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Fast food is cheap, convenient, filling, and to
many of us it tastes good. If you are eating out, a fast food restaurant
is often the cheapest option, but unfortunately not a healthy one. 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, both physical and psychological.
Still, in a bad economy the quick-and-cheap
temptation can often be hard to resist. As an informed customer, though, you
can make healthier choices and still enjoy the price and convenience of fast
food restaurants.
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. If you have a special dietary concern,
such as diabetes, heart health or weight loss, the websites of national
non-profits provide useful advice. You can also choose to patronize restaurants
that focus on natural, high quality food.
If you don’t prepare ahead of time, common sense
guidelines help to 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.
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. Soda is a huge source of
hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories,
so one Big Gulp can quickly gulp up a big portion of your daily calorie intake.
Try adding a little lemon to your water or ordering unsweetened iced tea.
§ “Undress”
your food. When choosing items, be
aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream,
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 time for our bodies to register that we have eaten. Mindful eating
relaxes you, so you digest better, and makes you feel more satisfied.
Tips for what to AVOID at fast food
restaurants
§ Supersized
portions. An average
fast food meal can run to 1000 calories or more, choose a smaller portion size,
better take a side salad than fries. Take half home or divide the portion with
a dining partner.
§ Salt.Don’t add insult to injury by adding more salt. Fast food
restaurant food tends to be very high in sodium
§ Bacon.Bacon has very few nutrients and is high in fat and calories.
Try ordering extra pickles, onions, lettuce, tomatoes or mustard to add flavor
without the fat instead put extra bacon.
§ 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 & 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.
So you do not have to stop go to a Fast Food Restaurant, you could still go there but be wise and just eat the healthier food and keep control every single day your meal time..good lucks
Source:www.helpguide.org
