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'Healthy fast food
by Andrew Vaupel, Jayplay writer
Follow a few simple steps, watch what you eat and you'll avoid a super-sized waist.
College students eat fast food for breakfast, lunch, dinner and even between meals. Fast food is only a part of America's obesity issue, but college students must become aware of the problem. The Centers for Disease Control reported in 2003 that the prevalence of obesity among adults ages 20 through 74 nearly doubled from 15 percent in 1976 through 1980 to 28 percent in 1999 to 2000. Despite our best intentions to eat a healthy diet, cravings and the demands of school, work and time send us in search of the quick fast food fix. No one can stop you from eating fast food, so here are some tips for when you have your next burger-and-fries craving.
Don't eat it all at once
A regular-size burger provides two servings of grain, 3 ounces of protein and 260 calories, which is just right for a single meal. But if you switch from a regular burger to a Big Mac value meal with large fries and a large Coca-Cola, your calorie total soars to 1400 calories — almost a day's worth of calories for the average college student. Either take home leftovers
much more you may end up super-sizing your waist and your value meal.
Fried chicken tenders are not healthy
Fried chicken tenders are not healthy Even though chicken sandwiches, fish sandwiches and chicken tenders seem to be a healthy alternative, they aren't if they've been dunked in a hot-oil fryer. When fried foods are dunked in a vat of oil they soak up even more calories. For example, the five-piece McDonald's Chicken Selects breast strips have 630 calories, 33 grams of fat and 46 grams of carbohydrates. A Big Mac has a similar 580 calories, 30 grams of fat and 46 grams of carbohydrates.
So watch how much fried food you eat. Even fish sandwiches are rarely healthy, because they are usually fried. Items that are baked, broiled, roasted or grilled are better choices. But ask for the sauces on the side so you control how many extra calories, fat and carbohydrates you eat.
Drink better
Even if you choose healthy main dishes you can destroy your hard work by ordering a big drink. Skip the sodas and you'll save tons of calories. "Avoid anything with added sugar or high-fructose corn
A super-sized 42-ounce pop or fruit drink will set you back 410 calories. It would be
more, but you get a lot of ice. "Smoothies are great if you make them yourself, but most of the commercial ones are loaded with sugar," says Grieger, Healthy Eating Expert for iVillage.com, a national women's Web site, and a registered dietitian in private practice in southwestern Vermont.
Make your own decisions
Look at your options and for places where your food is made to order so you can control the amounts. Consider ordering large salads, but don't spoil them with high-fat dressings. Roast beef, turkey and chicken sandwiches are often better than a burger.
"View your restaurant dining as a convenience. You are paying not to have to shop, cook and clean up," recommends Go Ask Alicei, Columbia University's Health O&A Internet Service, at www.goaskalice.columbia.edu. Take the time to make good decisions about what you eat and where. Don't let the closeness to home, school or work dictate where you eat. "Convenience is playing a larger role — pun intended — because many of us no longer cook, we reheat; we eat out more often; we buy pre-cooked foods at the grocery store." Grieger says.
Ask for nutrition information or visit fast-food Web sites to know what you are eating. To make the comparison simple, check the next page's three popular options at six different restaurants by grams of fat, grams of protein, grams of carbohydrates and calories
Compare your options
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Jayplay 10.7.04