburger restaurant: choose a grilled chicken sandwich (ask for no
   mayonnaise) with a side salad and lite dressing or apple slices.
 * Sub sandwich restaurant:choose a small (ie. six inch) whole wheat sub or pita
   with lean protein (grilled chicken, turkey), plenty of vegetables, and a lite
   or oil-based dressing or hummus.
 * Mexican restaurant:choose a burrito without rice (or a bowl with brown rice
   and no tortilla), with plenty of vegetables, and with lean protein (beans or
   chicken) or choose tacos with lean protein (fish, chicken, or beans) and
   plenty of vegetables. For a topping choose guacamole instead of sour cream..

Enjoy your meal: Sit down while you eat. Fast food is known as a meal on the go.
Many people eat in their cars or while doing another activity. If you are
distracted, you may not pay attention to how much food you are eating, and you
may eat much more than you need. Sit down at the restaurant you visit and pay
attention to your meal. If you can’t sit, eat just a little and save the rest
for later. That way you won’t be starving once you have the chance to sit and
finish your meal, and you’ll be less likely to overeat.


WHERE CAN I FIND NUTRITION FACTS ABOUT FAST FOOD?

The FDA (Federal Food and Drug Administration) has labeling requirements for all
fast food restaurants. Restaurants with twenty or more locations are required to
post the calorie content of foods on the menu. You can use these calorie amounts
as a guide to see how much you’re eating at a meal. Remember that just because
something might be lower in calories than another item, that doesn’t necessarily
mean that it is “healthier.” For example French fries might be lower in calories
than a grilled chicken sandwich, but you’d be better off picking the sandwich
because it is lower in fat and has more protein.

Most fast food and restaurant chains also offer nutrition information online.
Use a search engine to find the company’s web page. There is usually a link to
the nutrition section on the home page where you will find nutrition facts,
including fat, cholesterol, sodium, protein, calories, and more for each
product. Many of these menus are now interactive as well, so you can preview
your plate and modify it to be more nutritious. Take a look at this information
to help you make healthier choices when eating out.

If you don’t have time or access to a computer, many restaurants offer nutrition
pamphlets in the restaurant or have a way of pointing out healthier options on
their menus.

Remember to balance fast food with nutritious foods throughout the day and make
healthier choices whenever possible. There are many healthy food choices that
are easily available, tasty, and don’t cost very much that can be eaten on the
go. If you like fast food, try to limit it to once a week and choose healthy
options.
Facebook
Twitter
email
Print

Fast food refers to food that can be prepared and served quickly. It can come
from many places: sit-down restaurants, counter service, take-out, drive-thru,
and delivery. Fast food is popular because the food is inexpensive, convenient,
and tastes good. However, fast food is often made with cheaper ingredients such
as high fat meat, refined grains, and added sugar and fats, instead of
nutritious ingredients such as lean proteins, whole grains, fresh fruits, and
vegetables. Fast food is also high in sodium (aka salt) which is used as a
preservative and makes food more flavorful and satisfying.


IS FAST FOOD BAD?

There is no such thing as a “bad” food, but there are some foods you should try
not to have on a regular basis. Because fast food is high in sodium, saturated
fat, trans fat, and cholesterol, it isn’t something you should eat often. Eating
too much over a long period of time can lead to issues such as high blood
pressure, heart disease, and unwanted weight gain. Since eating a lot of trans
fats can cause certain heart health problems, the FDA (Federal Food and Drug
Administration) has required that artificial trans fats from partially
hydrogenated oils be  removed from  foods sold at restaurants by 2020.

People also often drink soda when they eat fast food which adds “empty” calories
(calories that don’t make you feel full or provide any nutrients besides sugar)
to the meal. It’s helpful to remember that with fast food, moderation is
important.


IS SOME FAST FOOD HEALTHIER THAN OTHERS?

Many fast food chains have updated their menus to include healthier options. For
example, many have menu items that contain fruits and vegetables. Some menus
even have special items labeled as “light” or “less than 500 calories” to help
consumers easily identify lighter menu items. While lower calorie menu options
are not necessarily “healthier,” the calorie counts can be helpful to reference
when deciding between a few meal options. If you’re having fast food more than
once a week, try to choose from some of the healthier choices on the menu. You
can also often look at the nutrition facts on the restaurant’s website if you’re
curious.

Here are some tips:

Go light on the toppings: Added toppings usually means more sodium or unhealthy
fats.

To lighten up your meal without taking away flavor:

 * Don’t overdo the salad dressing. Choose oil-based dressings such as Italian
   or balsamic vinaigrette instead of creamy salad dressings such as blue cheese
   and ranch which are high in saturated fat. Ask for dressing on the side so
   you can control the amount that goes on.
 * Use (or ask for) mustard or ketchup instead of mayonnaise or “special sauce”.
 * When ordering pizza, add veggies instead of meat, and get thin crust instead
   of deep dish.
 * Top your sandwiches with veggies such as onions, lettuce, and tomatoes
   instead of bacon or extra cheese.
 * Don’t add more salt from the shaker to your meal. Salt is a major contributor
   to high blood pressure and heart disease and fast food tends to be loaded
   with it already.

