Fast food is high in calories (with saturated and trans fat accounting for more than half of those calories) and low in nutrients (iron, calcium, riboflavin, and vitamins A and C). [1] Eating just one meal at a fast food restaurant can meet all of your caloric needs but only a portion of your nutrient needs. [2] This is the issue with fast food: too many calories and not enough nutrition.Fast food has consequences that go beyond the extra calories. The concept of fast food calls into question everything we've learned about healthy digestion. While eating on the go, it is difficult to maintain a parasympathetic state (rest and digest). Furthermore, eating fast, fatty foods that are low in fiber can cause digestive distress such as bloating and gas. Frequent visits to the fast food nation also increases one's risk of depression, making it even more difficult to find the motivation to make healthy lifestyle and dietary changes. [3]Consider this: as you progress from a highly processed diet to a diet based on whole foods, how can you visit a fast food restaurant and reduce the negative effects on your health?
Getting the Most Out of Fast Food:
If you're looking for whole foods at a fast food restaurant, salad bars or packaged salads may be your best bet. At a salad bar or on the menu, look for whole fruits and vegetables, whole grains, eggs, and grilled (not fried) meat. There are a few fast food restaurants that use pasture-raised, hormone-free meat, poultry, and animal products.
Another way to avoid a highly processed component of a typical fast food meal is to eat a burger without the bun. A bun contains chemicals, preservatives, and artificial flavors in addition to refined grains and low-quality oils and sugars.
To increase the fiber content of your meal, look for whole grains and legumes. Brown rice is available in some fast food restaurants instead of white rice. Fiber-rich legumes such as refried beans or black beans may also be an option.
Drink water with your meal rather than soda. One of the best decisions to make when eating out at fast food restaurants is to avoid all soda (including diet), juice, and sweetened tea. Consider adding a squeeze of lemon to your tap or soda water for flavor.
Mayonnaise, ketchup, creams, and dips should be consumed in moderation because they often contain high-fructose corn syrup and unhealthy fats. Remember that salad dressings are frequently made with omega-6-rich oils such as soy and corn. Mustard is frequently used as a healthier condiment. Take it easy. Eat with purpose.Before you eat, take a few deep breaths.
Because fast foods are high in calories, avoid supersized and adult-sized portions. A twenty-four ounce vanilla milkshake, for example, has 600 more calories than a twelve ounce milkshake.
Be daring! Inquire about the ingredient list and nutritional information. Take charge of the food that is ordered.
A Special Remark on Saturated Fat:
Limit or avoid saturated fats found in fried foods and highly processed meats such as sausages, bacon, and ready-made meat products when dining out. Fast food restaurants rarely buy meat from animals raised in their natural environments. High dietary intake of saturated fat from highly processed foods Limit mayonnaise, ketchup, creams, and dips, as these frequently contain high-fructose corn syrup and unhealthy fats. Remember that salad dressings are frequently made with omega-6-rich oils such as soy and corn. Mustard is frequently used as a healthier condiment.
Processed meat has been linked to heart disease and premature death.Saturated fat from healthy animals and plants, on the other hand, can be a part of a healthy diet when combined with other whole foods. However, unless a fast food restaurant provides information about how the animals were raised to produce the meat they sell (which may include labels such as organic, hormone-free, or free-range), a reasonable assumption is that the animals were raised in cramped quarters with little exercise on a soy or corn-based diet.
What About Sodium And Salt:
Remember that salt is a combination of macrominerals that the body requires to function. Salt is made up of sodium chloride and chloride. These are vital electrolytes in the body that influence blood pressure regulation, fluid balance, and even nerve conduction. The problem with fast food is that it contains excessive amounts of refined salt. Remember that the general recommended daily limit of sodium intake for most people is about 2,300 mg of sodium per day, or one teaspoon of table salt, and may be lower for those at risk of high blood pressure, heart disease, or kidney disease.Furthermore, a diet that contains roughly twice as much potassium as sodium promotes healthy heart function. Because fresh fruits and vegetables are the best sources of potassium, eating a fast food diet makes it difficult to achieve a healthy balance of these minerals.
A good rule to follow when eating fast food is to avoid adding salt to your food. Don't forget to include more potassium in your diet to help balance out the sodium. Aiming for half a plate of vegetables at each meal will help to maintain a healthy sodium-potassium balance.Let us salute the mighty avocado, which contains up to 700 mg of potassium in a single medium-sized fruit!
When compared to highly refined table salt, sea salt generally contains the same amount of sodium. Sea salt, on the other hand, is less processed and contains minerals such as calcium, magnesium, and potassium. Don't be fooled into thinking that switching to sea salt will drastically reduce your sodium intake. If you want to add more flavor, start by experimenting with spices like cumin, turmeric, oregano, and garlic.