Ohio State University Extension Fact Sheet

Family and Consumer Sciences

1787 Neil Avenue, Columbus, Ohio 43210

Life in the Fast Food Lane: Are You Living in the Fast Lane?

HYG-5555-06

Living on fast food? What’s your excuse?

Can’t cook.
Don’t like to cook.
Don’t like to clean up.
Don’t have time.
Not worth the effort “just for me.”

Fast food can fit into a healthy diet! Here is your guide for picking healthy fast foods!

The food should fit into one or all of the basic food groups, based on a reference 2000 calorie intake.
- — 3 servings of low-fat or nonfat milk or dairy products
- — 6-ounce equivalents of breads/cereals/grains; ½ should be whole grains
- — 2 cups of fruits
- — 2½ cups of vegetables
- — 5.5-ounce equivalents of meat or meat substitutes
The food contains a low amount of the following nutrients:
- — sugars
- — fat, especially saturated fat
- — salt
- — calories
The food has fewer calories and more nutrients than other choices

Take a new turn to healthy foods

Reduce fats, saturated fats, and cholesterol

Choose plain burgers, or beef or grilled chicken sandwiches; leave off the sauce, mayonnaise, cheese, and bacon.
Regular yellow mustard can be used as a sauce.
Avoid or limit fried foods—fish, chicken, French fries, onion rings, etc.
Select broiled or grilled instead of fried.
Drink water, diet pop, tea, coffee, or 1% or skim milk.
Order your tacos on a plain soft tortilla.
Skip croissants and biscuits.
Eat raw veggies and green salads with a low-fat oil-based dressing.
Choose small portions; don’t choose a large or up-sized value meal.
Skip dessert.
Avoid coffee “whiteners,” such as creamers or sugars.

Limit sugar

Use less ketchup, pickle relish, honey mustard, jelly, honey, BBQ sauce, etc.
Avoid gelatin salads.
Avoid sweetened fruits at the salad bar—use fresh fruit instead.
Avoid sweetened soft drinks and shakes—ask for milk, water, tea, or coffee.
Skip sweet desserts.

Yield to the right choices

Limit sodium

No pickles.
Limit salad dressings—use a lemon wedge instead.
Some diet pops have sodium, others don’t—ask.
Avoid processed poultry and meat (chicken nuggets, some roast beef).
Limit sausage, ham, bacon, and biscuits.
Ask for fries without salt.
Don’t add table salt to meals.
Limit cheese.

Increase fiber

Choose fresh vegetables and fruits at the salad bar.
Select sandwiches with tomatoes and lettuce.
Choose whole grain or multi-grain buns.
Eat baked potatoes and the skins—go easy on the toppings.
Choose foods that include dry beans—burritos, chili, salad bar toppings.

Start in this lane

Tips to remember

Breakfasts are easy to make at home; buy prepackaged 6-ounce yogurts and have quick items such as cereals, bagels, English muffins, juice, and milk on hand.
Frozen, low-fat healthy meals that are microwaveable will provide correct serving sizes and are easy to prepare. These are convenient meals for lunch or dinner.
Weekly meals should be a combination of quick cooking ideas, frozen dinners, and supplemental foods (fresh, frozen, canned, and deli). Try to limit eating out when possible.
Choose a lighter option such as fresh salads with grilled chicken, fruit bowls with low-fat yogurt, or substituting a side salad or plain baked potato for French fries.
Check out www.mypyramid.gov for individualized recommendations based on age, sex, and activity level.

Sample menu

Eating right is possible. All it takes is a little planning. Buying prepackaged fruits and vegetables, and planning ahead what you will order when eating out will help. This menu is based on a 2000 calorie diet. Visit fast food company websites for printable nutrition guides that you can carry with you to help make the healthiest selections!

