Running the daily race from school to ballet class to soccer games, you may find yourself succumbing to the temptation to stop and feed your child convenient, tasty and relatively inexpensive fast food. While it tastes good and makes your child happy, fast food does not provide your child with the nutrition that he needs. When kids eat too much of this type of food, they run the risk of developing serious health problems now and in the future.
Fat Content
Fast food typically contains large amounts of fat, especially saturated and trans fats, which are not healthy for anyone. According to the U.S. Department of Health and Human Services, your child's daily fat consumption should equal approximately 30 percent of her daily caloric intake, and most of this fat should be of the heart-healthy unsaturated kind. The dangers of consuming too much fat regularly include a propensity toward obesity, which leads to heart disease, diabetes and other serious health problems.
Sodium Content
In addition to containing too much fat, many fast food meals contain large amounts of sodium. Your child should consume no more than 2,300 mg salt each day, and preferably less than 1,500 mg. According to HelpGuide, approximately half of fast food restaurant meals contain more than 1,500 mg sodium. One of these meals would provide your child with more sodium than he should eat in an entire day. High levels of dietary sodium can lead to high blood pressure and high cholesterol.
Large Portion Sizes
Fast food restaurants provide you with a lot of food for a little bit of money. A burger and a medium order of fries is a large portion of food for a child. Eating large portions of fatty, heavy food leaves little room for the nutritious foods that she needs to grow and be healthy, such as fresh fruits and vegetables, whole grains and low-fat dairy products. Eating such large amounts of food on a regular basis can also steer your child toward childhood obesity, which often leads to adult obesity.
Recommendations
Allow your child to eat fast food only as an occasional treat; do not rely on it as a regular source of nutrition. When you do eat fast food, teach him about making healthful choices whenever possible. For example, encourage him to choose water, milk or 100 percent fruit juice in lieu of sugary, caffeinated soft drinks. Ask him to try a side dish of salad or fruit instead of an order of fries. Choose grilled chicken over fried, and whole-grain breads over white breads, when possible. Finally, let your child know that he should stop eating when he feels satisfied, and that he does not need to finish his entire portion.
References
- HelpGuide; Healthy Fast Food: Tips for Making Healthier Fast Food Choices; Maya W. Paul; Sept. 2010
- MayoClinic.com: Sodium; How to Tame Your Salt Habit Now; March 31, 2011
- HealthyKids; Eating Well While Eating Out; Mary L. Gavin, MD; May 2009
- U.S. Department of Health and Human Services: A Healthier You
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