Cole County Health Department

What do you know about Fast Food Restaurants?

• Fast Foods Restaurants are all around us.  There is no way of getting around them. 
• In the year 2000, Americans spent over $110 billion on french fries alone! 
• More money is spent on french fries than on higher education, personal computers, or new cars!  Looking at how our society has become more fast-paced, it is no wonder less time is spent preparing meals in the home. 
• Today, eating out definitely is part of our fast-paced lifestyle, not just a special treat as it was in years past.  The average American eats out 198 times a year- nearly four times a week!
• Fast food is mainly targeted to children .  The restaurants are advertising toys to children.  A survey of American school children found that 96% could identify Ronald McDonald.  Once the children are in the restaurant, they buy the fast food to get their toy.  The high fat foods taste good, which in turn makes them believe that fast food is quick, easy and satisfying.  Fast food restaurants are now making "value" meals for children that are increased in portion sizes.  So, what happens when eating fast food becomes routine?  Well, let's take a look at what we're eating.

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What Are We Really Eating?

• When you decide to eat out at a fast food restaurant, ask for a list of nutrition facts.  Most restaurants have these available in a brochure, or printed out on a poster.  Keep in mind how many nutrients you're getting, and how much you really need for the whole day. 
• French fries are often the food with the most fat on your tray.  A medium order of fries has 22 grams of fat and 450 calories. If you "super size" your order of fries, you have just increased the amount of fat to 29 grams and 610 calories!   
• You can instead, order a plain baked potato that has 0 grams of fat, 310 calories and is a good source of vitamin C. 

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What Are Some Health Concerns related to frequently eating fast food?

• Too much fat: Too much fat in the diet contributes to high blood cholesterol levels. This can cause hardening of the arteries, coronary heart disease and stroke. High-fat diets may also contribute to a greater risk for some types of cancer, particularly cancers of the breast and colon.
• Too much cholesterol: The American Heart Association recommends eating no more than 300 milligrams of cholesterol per day.  Too much cholesterol in the diet can lead to high blood cholesterol levels, which can lead to heart disease.
• Too many calories. Many foods served in fast food restaurants are high in calories.  Extra calories daily will increase your weight.  Remember, 3500 calories equals one pound.  Too many calories can lead to obesity, which can later turn into other diseases such as heart attack, high blood pressure, and often diabetes.
• Too much sodium: Everyone needs some sodium in the diet to replace routine losses. The "adequate and safe" intake of sodium for healthy adults is 1,100 to 3,300 milligrams a day, the equivalent of approximately ½ to 1 ½ teaspoons of salt. Americans, on average, consume at least t wice that amount -- 2,300 to 6,900 milligrams of sodium daily. Consuming high amounts of sodium can cause high blood pressure. 

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Let's take a look at some common fast food meals...

Fast Food Meals

Hamburger (McDonalds)
Quarterpound Cheeseburger (530 calories), Supersized Fries (610 calories), 32 oz. large soda (310 calories)

Pizza (Dominos)
4 large slices hand tossed curst - Pepperoni Pizza (1228 calories), 32 oz. soda (310 calories)

Dessert (McDonalds)

Realize that it is still possible to eat fast food occasionally and follow a sensible diet . See how these meals stack up against the previous examples:

Better Fast Food Choices

Hamburger (McDonalds)
Hamburger (280 calories), Small Fries (210 calories), diet soda (0 calories)

Pizza (Dominos)
3 slices thin crust Cheese Pizza (410 calories), diet soda (0 calories)

* average number of calories to maintain weight.

• When making decisions on what to order, choose foods that are nutrient dense.  For example, soda is not a nutrient dense drink.  Soda will not contribute to the essential nutrients that your body needs.  Milk will supply the body with protein, calcium and riboflavin (a B vitamin).  When you eat out check to see if milk is available.  Skim milk or 1% milk is your best choice.
• What makes a food nutrient dense?   A food is nutrient dense if the vitamin and mineral content is more than its energy or calorie content.  Some examples are lean meats, beans, oranges, carrots, broccoli, whole-wheat bread, and whole-grain breakfast cereals. 
• What makes a food energy dense? Energy dense foods contribute more calories than they do nutrients such as chips, sodas, cookies and ice cream.  Remember to balance healthy nutrient dense foods with energy dense foods.

• Somebody is always watching you, whether it's what you're reading, watching, or what you're eating.  Be a good role model.  Teach children early that eating a well balanced diet is healthy and fun. 
• If you want to give your child a special treat try one of these fun recipes instead of taking them to the fast food restaurant.  Not only will you be spending quality time together, but you'll be educating your children on how to create these great nutritious snacks/meals.

Keep in mind that when you do go to fast food restaurants, you can still make healthy choices.

Seven Keys to Eating Healthier in Fast Food Restaurants:

• Develop a can-do attitude-   Believe that you can have a healthy and enjoyable meal when eating out.  Slowly begin to change your ordering habits so you can still eat out and not feel guilty.
• Decide to eat out in a healthy way-   For most of us, eating out is hardly a special occasion, so we need to factor in our nutrition and health goals.  Frequent eating out means the need for more careful monitoring. 
• Choose the site-   Find restaurants that offer some healthier options.  Remember, eating in chain restaurants lets you learn the menu and plan ahead, no matter where the individual fast food restaurant is located.
• Have a game plan on your way to the restaurant-   Envision a positive outcome-a healthy and enjoyable meal.  Plan you order accordingly and don't be a victim of hasty choices.
• Order for your stomach, not your eyes-   As you pursue the menu, having planned ahead, watch for foods high in fat, rich and heavy sauces, preparation methods such as frying, and ingredients that add fat like the "special sauce".  Also keep in mind the less ordered, the less eaten.  Don't fall for the "Super sized" selection.  This adds extra calories and fat.
• Get it made to order-   Don't be afraid to ask to get something made the way YOU want it.  If you make a request - such as leaving off an item, hold the mayo or "special sauce", or dressing on the side - restaurants are usually willing to accommodate.
• Know when enough is enough-   So many of us were brought up thinking we had to clean our plates.  To prevent overeating, order carefully and lightly, drink plenty of non caloric fluids with the meal such as water or order a non fat milk. Listen to your stomach. Eat until satisfied not overstuffed.

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Click on "Let's Review".  Answer the questions.  Click on the submit button to send your answers to the WIC office.  Your answers will be retained in your chart until your next WIC nutrition appointment.