Is Fast Food Really That Bad?

With all the reports of how unhealthy fast food is, why is anybody still eating it? The reality is simple: it’s cheap, convenient, and filling. The problem is that just one fast food meal can pack enough calories, sodium, and fat for an entire day or more. Eating fast food on a regular basis can lead to a variety of different health problems, including obesity.

The Marketing Problem

A recent study from Reuters revealed that fast food companies are increasing efforts to market themselves to children and toddlers with television ads and websites geared to kids. In fact, the fast food industry spent more than $4.2 billion in 2009 on marketing and advertising alone.

Why do companies spend so much money on child-targeted advertising? Because it works! These commercials cause our children to “hunger” for these unhealthy foods. And with the average child exposed to over 40,000 commercials a year, there’s no wonder children crave fast food.

According to CDC data, during 2015-2018, over one-third of U.S. children and adolescents aged 2-19 years consumed fast food on a given day, and children and adolescents consumed an average 13.8% of their calories from fast food.

Legislative Efforts: The San Francisco Law

Because of the childhood obesity epidemic, San Francisco passed a groundbreaking law regarding fast food. The law, which took effect December 1, 2011, restricts the fast food industry’s practice of giving away toys with children’s meals. Kid’s meals must meet certain nutritional standards before they can be sold with toys. They must be:

• Less than 600 calories
• Contain fruits or vegetables
• Include beverages without excessive fat or sugar

Toys tend to lure children into buying these kid’s meals, so certainly this law will help encourage healthier options.

Making Healthier Choices

Eating fast food doesn’t have to be a disaster. There are ways to make healthy choices. A study conducted by Yale’s Rudd Center for Food Policy and Obesity looked into fast food and kids. The study states that healthy side dishes and beverage options for kids’ meals are rarely offered as the default. So while healthier choices are there, it’s really up to the consumer to pay close attention while ordering.

Tip 1: Do Your Research

Preparing before you go can make a huge difference. You can check the nutritional guide of most chains online. You’d be surprised just how many calories many fast food items contain. The CDC emphasizes that having nutrition information and caloric content on restaurant and fast food menus is one strategy for healthy food environments. Choices made with knowledge are always healthier.

Tip 2: Ditch the Soda

Choose to drink water instead. Soda is a huge source of hidden calories. One 32 oz cola packs about 400 calories! Try water with lemon or order unsweetened iced tea for more flavor. This simple swap can cut hundreds of calories from your meal.

Tip 3: “Undress Your Food”

Be careful of calorie- and fat-packed salad dressings, cheese, and sour cream. For example, ask for a grilled chicken sandwich without the mayonnaise. Request dressings and sauces on the side so you can control portions.

Tip 4: Special Order Your Food

Many menu items would be healthier if they were prepared differently. Ask for vegetables and main dishes to be served without the sauce. If the food is fried or cooked in oil or butter, ask to have it broiled or steamed. Don’t be afraid to make special requests.

Tip 5: Avoid “Supersize” Portions

Avoid ordering “supersize” portions, regardless of the price difference. An average fast food meal can run up to 1,000 calories or more. Choose a smaller portion size, order a side salad instead of fries, and don’t supersize anything. The extra cost savings isn’t worth the extra calories.

Tip 6: Beware of Some Salads

Just because it has lettuce doesn’t mean it’s healthy. Some fast food salads have over one thousand calories. Order your salad without croutons, cheese, fried chicken, and fatty dressings. Instead, choose a salad with grilled chicken and either low-fat or fat-free dressing.

The Bigger Picture

Research has shown that fast food consumption has been associated with increased intake of calories, fat, and sodium, and poorer diet quality in children and adolescents. The nation’s obesity epidemic has focused attention on fast food restaurants.

The good news is that many chains have begun offering healthier options. But they don’t help unless you actually order them. The CDC recommends that parents introduce young children to healthy foods early, including a variety of fruits and vegetables, as healthy eating patterns established early in childhood can influence eating habits throughout life.

Teaching Moments

Every fast food visit is an opportunity to teach your children about making healthier choices. Involve them in reading nutrition information, comparing options, and understanding why certain choices are better than others. These lessons will serve them well as they grow older and make more independent food choices.

The Bottom Line

So while it’s not always the ideal choice to eat at fast food chains, with some knowledge and good common sense, we can stay on track toward a healthy lifestyle. The key is making informed choices, controlling portions, and limiting frequency.

Remember: fast food doesn’t have to be completely off-limits, but it also shouldn’t be a regular part of your family’s diet. Save it for occasional convenience when needed, and always choose the healthiest options available. Your children’s health is worth the extra effort to make better choices.