Fast Food

Fast Food

What is fast food?

By definition,  “fast food” is considered any food that can be prepared and served quickly. It's really designed to be ready when you are, to eat or prepare, with little though given to the quality of the food. That's not to say that fast food is always bad- you can get salads and veggies in pre-made packages and they are pretty fast too! But when we say fast food, most of us think drive-thru burgers, greasy food in thin paper bags, and salty french fries! Either way, fast food has definitely has become part of our lives in one way or the other.

Why do we eat it?

There is a reason why almost 12% of an adult's caloric intake comes from fast food; but let's face it- it's mainly because they're fast! We are a City constantly moving, working and on-the-go. Most of us do not have the option of setting aside 30- 45 minutes to cook (not including time to prep the food, cut up the vegetables, boil the water, shop for all the healthy food in the first place, and STILL have to clean up afterwards!) Fast food places offer an instant answer: quick, cheap meals, in less than half the time, and a stress-free evening for you.

So I eat fast food, why is it a big deal?

Good question! Its quick, easy, convenient and cheap- it's great for a person on the go, right? Well, we won't lie, eating fast-food every once in a while is not necessarily a big deal. It's about the choices you make when eating fast food! Have you seen some of the nutrition labels on those foods?? They're often times full of salt, fat, and lack important vitamins and nutrients your body needs. Most of it is deep fried- something your body can have a hard time handling on top of all the other stuff it deals with every day. Getting take- out of hitting the drive-thru every once in a while (once or twice a week) is not too bad as long as you can try to make healthy choices!

What to consider when eating fast food?

Two big things to consider are how many times a week you eat fast food and how much money you are spending. In an ideal world, it would be great to limit our fast food intake to once a month; however we know that this can be really hard, and sometimes not doable. Once a week is much more realistic! Start small- cutback by one day each week. If you visit fast food places 4 times a week now, make it a goal to cut back to 3 times next week. Then cut down to twice a week, and keep going until you hit your goal! It's much easier to do it in small steps then to quit visiting them at all. You won't even miss it after a while!

I know I need to eat healthier, but I don't know where to start! How can I do this in a fast food setting?

Let's be real, if we all followed the "no fast food" rule, we would have put these fast-food chains out of business a LONG time ago! We know that quitting them all together is unrealistic. Healthy food can be expensive, and preparing food from the grocery store requires time we just don't have! So then, the question becomes, what is the next best option? Well, we can start by trying to look at the menu and pickout options that are healthier. Here are a three easy steps to picking out healthier alternatives in the fast food business

1. Read up! Many of these restaurants are now required by law to provide nutritional information on their entire menu. If you can't find it on the menu itself, search the Internet! It is normally listed on the company's website. 
2. Compare the different choices offered! Be sure to note important things such as calories in each serving, fat, sodium,  and carbohydrates. (Not sure what all that stuff is or means? Check the Nutrition page for some more help!) Be careful: sometimes one meal has more than one serving of food! Really pay attention to the nutrition label. Maybe share a meal if it has more calories than one person needs! 
3. Give a try! Try to mix and match and create nutritious options while still saving your wallet. Many big fast-food chains now offer apple packs or side salads instead of fries and low-fat options of salad dressings- all with no extra cost to you! Skip the soda next time- get unsweetened iced teas and add some Splenda or Equal instead of pure sugar. That way, you control how much sugar actually goes into your drink and save a ton in calories. 

Alright, I think I am getting the point. Can you give me some more examples of healthy options?

Of course we can! Using nutritional labels (click here for more help with reading them), we can take a look at the different restaurants around you and show you better options you can try there.  Hopefully this will give you an idea of good options and give you a head start on healthier lifestyle! Click right here to check out some examples!

For more help on the go, you can try iPhone and Android apps like Stop & Go Fast Food and Find Me Food. And don't forget, this website is always just a click away!


Resources:

All images retrieved from https://www.google.com/imghp?hl=en&tab=wi

Fryar, C.D. and Ervin, R.B. (2013). Caloric intake from fast food among adults: united states, 2007–2010. NCHS Data Brief. (114).

Harrington, R. (2009). Fast-food on campus, how much is too much? Minnesota Daily. Retrieved from http://www.mndaily.com/2012/07/18/fast-food-campus-%E2%80%94-how-much-too-much

Philadelphia Department of Public Health. Retrieved from http://www.phila.gov/health/index.html 

Schlosser, E. (2009). Americans are obsessed with fast food: the dark side of the all-american meal. CBS News. Retrieved from http://www.cbsnews.com/2100-204_162-326858.html