Health News / May 2007
Good To-Go
Americans will consume more than 70 billion commercially prepared meals and snacks in 2007 and food prepared away from home accounts for nearly a third of the calories Americans consume each day.
Unfortunately, meals prepared away from tend to have more saturated fat, total fat, cholesterol and sodium than meals prepared at home, and they tend to be higher in calories per meal. They also have less fiber, calcium and iron. And, portions have been increasing for the past three decades.
Although not all fast food places share the trans fat content of their foods, when they do, look for less than one gram of trans fat. At Taco Bell, where foods tend to contain large amounts of trans fats, just have one taco, no sour cream. Fill up at Chick-Fil-A, because they fry in peanut oil. Panera’s has plenty of options with lots of low fat soup and salad choices.
Alas, Krispy Kreme and Dunkin’ Donuts are made with trans fats. A single doughnut can have up to 5 grams of trans fats. Satisfy a sweet tooth with frozen yogurt instead.
Foods made with processed meats, like pepperoni, bacon, sausage, bologna, and hot dogs or with a large serving of red meat are best avoided. A McDonald’s regular hamburger with a squirt of ketchup, mustard, and a pickle contains a small serving of red meat and not very many calories. On the other hand, a Big Mac provides half the saturated fat for a whole day and trans fats. Pizza Hut Meat Lover’s pizza doesn’t contain any trans fats, but it does have a lot of saturated fat, sodium, and processed meat.
Order a cheese pizza or add just green peppers and onions. At Subway, avoid the Italian BMT and the chicken bacon ranch. Go for roast beef, honey mustard ham or tuna. Wendy’s has some of the best salads and sandwich choices for fast food restaurants.
Many sandwiches, salads, eggs, and entrées made with vegetables, like stir-fry, are low in saturated and trans fats, don’t contain excessive amounts of sodium or cholesterol, and are relatively low in calories. But, not all of them. Consumers have to pay attention.
Use sense over cents at the counter. Choose a baked potato over fried tater tots and potato patties. Don’t supersize or change from a la carte to combo, just because it’s offered. “Would you like fries with that?" can sabotage a perfectly healthy meal.
Help kids resist the multi-million dollar marketing campaigns that encourage them to share a fried, fat-filled meal with their favorite action figure. Mothers have to harden their hearts against the seduction of delicious phrasing. It’s much easier to say no to a piece of chocolate cake than to reject Black Forest Double Chocolate Cake Lightly Sprinkled with Belgian Chocolate and Swirled in Raspberry Sauce. Remember, it’s just cake.
A new portable, pocket guide, The Stop & Go Fast Food Nutrition Guide, is a ready reference for good fast-food choices. Restaurants are arranged alphabetically, with the caloric, trans fat, sodium and other content listed for entrees and side orders. The whole gang is there, from Bob Evans to Captain D, Wendy and Cici, Shoney’s and Starbucks. There are some national chains listed that don’t have a presence in the Mid Ohio Valley but travel makes new opportunities. The book is just $6.95 and can be ordered or downloaded for free at www.fastfoodbook.com.
Copyright © 2007 A Woman's View. All rights reserved.
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