Ghost-Written Article
Fast Food May Be Fast, But Other Food Choices Mean Better Health
By Peter Gintner, PA-C
You've worked all day and you're running late. You're tired and your stomach is growling. You know the leftovers are gone and you don't feel like cooking.
What do you do? If you're like millions of Americans, you zip over to your favorite fast food restaurant, pull into the drive-up lane and order a burger, a taco, a pizza or something else that promises to satisfy your hunger in a hurry.
No doubt about it, fast food is a convenient solution when we're trying to squeeze a meal into our jam-packed schedules. Unfortunately, what's also true is that burgers, fries and other fast foods contain plenty of fat and cholesterol. When consumed on a steady basis, these substances can result in higher blood cholesterol levels and an increased risk of heart disease.
What's also important to remember is when you're eating fast food, you're often missing out on the key basics of a healthy diet. According to the U.S. Department of Agriculture, our diet is crucial to helping us minimize the amount of fat and cholesterol that we consume, as well as sugar and sodium. It's also crucial in providing important nutrients like vitamin A and vitamin C in ensuring good overall health.
At this point, maybe you're thinking this sounds OK. But maybe you're also wondering if this is realistic—especially when you want to eat out. The good news is you can eat out at restaurants, and you can do it without compromising your health.
First of all, choose where you want to eat carefully. Are there low fat as well as high fiber selections on the menu? These can help reduce the risk of some types of cancer. Is there a salad bar? How are the meat, chicken and fish dishes cooked? Can you have menu items broiled or baked without added fat instead of fried? These are important things to know before you enter a restaurant—fast food or otherwise.
If you're fortunate enough to live in an area with a wide variety of restaurants, another option is to try ethnic cuisines. Italian and Asian restaurants are especially worth a try as they often feature low-fat dishes, though you must be selective and alert to portion size.
Many Chinese, Japanese and Thai dishes include plenty of steamed vegetables and a high proportion of vegetables to meat. Ask the chef to cook your food without soy sauce or salt to decrease sodium. Eating less salt and sodium is better for your heart and your blood pressure.
Finally, when you go out, make sure you get what you want and that you're in control. Ask how dishes are cooked. Don't hesitate to request that one food be substituted for another. Order a green salad or baked potato in place of French fries, or order fruit, fruit ice, or sherbet instead of ice cream.
While there's no disputing the fact that fast foods are high in fat and cholesterol, this doesn't mean you have to banish them from your diet altogether. What it comes down to is making good choices. The Food and Drug Administration (FDA) recommends a "choose more often" approach. This means taking steps—whether eating out or at home—to choose more often foods that are low in fat and high in fiber.
In the last few years, there has been a mountain of research by such organizations as the FDA and the USDA showing that the way people eat has a lot to do with how healthy they are—and how healthy they stay. By maintaining a well-balanced diet of fruits, vegetables and grain products, you can succeed in reducing your risk of suffering diabetes, digestive disorders, heart disease and even certain cancers.
So what does this mean the next time that urge strikes for a burger and fries? It can mean go ahead—with one condition. The condition is that fast food should only get a supporting role in your diet. The lead roles should go to the "big guys"—fruits, veggies and grains!
Peter Gintner is a 1987 graduate of the University of Wisconsin-Madison Physician Assistant Program. He is board certified by the National Commission of Certification of Physician Assistants. His areas of medical specialty include weight management, and care for all ages, including newborns. His office is located at Victory Medical Clinic, Thorp.
This article was published in the Sept. 26, 2001 edition of the O-W Enterprise, Withee, Wis.