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Family Health Magazine
NUTRITION

Fast Food, Fast Calories
Think Before You Eat

When you choose to eat fast food, you could be missing out on key nutrients that protect your health. According to the 2004 Canadian Community Health Survey, fast foods often lack fruits, vegetables, and milk products. These are replaced with more than the recommended share of fat and sugar. Although healthier food options are available, about 40 per cent of those surveyed chose a pizza, sandwich, hamburger or hot dog. A quarter chose a regular, not diet, soft drink to wash it down.

In addition to all of the calories, many fast food meals contain more than the daily recommended amount of sodium in one meal. Sodium occurs naturally in many foods and beverages. It is also added during processing, cooking, or at the table. The Heart and Stroke Foundation suggests as many as 17,000 fewer Canadians would suffer a stroke, heart attack or heart failure each year if they ate less sodium.

Read before you eat

Do you know what is in the food you eat? Start by looking at the nutrition information available in most fast food restaurants or on the Internet. Keep in mind, though, that some only list information about their smallest servings. Most fast food meals consist of over 800 calories, yet one study found that people tend to underestimate what they are eating by 600 calories. If you eat out even once per week, these extra calories translate into an extra ten pounds of weight gain each year!

Watch for hidden extras

Often, half the calories in fast food items come from high fat extras such as cheese, bacon, mayonnaise or creamy sandwich fillings. These easily add an extra 100 calories or more to your meal. Some condiments may be lower in calories and fat, but add up to 100 milligrams of sodium per teaspoon. Try using only a little ketchup, mustard, marinara or BBQ sauce, and avoid creamy sauces, fillings and spreads.

Forget fried

We often choose high fat, fried fast foods when eating out. Some restaurants still use the saturated and trans-fats associated with disease. Even with healthier fats, the food still contains a lot of calories.

Watch for the words crispy, breaded or fried. Generally, these foods have extra fat, which easily doubles calories. Instead, order baked, roasted or grilled items. If you cannot stand the thought of a plain, baked potato, then try using half the amount of sour cream or margarine and add some chives or onion.

Careful with the carbs

Whether you have a burger or a sandwich, keep in mind that the larger the pita, wrap, bagel or bun, the more calories you will add to your meal. Although they usually do not contribute many fat calories, it is the same as eating many slices of bread.
Consider too what you select for meat, cheese and sauce fillings. A 12-inch submarine sandwich can have up to 1000 calories, with half being from fat, plus a day’s worth of sodium! Choose wisely.

Salad smarts

Many fast food restaurants offer salads. However, piled with extras, they can be as fattening as a large double cheeseburger. Salad dressings can easily add an extra 200 calories and at least 500 milligrams of sodium. Choose smaller amounts of a vinaigrette or light dressing instead of full fat or creamy dressing to help keep the calories and sodium down. Other add-ons to limit are croutons, cheese, crispy noodles or meat – they each can add another 100 calories to your salad because they have been fried or contain fat.

To maximize on vitamins, minerals and fiber, choose salads with dark green lettuce and colourful fruits and vegetables such as oranges, tomatoes, peppers, shredded carrots or cabbage.

Limit the liquid calories

Whether you add a drink to your meal or just use it to quench your thirst, beware of liquid calories. Not only are these calories generally laden with fat or sugar, most are also low in healthy nutrients. 100 per cent fruit juice does have more vitamins and minerals than soda and iced tea. Still, it contains a similar amount of calories per serving thanks to the sugar naturally found in fruit. Milkshakes contain both fat and sugar, and one serving can have more calories than the meal itself.

A more nutritious option is to choose a small container of low-fat milk instead of sweet beverages. If you are thirsty, quench your thirst with water. Soda, juice or beverages sweetened with sugar contain 100 to 200 calories per one cup (250 mL) serving. Since many beverages are sold in at least a two cup (500 mL) format, it is easy to consume an extra few hundred calories in juice or soft drinks.

Beware of coffee breaks

These days, coffee breaks can be like having another meal. To limit extra calories and fat, ease up on fancy, creamy drinks. Instead, choose the smallest size and stick to the basics. Avoid whipped cream, sugary syrups and whole milk. Some drinks are available in lighter versions, with low fat milk instead of cream, less added sugar, and sugar-free flavoured syrups. Be sure to ask before you order. Also, do not double or triple your calories by adding a sweet treat to that fancy coffee drink!

Control your portion size

Easy access to super-sized fast food meals likely contributes to extra weight or obesity in almost 60 per cent of Canadian adults, and more than 25 per cent of Canadian children.

More for less is not always best. Meal ‘deals’ push you to eat larger portions. Instead, order items individually, choosing smaller sizes. You may pay a bit more, but your waistline will thank you. Embrace the words regular, junior, small, and single – and avoid large, jumbo, double, and triple.

Even foods that are styled ‘low in fat’ or ‘low in sugar’ may not be low in calories. Know what is in the food you are eating, and remember that size matters!

Move that body

If fast food is your only option, be sure to increase your exercise to account for the extra calories. Weight gain occurs by simply eating more calories than you burn. Did you know that it takes about two hours of walking to burn off the difference in calories between eating a cheeseburger and fries or a lower calorie option? If you included a large, regular pop, add another hour to your walk.

You can start saving the environment – and your health – by avoiding drive-through orders. When you drive and eat, you barely notice the food passing through your lips.

Plus, you are much more likely to either overeat or be hungry sooner than if you sit down and enjoy your meal. Park a little farther away and walk to get a head start on burning off extra calories.

It’s up to you

Fast food does not necessarily have to mean unhealthy food choices. Many establishments have made efforts to add a variety of healthier choices to their menus, including salads, chili, light dressings, grilled foods, baked potatoes, and fruit cups. The choice is yours to make. Next time you eat out, put some thought into what you order. Your body will thank you.