Fast Foods

A $23 billion dollar industry selling "American's favorites"

If you choose fast foods carefully, you don't have to let them become a dietary danger. It's possible to get protein, iron, certain B vitamins and calcium from fast foods, but it's equally possible to get too much fat, sugar, sodium, and too many calories.

Consumers demand fast food outlets, but fast food doesn't have to be junk food. About 140,000 fast-food outlets in the United States account for 45 percent of the restaurants available to hungry consumers. Americans spend about $23 billion a year on favorites like hamburgers, french fries, milk shakes, pizza, chicken, and tacos sold by fast-food restaurants. They are attracted by the quick service, relatively inexpensive prices, taste, and consistency offered by fast food restaurants.

Fast foods aren't necessarily junk foods. Fast foods are full of nutrients, but not necessarily those we want to eat in large quantities. If you choose fast foods carefully, you don't have to let them become a dietary danger. It's possible to get protein, iron, certain B vitamins and calcium from fast foods, but it's equally possible to get too much fat, sugar, sodium, and too many calories.

A recent U. S. Department of Agriculture study found most fast-food main dishes, french fries and sauces to be high in fat, and it found desserts and milk shakes high in fat and sugar. Also, these foods lack fiber, which is an important element in a good diet. The fast-food chains which have added salad bars have increased the nutritional benefits of their meals.

Watch sodium content

The high sodium content of most fast foods can be a drawback for people who must restrict their sodium intake. Just one fast-food meal can supply all the sodium a person needs for a day.

To enjoy fast-food meals and reduce their potential nutritional disadvantages, follow these rules:

1. Eat a variety of foods instead of one favorite all the time, and add plenty of fruits, vegetables, and whole grain and dairy products to the meals you eat at home.
2. Maintain ideal body weight.. Fast foods can be high in calories, so order the small size of french fries instead of the large, for example, to keep the calories down. Better yet, order a baked potato instead. Order small milk shakes and soft drinks.
3. Drink skim milk or orange juice instead of soda.
4. Eat foods with starch and fiber, such as salad and vegetables.
5. Try to avoid fats by doing without mayonnaise and sauces.

If the fast-food outlet offers only a limited menu, it's harder to choose foods wisely. You can speak up and ask for the foods you'd like to see served.

If enough people ask for skim milk, orange juice, unsalted french fries, whole wheat buns, more salad bars and fresh fruit, these items may begin to appear on menus.

Consumers are asking for more information on nutrition and the industry is responding.

For more information on nutrition and the foods which make up a healthful diet contact your local county Extension office.