Healthy Eating at Fast Food: Impossible or Not?
While the average Canadian may enjoy eating in fast food restaurants, few do it regularly. According to the national survey, Canadians eat in fast food restaurants, three times a month on average. It is even less often - 2.4 times a month - when families eat out.
"Two to three meals per month cannot be blamed for the rise in obesity rates over the past 30 years," says Laura Pasut, a registered dietitian and owner of Nutridata Consulting. "Many factors, including a sedentary lifestyle, a high intake of energy-dense foods and genetics, contribute to an increase in weight gain."
"Advising Canadians to avoid certain foods or certain restaurants is not always practical or necessary," continues Pasut. "Many foods that are synonymous with fast food, such as hamburgers, chicken sandwiches, pizza and sub sandwiches, are nutritious and part of the four food groups of Canada's Food Guide to Healthy Eating."
Most people tend to rate foods as good or bad, based solely on calories or fat, but that's only part of the story. Pasut suggests making comparisons based on nutrients per calorie.
"Nutrient density is a scientific method for evaluating the nutritional contribution of various foods," explains Pasut. "For example, consider three common menu items that have about 300 calories each - a serving of medium fries, a large regular soft drink and a regular burger.
The fries contain twice as much fat as the hamburger and very few vitamins and minerals. Practically all the calories in the soft drink come from sugar. The meat in the burger is an excellent source of protein, zinc, vitamin B12 and a good source of ready-to-use iron. With
the bun, the burger also provides many additional B vitamins. That makes the hamburger a superior nutrient dense choice. Or in other words, it is better nutritional value for your calories."
MAKING HEALTHIER CHOICES
When fast food restaurants first arrived they offered a limited menu so that service could be fast. But today, the menus are more diversified and according to the survey, 50 percent of Canadians say they are making an effort to make healthier menu choices most of the time.
However, that's where Canadians need more information. Thirty percent thought that ordering a tossed salad would be a healthier choice. "While a salad contributes vitamins A and C, as well as fibre," says Pasut, "those benefits are quickly diluted if you add regular dressing. A serving of Caesar dressing has 180 calories and almost 20 grams of fat, thus quickly changing the nutrients per calorie ratio."
Pasut concludes with some practical advice for families. "If eating out is an occasional treat, you probably don't need to worry if your children order pop and fries, as long as you regularly serve healthier choices at home. Your overall intake over time determines healthy eating."
However, for people who frequent fast food restaurants on a regular basis, Pasut has the following recommendations:
- Order grilled meats, poultry or fish instead of breaded or fried menu items.
- Resist the temptation to supersize your sandwich and you can walk away from 70 to 280 calories.
- Choose lower fat milk or juice rather than regular soft drinks.
- Ask for low fat dressing for your salads.
- Have your potato baked - or if you really want the fries, ask for a kid-size or small serving and save 60 to 330 calories.
- Round out your meal with fruit or yogurt and fruit.
Dr. Mark Tremblay, chair of Active Healthy Kids Canada, agrees that eating on the run is a way of life for many active families. He says; "In addition to selecting healthier food options when eating out ensure there is time for your family to participate in physical activities together several times each week."
Dr. Tremblay suggests:
- Act as a role model by being active with your kids. They will enjoy the focused time, attention and energy.
- Gradually introduce your children to a variety of sports – a new one each season. That way your children will develop a wide range of skills and interests they will be able to enjoy for the rest of their lives.
- Allow children to choose activities that interest them, but make suggestions if necessary.
- Routinely monitor the balance between homework time, planned activities and free time.
- Plan family activities that keep everyone on the go – playing catch, building a snowman, swimming or skating at your local community center.
- While your kids are at hockey practice or dance class, use the time to be physically active yourself. Go for a walk, do some light stretching or even pull a dynaband out of your bag for some resistance training.
