Faced With Fast Food?

As much as we try to eat healthy, sometimes it's difficult to make smart choices for our bodies. Clinical psychologist and eating habits expert Dr. Joy Jacobs is here to break it down!

Question: I know it's not good to eat at fast food places more than once in a while, but sometimes my parents are so busy, we end up there a lot! What should I order from those places to make a smart food decision?

Dr. Joy: It's great that you care enough about your health and nutrition to think of this. It is also wonderful that your family is eating together -- that can be really hard to do with such busy schedules. Fast food can be challenging when it comes to making smart food choices. That said, at almost every fast food chain, it is possible to order healthy options. Here are some general rules of thumb when eating fast food:

Pay attention to how food is prepared.

If you're ordering chicken, fish, or other meats, makes sure that you asked it to be grilled, baked or steamed. Many fast food chains have "crispy" options, which often means fried! Eating fried food regularly is not best for your health.

If you have questions about how a food is prepared, don't be shy -- ask the restaurant staff. That's what they are there for!

Make substitutions.

Instead of French fries or onion rings (which are full of oil and fat for little nutrition), how about swapping them for apple slices, carrot sticks, a side salad, or other fruits and vegetables? This simple switch can give your meal a radical makeover. Most restaurants will be happy to help you.

If you get a salad, you might want to ask that the dressing be on the side. Restaurants often drown salads in dressing. If you ask for it on the side, then you can add just the amount that you like. Try to keep your serving size to two tablespoons or less, this looks about the size of a ping pong ball.

Think about your drinks.

Water and low fat milk are your best options. Soda and juice can add unneeded sugar to your meal without much nutritional reward. If you want fruit, try to eat it in its natural form. Fruit in its natural state generally has less sugar than juice and the added benefit of fiber -- which keeps your digestive system running smoothly and your stomach feeling happy and satisfied.

When in doubt, ask for help!

If you're feeling stuck or confused when looking at a menu, ask someone to help sift through the options. Restaurant staffs these days are well prepared to serve health conscious eaters and will be happy to give you recommendations. If you're with your family, they might also have some helpful and creative suggestions for you.

Happy ordering!