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Fast food offers some healthier choices
STILLWATER, Okla. – With more and more after school and evening activities being scheduled, it is getting harder and harder for Oklahoma families to find time to eat dinner, let alone eat it together.
Many families are in the situation where there is a sports practice after school, a PTA meeting in the evening, swim team practice and curriculum night at the school. Mom gets off work just in time to pick up one child from an activity and drop off another. Dad has a big presentation due this week and is staying late at the office. Somewhere in that hectic schedule the family needs to eat dinner.
Oftentimes when families are crunched for time in the evenings they will simply whiz through the drive-through window at one of the local fast food restaurants or pick up a pizza on the way home, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.
“Eating several fast food meals per week isn’t necessarily a good thing, but on occasion it’s fine,” Hermann said. “While many of the menu choices are loaded with fat and calories, many fast food restaurants offer a variety of options that are lower in fat and calories. These options are better choices when you have to eat on the go.”
The first thing consumers need to keep in mind is to order small portions. Many menu choices are available to be “super sized.” Although it may only be a small amount of money to upsize your order, this amount of food may be nearly double the amount a meal should be. Not only are consumers eating more food with this choice, they’re also consuming more fat and calories. Small portions also can be found on the children’s menu.
“Kids menus also are offering alternatives to fries and soda,” she said. “Some fast food eateries offer apple slices, mixed fruit and milk as healthier options.”
To lower fat, Hermann suggests using mustard as a condiment on sandwiches instead of mayonnaise or tartar sauce. However, many condiments including pickles, tartar sauce and ketchup provide a lot of sodium.
In addition, select fast food items that are broiled, baked or grilled instead of breaded and fried. Foods that are breaded and fried contain more fat and calories. When ordering a hamburger, skip the cheese and high fat sauces. Instead, load the burger with lettuce, tomato and onions.
A variety of salads can be found on many fast food restaurant menus. However, it is best to stick with mixed greens with grilled meat and light dressing. Some salads contain pieces of fried chicken which add extra calories. Use good judgment when selecting a salad. Just because it is a salad does not mean it is a healthy choice.
When it comes to beverages, stick with water or low-fat milk. Regular soft drinks are loaded with sugar and empty calories, she said.
“There are times that in order to have time to eat, families must opt for the drive-through. Fortunately, restaurants are offering some healthier choices,” Hermann said.
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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
Trisha Gedon
Communications Specialist
Agricultural Communications Services
136 Agriculture North
Oklahoma State University
Stillwater, OK 74078
405-744-3625 (phone)
405-744-5739 (fax)