Week one
Breakfast	Lunch	Dinner
Sunday
½ cup grapefruit or cantaloupe 1 medium sized whole wheat bagel with fat-free cream cheese 8 ounces 1% or skim milk, coffee, or tea	1 grilled chicken breast ½ cup steamed green beans 1 whole wheat roll with spray butter ½ cup cherry tomatoes ½ cup apple wedges and grapes 8 ounces 1% or skim milk	Vegetable pizza (2 medium-sized slices) 2 cups tossed salad with fat-free or low-fat dressing with lemon wedge Banana Iced or hot tea
Monday
1 cup orange juice English muffin with jam 8 ounces 1% or skim milk, coffee, or tea	1 grilled chicken breast sandwich (no sauce) with lettuce and tomato ½ cup fresh fruit 6 ounces yogurt 1 cup carrot sticks, broccoli, and cauliflower with low-calorie dip No-calorie beverage	1 cup lite lasagna frozen dinner 1 cup cooked zucchini with basil and Parmesan cheese ½ cup fresh pineapple 8 ounces 1% or skim milk or no-calorie beverage
Tuesday
1 cup orange juice Whole wheat bagel with jelly or honey 8 ounces 1% or skim milk, coffee, or tea	1 roast beef sandwich on unbuttered bun with lettuce, tomato, ketchup ½ cup fresh fruit from home 8 ounces low-fat chocolate milk	1 sweet and sour chicken frozen dinner with brown rice ½ cup coleslaw with low-fat or fat-free mayo ½ cup cantaloupe and watermelon No-calorie beverage
Wednesday
½ cup fresh fruit in season 1 cup shredded wheat or bran flakes 8 ounces 1% or skim milk, coffee, or tea	1 plain hamburger on unbuttered bun with lettuce, tomato, ketchup (no cheese or mayo) Small French fries 1 cup orange juice or no-calorie beverage	1 low-fat frozen dinner ½ cup corn Side salad with low-fat or fat-free dressing (1 cup) 1 whole wheat roll 8 ounces 1% or skim milk
Thursday
1 cup orange juice 1 medium-sized bran muffin 8 ounces 1% or skim milk, coffee, or tea	2 beef soft tacos with taco sauce (no sour cream) Side salad with low-fat dressing ½ cup fresh fruit from home 8 ounces 1% or skim milk	1 low-fat frozen dinner or 1 rice bowl 1 baked tomato half with grated mozzarella cheese ½ cup peach, kiwi, melon salad with lemon yogurt dressing No-calorie beverage
Friday
1 cup orange juice 1 medium-sized unbuttered biscuit with honey 8 ounces 1% or skim milk, coffee, or tea	1 small chili ½ cup mini carrots from home 1 cup fresh fruit from home No-calorie beverage	1 cup stir-fry beef with pea pods and rice ½ cup fresh or canned pineapple 1 cup side salad and low-fat dressing 8 ounces 1% or skim milk
Saturday
1 cup orange juice 3 (3-inch diameter) pancakes with lite syrup 8 ounces 1% or skim milk, coffee, or tea	Microwave tuna patties (use water-packed tuna) ½ cup fresh berries 6 ounces yogurt ½ cup frozen mixed vegetables 8 ounces 1% or skim milk	4 ounces fried chicken without skin ½ cup mashed potatoes (no additional butter) 1 corn on the cob or green beans (½ cup) ½ cup red grapes No-calorie beverage
Week two
Breakfast	Lunch	Dinner
Sunday
1 cup orange juice 1 scrambled egg 1 slice whole wheat toast with jelly—no butter Coffee or tea	3 ounces broiled pork chops ½ cup canned baked beans 1 whole wheat roll with spray butter ½ cup coleslaw 8 ounces 1% or skim milk	Side salad and baked potato with broccoli and cheese Fresh fruit cup 8 ounces 1% or skim milk
Monday
6 ounces orange juice 1 cup multi-grain cereal 8 ounces 1% or skim milk, coffee, or tea	1 roast beef sandwich on unbuttered bun with lettuce, tomato, ketchup Small French fries 1 cup fresh veggies with low-calorie dressing No-calorie beverage	1 low-fat frozen entrée dinner ½ cup broccoli with lemon juice 1 banana 8 ounces 1% or skim milk
Tuesday
1 fresh fruit Plain bagel with jelly 8 ounces 1% or skim milk, coffee, or tea	Plain cheeseburger on unbuttered bun 1 cup tossed salad with fat-free dressing 1 cup orange juice	Broiled fish fillet Green beans Frozen au gratin potatoes Grated carrot/raisin salad with yogurt dressing 8 ounces 1% or skim milk, coffee, or tea
Wednesday
1 cup orange juice English muffin with spray butter 8 ounces 1% or skim milk, coffee, or tea	4 chicken tenders/nuggets no sauce Side salad with low-fat or fat-free dressing 1 fresh fruit from home 8 ounces 1% or skim milk	2 cups spaghetti with tomato and meat sauce ½ cup cooked spinach au gratin (use low-fat cheese) ½ cup apple wedges and lemon yogurt No-calorie beverage
Thursday
6 ounces orange juice 2 medium oatmeal muffins 8 ounces 1% or skim milk, coffee, or tea	Taco salad (no sour cream or chips) Fresh fruit cup No-calorie beverage	Oriental beef frozen dinner with rice and vegetables ½ cup hot sliced peaches with cinnamon 1 oatmeal raisin cookie 8 ounces 1% or skim milk
Friday
1 cup orange juice Raisin bagel with fat-free cream cheese 8 ounces 1% or skim milk, coffee, or tea	2 slices double cheese pizza 1 cup tossed salad with low-calorie dressing 1 piece fresh fruit from home No-calorie beverage	Chicken and pasta frozen dinner with vegetables ½ cup steamed garden blend mixed vegetables 1 cup tomato wedges 8 ounces 1% or skim milk
Saturday
½ cup cantaloupe, grapefruit, or orange sections 1 scrambled egg 1 English muffin with spray butter 8 ounces 1% or skim milk, coffee, or tea	1 grilled chicken breast on bed of fresh greens with low-fat balsamic vinaigrette dressing ½ cup canned peaches in lite syrup 8 ounces 1% or skim milk	1 cup broccoli and pasta with spaghetti meat sauce 1 cup tossed salad with lemon wedge or low-calorie dressing 1 piece fresh fruit No-calorie beverage
You can still eat well and not spend your life in the kitchen. All it takes is a little knowledge about how to choose and eat fast foods.

