The fast food industry is a multibillion dollar industry with more than 300,000 establishments as of 2010, according to research from IBIS World. The number and convenience of fast food restaurants makes it difficult to avoid fast food completely. However, severely limiting or avoiding fast food can benefit you in several different ways.
Significance
Medical professionals often single out fast food as a reason for the increasing number of obese Americans, as evidenced by February 2006 study in the "American Journal of Clinical Nutrition." Researcher David Jacobs indicates that the tendency of Americans to consume large amounts of fast food while staying relatively sedentary increases weight. Staying at a healthy weight and limiting the amount of fried foods, saturated fats and high sodium you eat helps you control your weight, insulin levels and can help you avoid certain cancers.
Calorie and Weight Management
The large portions, fat content and calories in breakfast, lunch and dinner meals at fast food restaurants may lead you to exceed daily limits. A fast food steak and egg biscuit and an order of hash browns have 880 calories and 59 g of fat. An 800-calorie breakfast is almost half the 2,000 calories an average adult needs for the day, and the 59 g of fat is all the fat you need in one day. A meal of a double hamburger with mayonnaise, large french fries and a 21 oz. soda has 1,622 calories and 85 g of fat. Avoiding fast food completely may help you with your weight and calorie management.
Health Considerations
A fast food hamburger has more than 21 g of saturated fat and 1,081 mg of sodium. Large french fries have 3.5 g fat and 490 mg of sodium. Eat these together and the total sodium content is more than the 1,500 mg recommended by the American Heart Association. Saturated fat, trans fat and sodium consumption above recommended levels have a detrimental effect on your arteries, blood pressure and increase your risk of stroke, heart disease and obesity. Even seemingly healthy choices, such as a grilled chicken sandwich with bacon and mayonnaise, contains 590 calories and 21 g of fat. Making your own grilled turkey hamburgers or baked fries at home saves calories, and reduces or eliminates the amount of saturated fat and sodium you consume.
Nutrient Balance
The nutrient composition of most fast food meals is mainly carbohydrates and proteins, with little dairy, vegetables or fruits. Eating fast food meals regularly may mean that you fail to meet your body's requirement of eating 2 to 2 1/2 cups of fruits and vegetables and 3 cups of dairy. Vegetables and fruits give you vitamins and minerals, while dairy provides you with calcium and protein.
Strategies
If you choose to eat an occasional fast food meal, make the healthiest choices possible. Use the company's website to search for nutritional information. Choose grilled meats, but omit the mayonnaise, bacon, cheese and creamy sauces. Ask for fruit cups in place or fries, or leave off the french fried potatoes completely. Order water or unsweetened tea in place of sodas or shakes.
References
- IBIS World; Fast Food Restaurants; Dec. 22, 2010
- "American Journal of Clinical Nutrition"; Fast Food and Sedentary Lifestyle: a Combination That Leads to Obesity; David R. Jacobs; February 2006
- Weight-control Information Network; Do You Know the Health Risks of Being Overweight?; November 2004
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- USDA Nutrient Data Laboratory: Fast Food
- American Heart Association; Sodium Recommendations; Feb. 8, 2010
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