Know how your food is made: The way a meal is made says a lot about how healthy
it will be.

In general, follow these rules:

 * Choose foods that are broiled, steamed, or grilled instead of fried. For
   example, pick a grilled chicken sandwich instead of fried chicken or chicken
   nuggets and choose steamed vegetables or fresh fruit instead of French fries.
 * Choose soups that are not cream based. For example, if the name of the soup
   includes the word cream or chowder, such as “Creamy Broccoli Cheese Soup”,
   choose something else such as a broth-based soup like minestrone or chicken
   noodle.
 * Dishes labeled deep-fried, pan-fried, basted, breaded, creamy, crispy,
   scalloped, alfredo, or in cream sauce are usually high in calories, unhealthy
   fats, and sodium.
 * When ordering a sub or sandwich, select lean meats such as turkey or grilled
   chicken instead of items such as burgers, steak, or cheese sandwiches. Ask if
   they have a whole wheat bread or wrap option.
 * Ask for sauces or dressings that come with meals to be served on the side and
   use just a small amount.

Practice Portion Control: Meal portions today at restaurants are almost twice
the size that they were 30 years ago. Because of that, we end up eating much
more food than we need.

Try to follow these tips:

 * Order smaller entree portions. For example, instead of a large sub sandwich,
   try a small sub sandwich with a side salad and low-fat dressing or piece of
   fruit.
 * If you’re getting a side such as french fries, order a small, or kid sized
   portion. Never super-size anything; these options pack in an even larger
   amount of calories, sodium, and fat.
 * Don’t fall for the deals. Many fast food restaurants advertise value deals
   for larger portions of food. These foods may come in what is called a “value
   box”, a combo pack, or just be a larger portion for a cheap price. If you
   want the deal, eat only half and save the rest for later, or split with a
   friend.
 * Remember, you can get too much of a good thing. Even if a fast food
   restaurant uses healthy ingredients, they still usually give you a lot more
   food than your body needs from one meal. Eating more than you r body needs of
   any kind of food can lead to weight gain. Watch your portions, even when you
   are eating healthier fast foods such as salads, sandwiches, and soup.
 * Pack up half of your meal in a to-go box to save for another meal since many
   meals served at restaurants are double or triple the recommended serving
   size. Setting it aside can keep you from picking at your meal when you are
   already full.

Make the Swap: Look for healthier side options for your meals.

 * Have a salad, steamed vegetables, fruit or soup instead of fries.
 * Choose water, low-fat milk, or diet sodas instead of regular sodas, fruit
   drinks, or milkshakes, which can be a huge source of calories and sugar.
 * Instead of a slice of pie or cookie for dessert try fruit and yogurt.

Pick This, Not That

Here are a few specific tips to make healthier choices when ordering fast food:

 * Hamburger restaurant: choose a grilled chicken sandwich (ask for no
   mayonnaise) with a side salad and lite dressing or apple slices.
 * Sub sandwich restaurant:choose a small (ie. six inch) whole wheat sub or pita
   with lean protein (grilled chicken, turkey), plenty of vegetables, and a lite
   or oil-based dressing or hummus.
 * Mexican restaurant:choose a burrito without rice (or a bowl with brown rice
   and no tortilla), with plenty of vegetables, and with lean protein (beans or
   chicken) or choose tacos with lean protein (fish, chicken, or beans) and
   plenty of vegetables. For a topping choose guacamole instead of sour cream..

Enjoy your meal: Sit down while you eat. Fast food is known as a meal on the go.
Many people eat in their cars or while doing another activity. If you are
distracted, you may not pay attention to how much food you are eating, and you
may eat much more than you need. Sit down at the restaurant you visit and pay
attention to your meal. If you can’t sit, eat just a little and save the rest
for later. That way you won’t be starving once you have the chance to sit and
finish your meal, and you’ll be less likely to overeat.


WHERE CAN I FIND NUTRITION FACTS ABOUT FAST FOOD?

The FDA (Federal Food and Drug Administration) has labeling requirements for all
fast food restaurants. Restaurants with twenty or more locations are required to
post the calorie content of foods on the menu. You can use these calorie amounts
as a guide to see how much you’re eating at a meal. Remember that just because
something might be lower in calories than another item, that doesn’t necessarily
mean that it is “healthier.” For example French fries might be lower in calories
than a grilled chicken sandwich, but you’d be better off picking the sandwich
because it is lower in fat and has more protein.

Most fast food and restaurant chains also offer nutrition information online.
Use a search engine to find the company’s web page. There is usually a link to
the nutrition section on the home page where you will find nutrition facts,
including fat, cholesterol, sodium, protein, calories, and more for each
product. Many of these menus are now interactive as well, so you can preview
your plate and modify it to be more nutritious. Take a look at this information
to help you make healthier choices when eating out.

If you don’t have time or access to a computer, many restaurants offer nutrition
pamphlets in the restaurant or have a way of pointing out healthier options on
their menus.

Remember to balance fast food with nutritious foods throughout the day and make
healthier choices whenever possible. There are many healthy food choices that
are easily available, tasty, and don’t cost very much that can be eaten on the
go. If you like fast food, try to limit it to once a week and choose healthy
options.