References

Arby’s. Comprehensive Ingredient and Nutrition Guide. 2005. Accessed May 2005. www.arbys.com/nutrition

Burger King Brands, Inc. Nutritional Facts. 2005. Accessed May 2005. www.bk.com/Food/Nutrition/index.aspx

Dairy Queen Corporation. Menus & Nutrition: Nutrition Charts. 2005. Accessed May 2005. www.dairyqueen.com/en-US/Menus+and+Nutrition/default.htm

McDonald’s Corporation. Nutrition Facts. 2005. Accessed May 2005. www.mcdonalds.com/usa/eat/nutrition_info.html

Pizza Hut Incorporated. Pizza Hut Nutrition Guide. 2005. Accessed May 2005. www.pizzahut.com/menu/nutritioninfo.asp

Taco Bell. Printable Nutrition Guide. 2005. Accessed May 2005. www.tacobell.com

USDA. MyPyramid. 2005. Accessed May 2005. www.mypyramid.gov

Wendy’s International Incorporated. Wendy’s Nutrition Information. 2005. Accessed May 2005. www.wendys.com

Click here for PDF version of this Fact Sheet.

OSU Extension embraces human diversity and is committed to ensuring that all educational programs conducted by Ohio State University Extension are available to clientele on a nondiscriminatory basis without regard to race, color, age, gender identity or expression, disability, religion, sexual orientation, national origin, or veteran status.

Keith L. Smith, Associate Vice President for Agricultural Administration and Director, OSU Extension