Fast food facts

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 and/or drive-thru window where you order and pick up your food without having to wait long. They're popular because they serve filling foods that taste good and don't cost a lot of money. However, the food is often made with cheaper ingredients such as high fat meat, refined grains, and added sugar and fats, instead of nutritious ingredients.

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, it isn't something you should eat often. 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

Choose oil-based salad dressings instead of creamy ones.

Use mustard or ketchup instead of mayonnaise.

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.

• Know how your food is made

Choose foods that are broiled, steamed or grilled over fried ones.

Choose soups that are not cream based.

Dishes labeled deep-fried, pan-fried, basted, breaded, creamy, crispy, scalloped, or in cream sauce are usually high in calories and unhealthy fats.

Ask for sauces to be served on the side and use just a small amount.

• Practice Portion Control

Order smaller entree portions.

Don't fall for the deals. If you want the deal, eat only half and save the rest for later, or split with a friend.

Balance fast food with nutritious foods throughout the day and make healthier choices whenever possible.

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Healthy eating

Healthy eating is a way of balancing the food you eat to keep your body strong, energized, and well nourished.

Healthy eating is a great way to:

• Have energy all day long

• Get the vitamins and minerals your body needs

• Stay strong for sports or other activities

• Reach your maximum height (if you are still growing)

• Maintain a healthy weight

• Prevent unhealthy eating habits, like skipping meals and feeling overly hungry at the next meal

What is «healthy eating?»

Aiming for regular meals (usually 3 meals per day in the morning, afternoon, and evening) and healthy snacks (when you are hungry or need extra energy)

Eating foods from all of the food groups (grains, fruits, vegetables, proteins, dairy proteins, and healthy fats) each day to meet your nutritional needs

Balancing nutrient-rich foods with moderate amounts of other foods, such as sweets or fast foods

Eating when hungry and stopping when full

Tips for Healthy Eating

• Don't skip meals - plan meals and snacks ahead of time.

Believe it or not, eating 3 meals with snacks in between is the best way to maintain your energy and a healthy weight.

Eat breakfast. 20% of teens skip breakfast, which makes them more likely to over-eat later in the day.

• Try simple, healthy ways to prepare foods.

Try healthier ways to cook foods such as grilling, stir-frying, microwaving, baking, and boiling instead of deep frying.

• Sugar and solid fat - avoid getting too much.

Sugary drinks and foods with solid fats such as butter, cream, hydrogenated oils are a big source of empty energy. This means that they contain a lot of energy (in the form of calories) that your body may not need, and they don't contain a lot of nutrients (vitamins, minerals, protein, or even fiber).

• Avoid «diet thinking».

There are no good foods or bad foods. All foods can be part of healthy eating, when eaten in moderation. You do not need to buy low carb, fat-free, or diet foods. These foods are not necessarily lower in calories—they usually have lots of other added ingredients to replace the carbs or fat.