Nutrition in the Fast Lane

Nearly 25% of Americans past age 20 eat fast food meals every day, according to the USDA. Adults and children alike love their fast food, with its salty, fatty flavor in big affordable portions. Unfortunately, fast food meals generally supply “substantially” more calories, sodium, saturated fat and trans fat than the average meal prepared at home (USDA).

If you find the convenience of drive-through dining hard to resist at times, start some new habits. Be selective when choosing your meals to avoid excess fat and calories.

1. Know the more nutritious fast food choices, including:

• grilled (not breaded) chicken or fish sandwich
• whole wheat rolls
• fruit or fruit and yogurt
• baked potato (with veggies instead of cheese, butter or sour cream)
• single hamburger (regular or child’s)
• salad with minimal dressing or fat-free dressing
• deli-type sandwiches with turkey and veggies on wheat bread or pita bread
• wraps on whole wheat tortillas (without dressing)
• fat-free or low-fat milk

2. Know the least healthy fast food choices, including:

• chicken nuggets
• sandwiches with deep fried fish or deep fried chicken
• croissant breakfast sandwiches
• large and jumbo size fries
• onion rings

3. Avoid fast food extras, including:

• dipping sauces
• mayonnaise
• cheese or cheese sauce
• salad dressing (except low-fat)
• tartar sauce
• ketchup

A sandwich or salad option might be reasonably healthful, but the added condiments and sauces can pack excess fat, calories and sodium. For example, a serving of salad dressing can have more calories and fat than the chicken in the salad.

Think of fast food as an occasional treat rather than a routine meal. Good nutrition takes some time and planning, but your long-term health deserves care and attention.

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