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It seems like we are always on the go and eating on the run. Fast food is a staple in many Americans lives. In fact, everyday, one out of four Americans eats fast food. The good news is that many restaurants are adding healthier menu options; it is possible to get a fairly nutritious meal on the go. Making good choices when eating out will help you maintain a healthy diet.
Select foods from the menu that are
- Garden fresh
- Grilled
- Fruit and Vegetable based menu items such as salads, or fruit cups
Ask if the restaurant will
- Serve fat free (skim) milk rather than whole milk or cream.
- Leave salt and other condiments, such as mayonnaise, off the item or put it on the side.
- Accommodate special requests.
Some additional tips include
- As a beverage choice ask for water, fat-free or low-fat milk, unsweetened tea or other drinks without sugar.
- Ask for whole wheat bread on sandwiches.
- If the portion sizes are too big, share one meal with a friend.
- If you can’t share with a friend, order a kid’s meal to decrease the portion size.
- Ask for low-calorie/low-fat dressing and only use half.
- Order a side salad with low-calorie/low-fat dressing instead of French fries.
Children and Fast Food
Children love to eat out, but the growing numbers of overweight and obese children mean that we need to help children make better nutrition choices. Nearly one-third of children eat fast food every day. Children who eat fast food regularly tend to consume more calories on a daily basis, which create those extra pounds. You may not be able to persuade you child to order a salad instead of a cheeseburger, but you may be able steer them towards some other healthier options.
- Soda is high in calories and not nutritious - encourage your kids to drink water or milk instead.
- Skip the fries; consider substituting them with a fruit cup or apple dippers. Many fast food restaurants offer healthier options.
- Before your kids eat, let them play in the play place to get some exercise. Just remember to have them wash their hands before they eat.
- Be a good role model. Your kids will be more likely to select healthier menu items if you eat them too.
When you go to fast food restaurants look for healthier options. Visit the American Heart Association's Tips for Eating Out website to learn more.
Below are links to nutrition information for fast food establishments.
Healthy Dining Finder
Checkout the Healthy Dining Finder website to locate restaurants that have joined the Healthy Dining Program to support American’s health and nutrition goals.
New Dietary Guidelines
In 2005, the U.S. Department of Health and Human Services (HHS) in partnership with the U.S. Department of Agriculture (USDA) introduced new dietary guidelines for Americans.
The revised guidelines provide advice about how proper diet and exercise can promote health and reduce the risk of chronic diseases. The new Food Guide Pyramid provides key messages on how much and what foods to consume as well as how to find a balance between food and physical activity.
Go to www.MyPyramid.gov to get your personalized Pyramid Plan. A personalized pyramid plan will help you plan your eating around your own calorie needs.
Nutrition Challenge
Eating fruits and vegetables is an important part of a healthy diet. This free 12-week online program will help you increase the number of fruits and vegetables you eat each day. .
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