Fast food restaurants have cropped up on almost every corner around the globe, with McDonald's alone operating more than 31,000 different restaurant locations and serving an average of 47 million people daily. Although the convenience factor of fast food restaurants can be appealing, the foods and preparation methods used make over-consuming this food a danger to your health. Cutting back on your fast food intake can help you stay healthier longer.
Calorie Consumption
When consuming a fast food meal, you are probably eating many more calories than you would during a regular, home-cooked meal. For example, if you visit your local Burger King and order a medium Whopper value meal with a Coke, you are consuming a total of 1,400 calories. You can easily eat your caloric allowance for the day during one fast food meal if you aren't careful. When you increase your daily calorie intake, you are likely to gain weight if you do not burn off those excess calories.
Sodium Intake
High-sodium foods are common in fast food restaurants. Adding salt to French fries and hamburgers increases already high levels. Condiments also add to sodium levels and go hand in hand with fast food. One packet of ketchup contains 100 mg of sodium. A healthy adult should not consume more than 2,300 mg of sodium per day. Too much sodium can lead to high blood pressure and put you at greater risk for stroke.
Bad Fats
Fast food is filled with bad fats that may lead to elevated levels of cholesterol. The fried foods and meat products offered in fast food restaurants contain trans and saturated fats. When over-consumed, these fats can lead to a number of different health complications, such as heart disease and type 2 diabetes.
Sugar Content
In addition to high fat, calories and sodium, fast food is also high in sugar. A medium cola from your favorite fast food chain supplies 77 g of sugar from high fructose corn syrup, an ingredient linked to obesity. This huge amount of sugar may not only cause you to gain weight, but can also create dental problems and elevate your triglyceride levels.
Consequences
The combination of increased calories, sodium, fat and sugar can all lead to obesity. If you frequently are consuming fast food, you will probably gain weight. Obesity can result in other health concerns, such as heart disease, diabetes, cancer, arthritis, reproductive complications and even premature death. The frequent consumption of fast food can increase your risk for all of these complications.
Fast Food Smarts
If eating at a fast food restaurant, practice making smarter decisions when picking out menu items. Avoid oversized products or foods in multiples -- for example, skip the double cheeseburger and opt for a single, and pick a smaller size instead of the "super-sized" version. Steer clear of fried foods and excess fat. Instead, choose broiled or grilled chicken breast. Skip the sauce on your sandwiches, as many are high in calories and fat. You can also grab a salad for an appetizer. This will help fill you up and limit your calorie intake, but beware of creamy salad dressings. Look for light Italian or vinaigrette options to avoid consuming too many calories.
References
- American Diabetes Association: The Fast Food Challenge
- U.S. Department of Health and Human Services; Overweight and Obesity: Health Consequences; January 2007
- American Dental Association: Diet and Oral Health
- MayoClinic.com; Pass on the Salt: Most Americans Would Benefit from Lower Sodium Intake; September 2009
- McDonald's; FAQ; March 2007
- Burger King: Menu and Nutrition
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