Fast food can be fine ... in moderation

Fast food has a bad reputation; and it deserves it. In general, fast foods or ready-made, packaged meals are prepared for maximum output at minimal cost and quality. This means fast foods are often loaded with all the things that make it taste good like saturated and trans fats, sugar, and lots of salt, which also make it really bad for your health. Fast food portions also tend to be much bigger than the average person needs in one meal. Regularly eating fast food is linked with weight gain and can contribute to chronic conditions like type 2 diabetes and heart disease. In fact, according to the Healthy Active Kids South Africa (HAKSA) report, the consumption of fast food among South Africans is rising rapidly. There are many reasons for this including the convenience of fast food, and that it is often perceived as cheaper than fresh, healthier foods.

Fast foods are definitely not the healthiest choice, but there are ways you can adapt your fast food consumption to be healthier. The first is to realise that fast food isn’t every day food. In fact, it is best to very rarely eat fast food. Although it is not possible to prescribe a maximum amount of fast food, it’s a good idea to keep it to minimum. At first, especially if you and your family already eat fast food frequently, try to cut down by a small amount every week. You’ll probably soon find you feel so good – and you’re saving so much money – that fast food becomes rarity.

When you do decide to go for that fast food meal on the odd occasion, here are some ways to minimise the negative health impact:

Keep your portion sizes small. Bigger is not better and the bigger your meal, the more salt, sugar, and fat you get with it – not to mention the extra calories. Choose a regular or small size and avoid adding extras like cheese or mayonnaise.
Be picky about your sides. Anything deep fried and salted is best left alone. Many fast food outlets now offer healthier side dishes like a baked potato, rice, sweet corn, or salad. Choose one of these over fried chips or wedges. When you order salad, be aware of the dressing. Coleslaw might seem like a healthy side, but not if it’s dripping in mayonnaise.
Take care of your carbs. Unrefined carbohydrates make up quite a significant amount of fast food meals because they are often cheap to produce, like chips and burgers. But these options are often not the best health choice on the menu. Where possible, select wholewheat options and choose a green side over the chips.
Avoid the added sugars. Fast food combinations often include a soda. Rather choose water and avoid the enormous amount of sugar in soda or fruit juice.
Pay attention to how it’s prepared. Chicken and fish are usually healthier options for fast food meals than beef, but it’s important to be aware that fried chicken or fish is full of trans fats. Avoid anything battered and choose grilled fillets for a healthier option.

Finally, even if you’re eating fast food, eat at the table and take note of what you’re eating. Don’t add any salt or sauces and when you feel full, stop eating. There are many ways to improve your and your family’s health and the best way is with small changes that you can easily maintain. Learn more about your eating habits during a Vitality Nutrition Consultation with a dietitian in the Vitality Wellness Network. You can earn up to 10 000 Vitality points a year for Vitality Nutrition Consultations.

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