Sports Nutrition 101 - Life in the Fast Food Lane
2/16/2009 12:00:00 AM
Feb. 16, 2009
Where is most fast food fat found?
• Breakfast Foods:
o Croissants, biscuits, pancakes, donuts, pastries, sausage/cheese rolls, sausage patties, bacon, hash browns, other fried breakfast foods, gravies, full-fat cream cheese
• Lunch & Dinner Foods:
o Fried breading of foods, in the grease the food was fried in, in the butter the food was brushed with or dipped in, in sauces on sandwiches/salads/meats/vegetables, creamy sauces and dips
• Snack Foods:
o Pastry items, baked goods, pie crusts, batter, ice cream, lots of "low-carb" foods
Tips for avoiding fast food fat & extra calories...
• Ask for meats and buns not cooked in butter
• Ask for sauces, gravies, & salad dressings on the side
• Order foods that are not breaded or fried or at least peel the fried portion off... Choose grilled, baked, or broiled
• Ask for substitutions:
o Fruit cup
○ Yogurt parfait
o Vegetables or side salad
○ Wheat bread instead of croissant or roll
• Ask for a low-fat menu or low-fat items
• Limit your intake of the high-fat bread and butter on the table
• Stay away from "super-size", "biggie", "deluxe", etc.
• Share an entrée with a friend or spouse
• Choose salad or steamed vegetables as your "side item" with your entrée
• Watch your portion size...just because they serve it doesn't mean you should eat that much!
• "Fat-free" foods may not always be best; many have lots of added sugar so be careful
Food examples to cut extra fat & calories
Choose Grilled Chicken Sandwich... Instead of Cheeseburger
Choose Grilled Chicken Salad... Instead of Fried Chicken Salad
Choose Fruit Cup or Yogurt... Instead of French Fries
Choose Side Salad... Instead of Mozzarella Sticks
Choose Ketchup or Mustard... Instead of Mayonnaise
Choose English Muffin... Instead of Biscuit
Choose Wrap... Instead of Burger or Sandwich
Choose Vinegar and Oil Dressing... Instead of Creamy Salad Dressing
Choose Lettuce, Tomato, Onion... Instead of Cheese and Bacon
Choose Low-Fat Yogurt or Fruit Parfait... Instead of Ice Cream or Mile
