FAST FOOD EATING

By Georgia G. Kostas, MPH, Rd

Can you eat fast food as part of a health diet? Of course you can! Fast food are a part of the American lifestyle. We used to say " as American as apple pie". Today we hear, "as American as a big Mac and a Coke"!

To meet consumer demand for nutritional information, many fast food chains have analyzed the nutrient content of their products. You should be aware of this information. Ask for it.

The key is to limit your intake of fast foods-and choose wisely. Studies show the average fast food meal costs you 1,200 calories! It is usually high in fat, cholesterol and sodium (salt), but you can limit these drawbacks by keeping in mind the following guidelines:

1. Order grilled chicken sandwiches in place of fried chicken or fried fish sandwiches.

2. Order small burgers- not large ones.

3. Know the fat content of various food choices. Select a meal with less than 20 to 25 grams of fat. For example, choose a grilled chicken sandwich without mayonnaise (for eight grams of fat) and a regular order of fries ( for 12 grams of fat); or have a small hamburger or cheeseburger ( for 13 to 20 grams of fat), and skip the fries.

4. Avoid desserts, sweets, milk shakes, pies, etc. unless they contain five grams of fat or less. Today you can find nonfat frozen yogurt and low-fat milk shakes.

5. To reduce fat calories, omit mayonnaise (one tablespoon=100 calories) add mustard, tomatoes, lettuce, pickles and /or onions instead .

6. Avoid high-calorie beverages, such as regular soft drinks (150 to 250 calories) or milk shakes (400 calories).

7. Order 1 percent low-fat milk, low calorie soft drinks, fruit juices, tea or water.

8. Avoid fried foods. Calories can more than double in deep-fried foods.

9. Cut down on fat in fried foods by removing the outer coating before eating.

10. Order a small cheese pizza with low-calorie vegetables such as green peppers, onions or mushrooms, and eat just two or three pieces. Have a salad to help satisfy your appetite and boost fiber, nutrition and "fullness".

11. At salad bars, limit amounts of dressing , ham, croutons, pasta salads, potato salads, cheese, nuts and seeds. Eat lots of lettuce, tomatoes, mushrooms. green peppers, carrots, celery and cucumbers. Use a low- calorie dressing.

12. Carry a piece of fresh fruit to include with your meal.

13. Select a baked potato. Top with cottage cheese, picante sauce, chili or two tablespoon of grated cheese and /or sour cream.

14. Order fat-free bakery products, such as fat-free apple muffins.

 

500-Calorie Fast Food Meals

(with 25 grams of fat or less)

Calories

Fat

McDonald's Cheeseburger	305	13
1 percent milk	100	0
Fresh Fruit (from home)	60	0
Totals	465	13

2 slices Pizza Hut, crispy pizza, standard cheese, 13 inch	400	17
Salad	25	0
1 Tbsp ranch dressing	55	6
Totals	480	23

Arby's roast beef sandwich (regular)	380	18
Salad	25	0
1 Tbsp Italian dressing	70	7
Totals	475	25

Wendy's Chili	190	6
6 crackers	70	2
2 percent milk	120	5
Salad	25	0
1 Tbsp French or Ranch dressing	55	6
Totals	460	19