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As you can see from the best/worst lists, what you
choose to eat can greatly affect the nutritional quality of your
meal. Fast food chains are not required to disclose nutrition
information, creating a problem for the health-conscious consumer.
However, if you remember a few basic guidelines (fried foods are
fat-filled; adding cheese adds extra fat) you'll be ready to make
some healthy choices. Because selections change so often, don't
hesitate to ask your favorite chain for nutritional information.
Most fast food chains will provide it on request. Your overall
objectives are to reduce fat, calories, and sodium, and add fiber.
Here are some specific tactics to employ:
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Avoid or cut back on condiments:
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mayonnaise (2 tablespoons = 194 calories, 21 grams
fat )
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tartar sauce (134 calories, 14 grams fat, per
serving)
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cheese (Processed American, 92 calories, 7 grams
fat, per serving)
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salad dressing (2 ounces Olive Oil and Vinegar =
310 calories, 33 grams fat)
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Choose grilled or broiled versions of foods,
rather than fried alternatives (see "Choosing the Lesser Evil" box
for comparisons).
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Order plain burgers or cheeseburgers, rather than
the "deluxe" versions.
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To reduce sodium, cut down on pickles, mustard and
ketchup.
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When ordering pizza, get vegetable toppings and a
thin crust.
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Visit the salad bar for fiber; fill up on
vegetables, fruit, and beans.
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Go easy on processed meats like bacon, pepperoni,
and sausage, which are high in fat and sodium.
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Choose muffins, pancakes, and low-fat milk for
breakfast foods, while avoiding biscuits (235 calories, 12 grams
fat) and croissants (180 calories, 10 grams fat).
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Supplement kids meals with milk.
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Try the leaner beef versions of your favorite
sandwich.
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Choose smaller portions of food or reduce servings
by one-third.
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Remove skin from fried chicken (a major reservoir
of fat) and fill out your meal with corn on the cob, mashed
potato, and salad.
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Order grain versions of bread whenever available.
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Use baked potatoes as a side dish without
elaborate toppings.
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Reduce calories by choosing juice or low- fat milk
instead of soft drinks (8-10 teaspoons of sugar per 12 ounce can)
or milk shakes (10 ounces = 300-400 calories).
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