Fumbling for Fast Food
How many times have you been out running around — or home but not in the mood to do any cooking — and decided to stop at the first fast-food place you saw? Fast foods are more popular than ever before, and many now offer a variety of healthy menu alternatives. Still, frequenting fast-food places can lead to a higher intake of fat, calories, sodium, saturated fat, and cholesterol. It can also cut into your chances of getting in all the food groups you need each day, including fruits, vegetables, dairy, and whole grains. Some pregnant women may lose their taste altogether for that fast-food burger, while others may begin to crave them.
When choosing your fast-food entrée, choose smaller burgers without the cheese, bacon, mayonnaise, and special sauces. All these toppers add more saturated fat and cholesterol to your meal, not to mention calories. Use lower-fat toppings such as ketchup, mustard, barbeque sauces, lettuce, tomatoes, and pickles. Better yet, go for the grilled chicken breast or a sensible salad. If you choose to eat chicken or fish, stay away from the deep-fried versions, which will be high in fat and calories. A grilled, roasted, or broiled piece of chicken or fish is the healthiest choice.
Toppings can add up quickly, as follows:
One packet of mayonnaise can have as much as 95 calories and 10 grams of fat.
One packet of tartar sauce can add as much as 160 calories and 17 grams of fat to your fish sandwich.
A 2-ounce packet of ranch dressing can have as much as 290 calories and 30 grams of fat.
Just one slice of American cheese can add 50 calories and 5 grams of fat.
Subs can make for a healthy, low-fat sandwich when prepared on whole-grain bread and topped with mustard, vegetable oil, and/or low-fat cheese. Go for the cooked turkey or chicken breast instead of the higher-fat processed meats such as salami or bologna. Load up your sub with vegetables such as lettuce, tomato, onions, and peppers. Wraps are also a good choice. These are usually made from pita bread or flour tortillas and stuffed with chicken, beans, and/or vegetables. Again, beware of the added cheese, dressings, and sauces that can turn a simple sub into a high-fat and high-calorie nightmare. Ask for half the cheese, and ask for the dressing and sauce on the side so you can choose a lower-fat or fat-free version.
Not sure how your favorite fast-food menus rate? Most fast-food restaurants have Web sites that post nutritional information on their foods. Check them out before you head off to the drive-through!
We're a country of people who love our French fries. But don't be fooled into thinking this is a health food now that fast-food restaurants are telling us their fries are fried in vegetable oil. These oils are hydrogenated to make them more solid at room temperature, which means they are loaded with saturated fat. The best choice for a side dish is a garden salad with low-fat or fat-free dressing or a baked potato loaded with salsa.
