Healthy Eating

Fast Food

Even though fast food tastes good and is quick and easy to get, it is also very high in fat, salt, sugar and calories, and very low in nutrition. For these reasons, eating fast food on a regular basis can be very unhealthy and lead to serious health problems. Making healthy food choices more often is especially important for children and pregnant women in important stages of growth and development. Below are tips to help you resist the urge to eat fast food and/or make better, healthier choices when you do decide to eat it.

Tips for Avoiding Fast Food

• Plan and prepare meals and snacks in advance so they’re ready to eat when you are.
• Don’t wait to eat until you’re so hungry that you’ll eat anything that’s close by and easy to find.
• Take healthy, easy to carry and easy to eat foods with you when you are on the move. For example, nuts, yogurt, fruit and/or pre-washed vegetables are healthy and ready to eat.  
• Buy frozen meals that are low in calories, sugar, salt and saturated fats. If you choose wisely, frozen foods can be healthier than fast food, and very easy to prepare. Frozen meals are great for days when you’re too tired to cook but still want tasty, nutritious food to eat.
• Whenever you are cooking meals, make enough so that there are leftovers to eat the next day, or leftovers to freeze for a busy day when you don’t have time to cook.
  

Tips for Choosing Fast Food Wisely

• Learn about what’s in fast food – you can ask restaurant staff or read ingredient labels.
• Don’t order super-sized meals, or if you do split them with someone. Even though ‘super-sized’ meals seem like a good deal, they’re actually very unhealthy because of their oversized portions, and high calorie, salt and fat content. Research shows that if people have large portions of food in front of them, they are very likely to over eat. Smaller, regular size servings are especially important for young children.
• Choose lower fat condiments. For example, choose ketchup, mustard and relish instead of high fat, creamy salad dressings, sauces and mayonnaise. If you do eat these, just have a little.
• Drink water instead of pop, milkshakes, ice teas, or any sweetened beverages.
• Skip dessert, or choose lower fat, lower calorie desserts like frozen yogurt, or ice milk.
• On pizzas, sandwiches and subs, ask for:
  
  • fresh veggies like pickles, onions, peppers, and tomatoes.
  • whole wheat or whole grain pizza dough, breads, and buns.
  • low-fat milk products, like cheese, spreads, dressings, desserts and beverages.
  • lean, grilled meats instead of deep fried, or high fat meats. For example, choose grilled chicken instead of deep fried chicken or beef.

For more information on fast foods and their ingredients visit the following websites:

Canada Food Guide
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Dietitians of Canada – Fast Food Options

http://www.dietitians.ca/news/frm_resource/imageserver.asp?id=912&document_type=
document&popup=true&co

McDonald’s
http://www.mcdonalds.ca/en/food/nutrition.aspx

Dairy Queen
http://www.dairyqueen.com/us-en/eats-and-treats/nutrition-information/

Burger King
http://www.burgerking.ca/RTEContent//Document/nov08_nutritionalGuide_webFormat.pdf

Tim Horton’s
http://www.timhortons.com/en/menu/

Starbucks
http://www.starbucks.ca/en-ca/_Favorite+Beverages/

Brand Name Food List
http://www.brandnamefoodlist.ca/

Sources:

Eat Well, Live Well. Dietitians of Canada: http://www.dietitians.ca/resources/resourcesearch.asp?fn=view&contentid=6040
McDonald’s Nutrition Facts: http://www.mcdonalds.ca/en/food/nutrition.aspx
Burger King’s Nutrition Facts: http://www.burgerking.ca/en/1045/index.php
Dairy Queen’s Nutrition Guide:
http://www.dairyqueen.com/NR/rdonlyres/814B4E7C-7E1B-4076-9002-7B679A55AF30/0/DQNutritionGuide.pdf