Making Healthy Fast Food Choices

The convenience, the taste and the affordable price all have led to increased consumption of fast food. But if you aren't careful, you can eat your entire daily allowances for fat, calories and sodium in a single meal. Over the long run, this can contribute to obesity, high cholesterol, high blood pressure and other serious health issues. So how do you make a fast food run without breaking your nutrition budget?

1. Read careflly about menu selections.

Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.

2. Go for fresh salad.

Place a large order of your favorite vegetable. Avoid all fatty stuff including cheese, mayonnaise or any other special sauce. Instead, carry along a fat-free salad dressing and use it generously. This helps in increasing the amount of fiber, antioxidants and vitamins intake.

3. Keep orders small and simple.

Larger-sized meals and sandwiches come with additional calories, fat and sodium. An average fast food meal can run to 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries. Be trained to say no to oversize. If you order super-size, share with a friend or take half home.

4. Try "Undressed" food.

Be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

5. Notice your beverage.

Soda can add a lot of calories to your meal. Most beverage serving sizes are actually quite large. A typical "small" soda can be as much as 16 ounces. Try adding a little lemon to your water or ordering unsweetened iced tea.

By: tanya123

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