All posts in Takeaway

Tea can overcome the impact of fast food

Print pagePDF pageEmail page

The content of cholesterol and calories are pretty high in fast food is a cause of obesity and various metabolic disorders and heart. These impacts can be slightly reduced if balanced by drinking tea regularly.Obesity and metabolic disorders in people who are too frequently eat fast food due to the number of fat content and the use of oil in the food. While the threat to the heart is generally triggered by the use of salt, but also greatly affect cholesterol.

In a study conducted by experts from Kobe University, revealed that regular tea consumption may prevent damage to blood cells due to elevated levels of bad cholesterol. Consequently the risk for type 2 diabetes can be reduced.

A study published in the Journal of Agricultural and Food Chemistry that use 2 types of tea which is green tea and black tea. Both can memberikankan benefits, but black tea is said to be heart-protective effect. Benefits of tea that can be obtained according to these studies, among others, to prevent elevated levels of bad cholesterol, blood sugar and insulin resistance. The third condition is the main factor triggering type 2 diabetes caused by unhealthy eating patterns. “Drinking tea may help prevent obesity and blood fat levels settings. The problems are a result of high-fat diet,” says Dr. Carrie Ruxton of the Tea Advisory Panel as quoted from Dailymail, Sunday (19/12/2010).

 

More

Eating fast foods the healthy way

Print pagePDF pageEmail page

There are some tricks that can help make any fast food meal better for you and your family. Follow these tips to cut down on fat, sodium, sugar, overall calories and make your meal healthier:

  • If you are ordering á la Carte items on the menu, find out if there is a child’s size available. Another option is to order the regular size and split the order and share it. Avoid ordering extra large portions just because they are a deal! These deals usually have the words jumbo, giant, super sized or deluxe in the name.
  • Don’t be shy about making substitutions! Children love kid’s meals because it comes with a toy and it is usually in a cool looking box. Let them order it but ask to make substitutions for the fries and soda if possible. Many restaurants will offer milk or water as a beverage and apple slices instead of fries.
  • Talk to your child before ordering a meal and give them a choice of milk, juice or water (make sure it is low fat milk or 100% fruit juice.) Explain to them that soda is high in empty calories that will just fill up their tummies.
  • Let your child know that they can ask for items prepared a specific way. For example, salad dressing on the side, baked or grilled instead of fried, brown rice instead of white rice.
  • Finally, set a good example by ordering a healthy meal for yourself.

What Can Parents Do?

By learning how the food is prepared, you will be able to make healthier choices ordering from a menu:

  • Order foods that are not breaded or fried because they are higher in fat and calories. Foods that are breaded and deep fried include: chicken nuggets, fried chicken, fried fish sandwiches, onion rings and french fries.
  • Order foods that are prepared by being steamed, broiled, grilled, poached, or roasted.
  • Have gravy, sauces and dressings served on the side so you can control the amount you eat.
  • Use salsa and mustard instead of mayonnaise.
  • Use non-fat milk or low fat milk instead of whole milk or heavy cream.
  • Order a salad with ‘lite’ or non-fat dressing instead of regular dressing.
  • Choose a regular, single patty hamburger without mayonnaise and cheese.

Over the last few years, many chain restaurants have been adding healthier menu options. They also started providing nutrition information for all the foods on the menu, but you usually need to ask for it. Try checking their website as well for additional information.

Hamburger fast food restaurants are the most popular with children. However, other options are available such as Asian food, sandwiches, or Mexican grills. Keep in mind that every fast food restaurant has both healthy and less-healthy choices. Here are some pointers to remember that can help you make better choices when eating out at various fast food places:

Mexican food:

  • Choose grilled soft tacos or burritos instead of a crispy shell or gordita-type burritos.
  • Black beans are a better choice because they have less fat than refried beans.
  • Ahhh, the Mexican condiments! Salsa is low in calories and fat and it makes a great substitute for sour cream, guacamole and cheese.

 Deli sandwiches:

  • Choose lean meats such as chicken breast, lean ham or roast beef, instead of salami or bacon.
  • Ask for 100% whole wheat bread for sandwiches. Skip the croissants and biscuits because they are high in fat.
  • Add low fat salad dressings instead of special sauces or mayonnaise.
  • Choose baked chips or pretzels instead of regular potato chips.

 Asian food:

  • Steamed brown rice has more nutrients and less calories than fried rice.
  • Stir fried, steamed, roasted or broiled dishes are healthier choices than battered or deep fried.
  • Sauces such as low sodium soy sauce, rice wine vinegar, wasabi, or ginger are better choices than sweet and sour sauce or coconut milk.

