Its commercials entice us with images of hot, crispy fries, icy shakes, and steaming, savory pizza. Its symbols are as American as the Stars and Stripes, but fast food may play a big role in ruining your health.
According to a USA Today poll, kids between the ages of 12 and 17 spend about $12.7 billion a year on fast food. They eat seven percent of their meals at fast food restaurants and eat at fast food restaurants an average of two times per week. Fast food is a convenient and cheap alternative to a home-cooked meal when your schedule is flooded with school, studying, and extracurricular activities.
As delicious as those “Biggie Fries” may be, fast food has a downside. Not surprisingly, it’s often high in fat, calories, sodium, and cholesterol (the stuff that makes the inside of your arteries look like they’ve been decorated with Crisco®). Sixteen-year-old Kemberlee asks, “Why should I care about how many calories are in a burger and fries? I eat it because it tastes good, not because it’s good for me.” This attitude and the excessive consumption of fast food have created an obesity problem in teens.
This doesn’t mean that all fast food is evil and must be destroyed. It does mean that fast food should fit into a healthy, well-balanced diet, which can be challenging. Have you ever heard this greeting? “Welcome to McDonalds® — would you like to try our new steamed vegetable plate?”
The American Dietetic Association (ADA) says if you choose wisely, fast food can fit into a healthy eating plan. Dr. Jackie Berning, a registered dietician and spokesperson for the ADA, offered tips for following the ADA’s suggestions:
Beware the super size. “People look to getting more servings per dollar. For $.39 extra you can super size your meal. Unless you’re going to burn those excess calories, stick to the regular size portions.”
Balance fast food with other food. “If you have KFC for one meal, balance the next meal with the food groups that were missing from the first meal.”
Go easy on those “special sauces.” On sandwiches and salads, go light with the mayo and dressing.
Avoid fried foods.
Share your order with a friend. “If you’re still hungry, stop by a grocery store and buy a piece of fruit.”
Remember moderation and variety. “Get the recommended number of servings from each group in the Food Guide Pyramid.”
Eating fast food doesn’t have to mean eating meals that are high in fat, sodium, and calories. Here are a few fast foods that make the grade:
- Wendy’s® Chili:
7 grams of fat, 210 calories - Wendy’s Grilled Chicken Sandwich:
7 grams of fat, 300 calories - Burger King®‘s Chunky Chicken Sandwich:
4 grams of fat, 142 calories - Arby’s® Light Roast Chicken Sandwich:
7 grams of fat, 276 calories - Subway®‘s Turkey Breast Sub:
3.5 grams of fat, 254 calories
If you have an irresistible craving for a burger and fries, don’t be embarrassed to go for the kid’s meal sizes. After all, when fast food restaurants first started out, the regular sizes were the same size as today’s kid meal sizes. Also, don’t rule out nature’s fast food: raw fruits and veggies.
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