Fast Food Facts

Remember

• Fast food is food from a take-out restaurant that is quick, convenient, and usually cheap.
• Fast food is usually high in fat, calories, cholesterol, and sodium.
• Too much fast food can lead to health problems such as high blood pressure, heart disease, and obesity.

What is fast food and why is it so popular?

Fast food refers to food that can be prepared and served quickly. Fast food restaurants usually have a walk up counter or drive-thru window where you order and pick up your food.

Some recognizable fast food restaurants are:

• Burger restaurants: McDonalds®, Burger King®, Wendy's®, In and Out Burger®
• Soup and sandwich shops: Panera Bread®, Au Bon Pain®, Subway®
• Southern cooking: KFC®, Long John SilversT, Popeye's®
• Coffee shops: Dunkin' Donuts®, Starbucks®
• Mexican chains: Taco Bell®, Chipotle®, Qdoba®
• Chinese and Asian restaurants: Panda Express®
• Pizzerias: Dominos®, Papa Johns®, Sbarro®, Pizza Hut®

Fast food restaurants are popular because they serve filling foods that taste good and don't cost a lot of money. However, fast food is usually cheap because it's often made with cheaper ingredients such as high fat meat, refined grains, and added sugar and fats, instead of nutritious foods such as lean meats, fresh fruits, and vegetables.

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, eating too much over a long period of time can lead to health problems such as high blood pressure, heart disease, and obesity. Fast food also lacks many of the nutrients, vitamins, and minerals our bodies need. It's helpful to remember that with fast food, moderation is important.

Is some fast food healthier than others?

Many fast food chains are changing their menus so there are more healthy options to choose from. For example, some chains no longer serve foods with trans fat, and many have menu items that contain fruits and vegetables. If you're having fast food more than once a week, try to make healthier choices. Here are some tips:

Go light on the toppings

Added toppings usually mean 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.
• Use mustard or ketchup instead of mayonnaise.
• 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 to your meal. Salt is a major contributor to high blood pressure and heart disease and fast food tends to be loaded with it.

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 over fried such as a grilled chicken sandwich instead of fried chicken or chicken nuggets and steamed vegetables instead of French fries.
• Choose soups that are not cream based. For example: If the name of the soup includes the word cream, such as "Creamy Tomato Soup", don't order it.
• Dishes labeled deep-fried, pan-fried, basted, breaded, creamy, crispy, scalloped, Alfredo, or in cream sauce are usually high in calories, unhealthy fats or 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 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 are almost twice the size that they were 30 years ago, because of that we eat much more food than we need. Try and follow these tips:

• Order smaller entrée portions. For example, instead of a large sub, try a small sub with a side salad and low-fat dressing or piece of fruit.
• If you're getting a side, order a small, or kid sized portion. Never supersize anything, these options pack in an even larger amount of calories and fat.
• Don't fall for the deals. Many fast food restaurants are now advertising 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 you need and eating too much of any kind of food can lead to weight gain. Watch your portions, even when you are eating healthier fast foods such as burritos, sandwiches, and soup.

Make the Swap

Look for healthier side options for your meals:

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

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 you won't overeat.

Where can I find nutrition facts about fast food?

Most fast food and restaurant chains offer free 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. 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: Balance fast food with other 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.