It’s OK to enjoy fast food once in a while, but try to limit the visits to no more than twice a month. An average meal at a fast food restaurant has around 1000 calories and does not have the vitamins, minerals and other important nutrients that your child needs to grow healthy and strong. While fast food consumption has greatly increased over the years there are several contributing factors why childhood obesity is becoming more and more prevalent. While all the above information is important, we need to keep things in perspective by understanding that the weight epidemic in this country is because of how much food children eat, rather than what food children eat.

If your family is going to have fast food for one meal, just make sure the other meals that day contain healthier foods like fruits and vegetables. Perhaps you could take an afternoon with your child and prepare a few homemade meals in advance that can be served quickly to avoid the temptation of getting fast food too often while at the same time teaching them some simple food preparation steps. Either way, just remember, it is not that difficult to eat healthy even when you don’t have much time.

 

This family wellness article is provided by Nourish Interactive, visitwww.nourishinteractive.com for nutrition articles, family wellness tips, free children's healthy games, and tools.  Available in English and Spanish.

Copyright ©2009 Nourish Interactive – All Rights Reserved.

More

Tips for Making Healthy Choices

Print pagePDF pageEmail page

Want to eat well, but find it a challenge when you have to eat and run?

Luckily, many “fast food” restaurants are making it easier with healthier menu options. These tips will help you choose wisely!

Downsize it

Super-sized portions usually cost only a little extra, but can pack a whopping nutritional blow. Research shows the larger the serving in front of us, the more we tend to eat.Keep in mind: double the portion = double the calories.

Compare the Calories,
Fat and Sugar
Total Calories Fat
(grams)
Sugar
(grams)
Double patty hamburger
with dressing or mayonnaise
+ large fries + large drink
1570 66 91
Double patty hamburger
+ large fries + large soft drink
1200 40 90
Single patty hamburger
+ small fries + smll soft drink
620 18 47
Single patty hamburger
+ side salad* + 2% milk
435 16 23

* with low fat dressing

Tip: If you can't bear to pass on a deal, consider splitting a large portion with someone else. Smaller serving sizes are especially important for young children.

Watch the “extras”

Those little “extras” like salad dressings, sandwich sauces, mayo, spreads nd gravy can add a lot of fat and calories to your meal. Choose:

  • veggies as a tasty garnish for sandwiches
  • lower-fat condiments like ketchup, mustards and relish
  • lower-fat salad dressings and use only a small amount

Design it yourself

Looking for more ways to keep the calories and fat in check? Want to boost your nutrient and fibre intake? Made-to-orderoptions are a great solution. When you order a sandwich, burger, wrap, salad or pizza, opt for:

Be balanced

Healthy eating is a matter of balancing your food choices over time. So if you overindulge at one meal, try to make healthier choices at your next meals.

Tip: Change your order to add some variety. Take your taste buds on a global adventure with sushi, shwarma or stir-fry.

Go for the grill

Grilled foods are usually much lower in fat and calories than deep fried foods. Go for grilled meats, poultry, fish and veggies rather than deep fried. For example, a battered and deep fried chicken sandwich may have more than twice as much fat as a grilled chicken sandwich.

Salad savvy

Not all salads are created equal. The dressings can make them extra high in fat and calories. For example, a chicken Caesar salad with dressing can have about as many calories and as much fat as a deep fried chicken sandwich.

Drink smart

Large servings of soft drink and other sweetened beverages provide empty calories. A large soft drink typically contains about a third of a cup (85 mL) of sugar. Shakes can be very high in fat and calories too. Quench your thirst with water, milk, 100% fruit juices, fruit smoothies and vegetable cocktails.

Tip: Add milk to tea and coffee instead of cream to save calories and fat. Keep in mind that flavoured syrups and whipped cream added to some coffees and teas may net you as much as 200 to 300 calories or more.

Breakfast basics

Make wise breakfast choices to give you the energy and nutrients you need for a great start to your day. Choose at least 3 of the 4 food groups.

Tip: Try to limit higher fat options like doughnuts, pastries, muffins, croissants, bacon, sausages and fried hash browns.

Fill up on fibre

Make fibre-rich choices more often: whole grain breads; vegetables and fruit; beans, lentils and chickpeas (in chili, salads, and falafel); nuts and seeds.

Desserts

Think fresh and light when it comes to dessert. Fresh fruit, frozen yogurts, ice milk and fruit sherbets are nutritious alternatives to baked or fried goods and ice creams. And be portion wise, some large cookies may add as much as 400 or more calories.

Get the facts

Ask for nutrition facts at the restaurant. Compare the calories, fat, sugar, fibre and key nutrients – you may be surprised!

Source: Dietitians of Canada. Reproduced with permission.

More