Our reliance on fast food has swelled well beyond the confines of the traditional hamburger and pizza slice. Learn to make healthy choices when you’re eating fast-food versions of these different types of cuisines and foods.
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Best Picks |
Go Easy On |
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Japanese Teriyaki beef, chicken, or shrimp; yakitori chicken; miso soup; stir-fries; sushi; sashimi; noodle soup dishes |
Tempura dishes |
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Italian Pasta with tomato or marinara sauce; salads with low-fat dressings; pizza with lots of vegetables and light on cheese; minestrone soup |
Fried veal; chicken parmigiana; double cheese pizza with fatty-meat toppings, cream sauces |
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Mexican Chicken fajitas, enchiladas, soft-shell beef taco, vegetarian burrito (hold the sour cream and cheese); salsa |
Nachos and cheese, guacamole, refried beans, fried taco shells |
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Greek Lean souvlaki or chicken kebab with salad, dressing on the side |
Tzatziki or other high-fat dips, stuffed pastry |
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Burgers Plain or veggie burger with lettuce, tomato, pickle, and onions; grilled chicken on a bun< |
Fries, onion rings, mayonnaise, bacon, and cheese topping |
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Chinese Soups; mixed vegetables; steamed rice, steamed dim sum; stir-fries |
Egg rolls, chicken wings, any deep-fried dishes |
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Deli Turkey, chicken breast, lean corned beef, pastrami or roast beef sandwiches; dill pickles; green salad |
Cheese, sausage, or salami sandwich, potato salad with mayonnaise dressing |
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Sub Shops 6-in. (15-cm) sub on whole wheat with turkey, beef, chicken, or seafood, lots of veggies, low-fat mayonnaise |
Club, meatball, or deep-fried chicken, high-fat sauces |
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Chicken Roast chicken sandwich or wrap, chicken club, grilled chicken salads, barbequed chicken (remove skin) |
Deep-fried, or nuggets, or fingers |
Fast Food Safety
Even with healthier fast-food choices, caution is still advised when it comes to fast food. Occasionally, an outbreak of food poisoning is traced to a fast-food outlet. Any meal that is mass-produced and then allowed to stand for any length of time is vulnerable to contamination. Especially deadly, particularly to young children, is a type of E. coli infection contracted by eating undercooked contaminated beef.
It is not wise to take out fast food and then wait several hours before eating it. Any food that is not consumed right away should be refrigerated, and then thoroughly reheated before it is eaten. If you’re eating in a restaurant, decline any precooked item that looks like it has been sitting around for a while.
From: Foods that Harm, Foods that Heal, Reader's Digest Canada
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