Advertisement

You will be redirected to the page you want to view in  seconds.

The Fast Food Challenge

Oct. 5, 2012
 
  • Filed Under

Believe it or not, you can make healthy fast-food choices. How? By knowing exactly what you are ordering and planning ahead.

Keep the ground rules of good nutrition in mind. Eat a variety of foods in moderate amounts, limit the amount of fat you eat, and watch the amount of salt in food. Follow the guidelines you've worked out with your dietitian or doctor.

What you order is the key. It's easy to eat an entire day’s worth of fat, salt and calories in just one fast-food meal. But it’s also possible to make wise choices and eat a fairly healthy meal.

Know the nutritional value of the foods you order. Although there are some good choices, most fast-food items are high in fat and calories. If you’re having fast-food for one meal, let your other meals that day contain healthier foods, like fruits and vegetables.

Think about how your food will be cooked. Chicken and fish can be good choices — but not if they are breaded and deep-fried. If breakfast is your fast-food meal, choose a plain bagel, toast or English muffin. Other muffins may be loaded with sugar and fat. Add fruit juice or low-fat or fat-free milk. Order cold cereal with fat-free milk, pancakes without butter or plain scrambled eggs. Limit bacon and sausage because they are high in fat.

Your order, please?

The fast food we eat may stick around a lot longer than we’d like. It may linger in our bodies as excess blood fats and extra pounds.

Watch out for words like jumbo, giant, deluxe, biggie-sized or super-sized. Larger portions mean more calories. They also mean more fat, cholesterol and salt. Order a regular or junior-sized sandwich instead.

Choose grilled or broiled sandwiches with meats such as lean roast beef, turkey or chicken breast, or lean ham. Order items plain, without toppings, rich sauces or mayonnaise. Add flavor with mustard, and crunch with lettuce, tomato, and onion.

Skip the croissant or biscuit. Eat your sandwich on a bun, bread or English muffin and save calories and fat.

Stay away from double burgers or “super” hot dogs with cheese, chili, or sauces. Cheese carries an extra 100 calories per ounce, as well as added fat and sodium.

Order bean burritos, soft tacos, fajitas and other non-fried items when eating Mexican fast foods. Choose chicken over beef. Limit refried beans, or ask if they have beans that aren’t refried. Pile on extra lettuce, tomatoes and salsa. Go easy on cheese, sour cream and guacamole. Watch out for deep-fried taco salad shells — a taco salad can have more than 1,000 calories.

Pizza can be a good fast food choice. Go for thin crust pizza with vegetable toppings. Limit to one or two slices. Meat and extra cheese add calories, fat and sodium.

End your meal with sugar-free, fat-free frozen yogurt or a small cone of fat-free yogurt. Better still, bring a piece of fresh fruit from home. Ices, sorbets, and sherbets have less fat and fewer calories than ice cream, but they are chock full of sugar.

Eating out can be one of life’s great pleasures. Make the right choices, ask for what you need, and balance your meals out with healthy meals at home.

Source: American Diabetes Association

more 13 for 13

What's your take on the Packers Family Night change?

Retrieving results.
Watching practice is fine.(Your vote)
15%
572 votes
I'd rather watch a scrimmage.(Your vote)
22%
850 votes
I don't want to pay to watch practice.(Your vote)
27%
1011 votes
It doesn't matter to me.(Your vote)
34%
1268 votes

Catch up on the latest in our pregame show every game day.

Football fans

If you've ever answered "Who has the ball?" with "It's halftime," you might recognize The Airhead. Check out the characters in our cartoon gallery of oddball fans.

Special Reports

ORDER YOURS

Football fans

If you've ever answered "Who has the ball?" with "It's halftime," you might recognize The Airhead. Check out the characters in our cartoon gallery of oddball fans.

Special Reports