The demanding, fast-paced life that most college students lead can result in poor nutrition choices. Fast food has become an alternative source for nutrition that can easily fit into a busy, college student’s life. One of the most challenging nutrition decisions a college student can make is whether or not to have fast food and how much to have. With movies like “Fast Food Nation” and “Super Size Me” it is no secret that fast food has become a staple in the American diet. But why not choose fast food? After all, it is quick, convenient, cheap, and it tastes good. Fast food may be the quick and easy option for many college students, but if eaten regularly, there can be many detrimental effects on health. However, with the right choices, our fast food problems can be controlled.Most fast food restaurants serve delicious, savory meals that can fill up even the most ravenous person. Nonetheless, most fast food is fried, contains high amounts of sodium and fat, and can have high quantities of cholesterol. Recently, fast food restaurants have been in the news because of the amount of trans fat in their foods. When comparing the nutrition facts of several popular fast food chains, most people would be appalled by the contents of the food that they have been consuming for years.
When evaluating menu items from different fast food chains, it is obvious which restaurants and which food items should be avoided. Many food items exceed the recommended daily values of sodium, fat, and calories; when items are paired, a person may be obtaining twice the recommended servings! For example, if a Whopper and Large Fries was chosen at Burger King, a person would be consuming 1840 mg of sodium, 1170 calories, and 67 g of fat. For a person following a 2000 calorie diet, that is 77% of the daily sodium, 59% of the daily calories, and 103% of the daily fat, and in only one meal! People who eat these types of fast food regularly may be putting themselves at risk for other health problems, such as high cholesterol, high blood pressure, and heart disease. 
Despite the unhealthy nature of fast food chains, people still want quick options for dining out. The concept to keep in mind is that there are better choices when eating fast food. Places like Taco Bell can be a better choice for lower calorie foods, with options like the crunchy taco having 150 calories and 370mg of sodium, or the chicken gordita supreme with 290 calories and 650mg of sodium. Subway is known for their healthier meal choices and low calorie, low fat sandwiches. Their veggie delight has 230 calories, 3g of fat, and 500mg of sodium. Even their sweet onion, chicken teriyaki sandwich has only 370 calories, 5g of fat, and 1200mg of sodium. Places with fresh ingredients and more options are better places for eating out.
The key to being healthy when eating out is moderation and paying attention to portion size. Most portions served at any restaurant are at least twice the size of a normal, healthy portion. Eating part of a hamburger the size of a deck of cards (or the palm of your hand) is a healthy amount for one person. It is okay to leave half of the hamburger on your plate or leave some of the fries in the box. People tend to eat what is in front of them, regardless of how much is there. Instead of ordering the king size fries or the double-double cheeseburger, you could only order a small hamburger and have sliced apples on the side. Eating slow also helps you to feel fuller and enjoy the flavors of the meal, while not eating an excess amount of food. Another way to avoid over-eating is staying away from buffet style restaurants. With an assortment of many different food items available, people tend to eat more than what they really need.
The key to being healthy when eating out is moderation and paying attention to portion size. Most portions served at any restaurant are at least twice the size of a normal, healthy portion. Eating part of a hamburger the size of a deck of cards (or the palm of your hand) is a healthy amount for one person. It is okay to leave half of the hamburger on your plate or leave some of the fries in the box. People tend to eat what is in front of them, regardless of how much is there. Instead of ordering the king size fries or the double-double cheeseburger, you could only order a small hamburger and have sliced apples on the side. Eating slow also helps you to feel fuller and enjoy the flavors of the meal, while not eating an excess amount of food. Another way to avoid over-eating is staying away from buffet style restaurants. With an assortment of many different food items available, people tend to eat more than what they really need.
It is no doubt that it can be difficult to find a “healthy” fast food restaurant. But with knowledge of nutrition and an effort to find variety and healthy alternatives, eating out can be an indulgence that won’t add to your waistline. Sometimes eating out is the only choice we have, but being smart about food choices can help to keep us both healthy and fit.
For more information on this topic, here are some useful references:
www.fastfoodhealth.org/
http://www.fastfood.com/nutrition/
http://www.fastfoodnutrition.org/
http://www.diabetes.org/home.jsp
http://www.mypyramid.gov/
While these are very informational websites, there is more information close by. You can also stop by the Health Education office in the Student Health Center for a “Healthy Dining Out Guide.”
Written By Marie Staudy, Wellness Peer Health Educator
For more information on this topic, here are some useful references:
www.fastfoodhealth.org/
http://www.fastfood.com/nutrition/
http://www.fastfoodnutrition.org/
http://www.diabetes.org/home.jsp
http://www.mypyramid.gov/
While these are very informational websites, there is more information close by. You can also stop by the Health Education office in the Student Health Center for a “Healthy Dining Out Guide.”
Written By Marie Staudy, Wellness Peer Health Educator
