Fast food is inexpensive and convenient, but it can cause weight gain and may contribute to high cholesterol because the foods often contain high amounts of fat and calories. Excess weight and high cholesterol, which can clog the arteries over time and interfere with blood flow to the heart, can lead to heart disease. Healthy foods are lower in fat for weight control and contain healthy fats to support your well-being.
Unhealthy Fats
Meats and fried foods in fast-food restaurants may have high saturated and trans fat content. Saturated fats raise low-density lipoprotein, or LDL, cholesterol, which can form plaques on the walls of the arteries and increase the risk of heart disease. Trans fats raise LDL cholesterol and also lower levels of healthy high-density lipoprotein, or HDL, cholesterol, which helps clear the arteries of excess cholesterol. Many restaurants stopped using fatty additives, such as lard, in their frying process to lower saturated-fat content. They replaced them with hydrogenated vegetable oils. However, hydrogenated oils used for fried and processed foods increase trans fat content. Responding to people's concerns about health, many fast-food restaurants now offer information on ingredients and nutrition on their menus. They also offer such lower fat items as lean meats, grilled chicken, salads, low-calorie dressings, low-fat milkshakes and other foods for health-conscious diners.
Food Choices
Eating at fast-food restaurants that feature salad bars, soups, fruit, vegetables and yogurt provides you with healthier choices, the University of Maryland Medical Center advises. These foods are low in fat and contain more nutrients. When ordering take-out foods, you can supplement and balance your fast-food meals with nutritious fruits, vegetables, yogurt or other healthy items you have at home or in the office. For example, you can order a single-meat, chicken or fish sandwich and have healthy veggie sticks or fruit as a side instead of French fries, which contain trans fat. Or choose a baked potato where available instead of fries and use a low-fat topping, such as low-fat or nonfat yogurt. Even if low-fat, healthy meals take a bit longer to prepare, they help decrease your risk of high cholesterol, weight gain and the health disorders that follow.
Protein Options
Healthier protein foods include lean meats, skinless chicken and fish, which can reduce your fat intake. Choose meats, poultry and fish that are baked, broiled or grilled instead of fried, whether preparing it yourself or ordering it at restaurants. Select low-fat or fat-free dairy products to reduce your intake of saturated fats. A healthy option to fast foods includes keeping plenty of healthy foods available to make at home and bring to work or school for quick, nutritious meals. Eat at home as much as possible or choose restaurants that focus on healthy food preparation.
Fiber Foods
Focus your meals more on fresh, whole foods rather than processed foods or high-fat meats. Fibrous foods, including fruit, vegetables and whole grains, contain nutrients and are low in fat. They also provide you with a full feeling to satisfy your hunger without causing digestive difficulties or problems with weight gain from fatty foods. Fresh fruit and vegetables or steamed vegetables can be made quickly for fast meals. Whole grains include bread, cereal, pasta, rice and oatmeal.
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