How to Navigate Eating at Fast Food Restaurants

Here in the United States, it is very common to find fast-food chain restaurants on every corner. We live in a fast-paced world, which can require us to pick fast-paced foods. It can be convenient for many people and can also be delicious. But should convenient, fast food restaurants be something we continue implementing in our day-to-day schedule? Is eating at fast food restaurants causing us to have health issues?

Why Are We Eating at Fast Food Restaurants

I do want to start off by saying fast food restaurants are not the enemy. For many people, fast food restaurants are sometimes the only way of getting a meal throughout the day. If you and your family are on a road trip and can only find a fast food restaurant on the way, then that is the best way to get your meals in. Many people who work the graveyard shift have limited options for places to eat, and a lot of the time those options are fast food restaurants. Food deserts are also very common here in the United States. Food deserts are areas in which it is difficult to buy affordable or good-quality fresh food. Those who live in food deserts get a lot of their meals from fast food restaurants. If you find yourself only having the option of fast food restaurants to eat, take it. Some food is better than no food. 

How is it Affecting Us?

On the other hand, having too much fast food can also contribute to some health issues. Foods at fast food restaurants tend to be higher in calories, fat, and sodium. Consumption of fast food on a daily basis and increased caloric intake will lead to obesity. (1) People who eat frequently at fast food restaurants have a higher chance of being overweight or obese. Being overweight or obese can lead to different health issues like diabetes, hypertension, high cholesterol, and many more. Limit eating at a fast food restaurant to about 1-2 times a week if possible. If you have the option to not eat at a fast food restaurant it can help you reduce these health issues.  

What to Look for on the Menu

If you see yourself going out to your favorite fast food restaurant there are a few things you can look for in the menu to make better food choices. 

• Pick the kid’s size meals to better portion your food.
• Try to pick foods that are grilled instead of deep-fried. For example, get the grilled chicken sandwich instead of the crispy chicken sandwich.
• Pick food choices that have vegetables or add more vegetables.
• For your side get a side of fruit or a side salad instead of french fries
  • If these options are not available get a size small for your french fries
• Pick drinks low in calories like water, unsweetened tea, or diet soda

You should not feel guilty when going out to eat at a fast food restaurant. There are many great options you can find on the menu that are nutritious and delicious. Making these small changes in your life can lead to big differences.

References: 

1. Naeem, S., Ahmed, W., & Younas, M. (2019). FAST FOOD CONSUMPTION AND INCREASED CALORIC INTAKE LEADING TO OBESITY A SURVEY AMONG PAKISTANI TEENAGERS OF LAHORE PAKISTAN. INDO AMERICAN JOURNAL OF PHARMACEUTICAL SCIENCES2019. https://doi.org/http://doi.org/10.5281/zenodo.2587064