Fast Food
We use these words quite often but what do they mean? If you look them up online you’ll find they refer to highly processed foods, for example burgers, that are prepared quickly or are available on demand. These foods are often bought in fast- food restaurants.
Should I be eating fast foods?
Eating healthily isn’t about cutting out all processed foods, but about getting a balance of foods in your diet. So if you eat these foods less than once a week you needn’t worry. But if you eat these foods several times a week then you need to think carefully about the choices you make.
Can you make better choices in a fast-food restaurant?
More burger and pizza chains are beginning to explore what healthier options they can offer to customers in their restaurants. Some offer on-line details of the nutritional composition of their products which allow you to browse and choose more sensibly.
If you are watching your weight or want to eat healthily, the following guide might help you make a better choice.
Choose:
- Milk, fruit juice, water and sugar-free diet drinks
- Deli sandwiches
- Salads
- Grilled chicken
- Fruit
- Smaller portions
- Low-fat dressings
- Hot drinks like regular coffee and tea with low fat milk
Limit:
- Fries (especially thinly cut fries as these tend to absorb more fat)
- Thick milkshakes and regular fizzy drinks
- Large portions – go for regular size
- Fried foods
- Pies and pastries
Try choosing before you go:
- Check out the nutrition counter on the McDonalds UK site
- Check out the nutritional facts on the Burger King UK site
- Check out the nutritional calculator on the Pizza Hut website
- Check out nutritional information on the Kentucky Fried Chicken site
- Check out the nutritional information on the Subway site
Once you have calculated the total amounts of energy (calories), fat, fibre and salt from your menu choice try comparing these with Guideline Daily Amounts (GDAs). GDAs give you an approximate idea of the amount of key nutrients that make up a healthy diet for a whole day.
Remember these are averages, if you are particularly active you might need slightly more. If you want to lose weight you might need slightly less. It doesn’t matter if you eat slightly more on one day – we all do this – provided you even it out over a few days or a week.
Guideline Daily Amounts for Teenagers and Young People
| Age | Energy Calories (kcal) | Fat (g) | Saturated Fat (g) | Fibre (g) | Salt (g) | |||
|---|---|---|---|---|---|---|---|---|
|
|
|
|
|
|
|
|
|
| 11‑14 | 2200 | 1850 | 85 | 70 | 25 | 25 | 15 | 6 |
| 15‑18 | 2750 | 2100 | 105 | 80 | 35 | 25 | 18 | 6 |
| 19+ | 2500 | 2000 | 95 | 70 | 30 | 20 | 18 | 6 |
-
Male
-
Female
As a guide, breakfast should provide about 20% of your GDA for each nutrient. Your two main meals should provide about 30% each. This leaves about 20% for food and drinks at other times.
Energy, fat and saturated fat far too high?
Think again. Overall this diet would not be a healthy one for you especially if you choose this more than once a week. Try swapping foods and see if you can make a better choice.
Fibre too low?
Most fast foods are quite low in fibre. Look for wholegrain or wholemeal breads, salads, vegetables, pulses (like baked beans) and fruits to help increase your fibre intake.
Salt too high?
It can be hard to keep below the 6g maximum level. About 75% of our salt comes from processed foods so it’s not surprising it can be hard to achieve less than 2g per meal in many fast food restaurants. Try asking for fries without the salt. After a while you won’t miss it.
In line with your Guideline Daily Amounts?
Well done. If your choice comes within, or quite close to, your GDA's for energy, fat and saturated fat then you have chosen well.
Check out Eating Out for more ideas of what you could eat in your local fast food restaurant.
