Fast Foods

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Fast Foods: Eating Out Healthfully

Americans are eating out twice as much today as they did in the 1970's. Fast foods are part of our culture, especially since lifestyles are becoming more hectic. It's not always easy to eat a nutritious balanced meal away from home.

Fast food restaurants are probably the biggest challenge. Fast foods are generally very low in fiber, fruits & vegetables but high in fat and salt. Most fast foods are very calorie-dense.

Can we still choose fast foods and make choices that are not loaded with grease and calories ? The answer of course is yes. With careful planning you can achieve healthful eating.

Here are some suggestions:

When you eat a fast food meal, try to balance this with healthier foods for the remaining meals of the day. Choose fresh vegetables and fruits, whole grain breads and low fat dairy products at your other meals.

Don't assume that anything you get from a salad bar is low in calories and fat. A plate of prepared salads such as potato & macaroni salad or cole slaw, covered with bacon bits, croutons, cheeses, and heavy dressings can exceed the calorie and fat content of a burger, fries, & shake!

Many fast food restaurants now offer broiled chicken, which is much lower in fat and calories than batter fried. Whether you order broiled or fried chicken, remove the skin which is where most of the fat lies.

Go easy on the condiments or order your sandwich plain. Per serving, Big Mac sauce contains 126 calories; tartar sauce-140 calories; most BBQ sauces-60 calories. Add all the lettuce, tomato, onion and pickles you like.

Many fast food breakfasts are little more than grease on a bun. A croissant may contain the equivalent of 4 1/2 pats of butter. If you're in a hurry, you're much better off having a quick breakfast at home of fresh fruit and cold cereal.

Fast food portions are intended for larger appetites. Fast food advertisers emphasize "BIG", "JUMBO", and "SUPER" portions. Order smaller versions when you can. Choose fast food restaurants with salad bars and have a salad of fresh fruits & vegetables on the side if you want more food.

Get information on the calorie/nutrient values of fast foods so you know just what you're eating. Almost every fast food restaurant has this information available, or can also be found on the internet. Fast foods like all foods are neither good nor bad. Proper nutrition doesn't have to be lost in the scurry of a fast-paced lifestyle.

Susan White RD, is a Clinical DietitIan working at Memorial Hospital's Occupational Health and Wellness Center. She is currently accepting new patients and may be reached by calling 268-2340.