Learning to select healthier foods Learning to select healthier foods

Fast food is an easy and quick substitute for a home-cooked meal, but it is often high in calories, fat, sugar and salt.

In order to choose or replace the ingredients you use with healthier ones, be informed about the foods you eat. The webpage MedlinePlus offers a few tips on how to do this:

  • Eat in places that offer salads, soups and vegetables. With pizza, ask for less cheese and pick low-fat toppings, such as vegetables. Also, watch the number of slices you eat.
  • Healthier sandwiches include regular or small portions of lean meats. Adding bacon, cheese, or mayo will increase your fat and calorie intake. Replace these for vegetables. Ask for whole-grain bread.
  • If you order a hamburger, get one without cheese or sauces. Add lettuce, tomato and onions. Limit the number of French fries you eat or get a salad instead of fries.
  • Look for meats, chicken and fish that are roasted, grilled, baked or broiled. Avoid empanadas or fried foods.
  • With salads, try to stay away from ingredients that are high in fat. Dressings, bacon bits and shredded cheese add fat and calories. Select low-fat or fat-free dressings, or use vinegar or lemon juice.
  • Eat low-fat desserts. Only eat them on special occasions.
  • Order smaller portions when possible. Split fast-food items to reduce your calorie and fat intake.
  • Your food choices are also a way to teach children to eat healthy.

Also read:

Eating nutritiously for your health and wellbeing

The challenge of a healthy diet