Healthy Choices at Fast Food Restaurants

When you think of fast food, big chains such as McDonalds, Pizza Hut or Kentucky Fried Chicken usually come to mind. But healthy eating guidelines apply to a wide variety of eateries, including “fast casual” chains with full service, mall food courts, and buffet or cafeteria style restaurants. Whether you eat in or take out; choose your own food at a buffet or wait in line to order; you can learn to make healthy food choices. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually a healthy one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.

The good news is that many chain restaurants are adding healthier menu options. Read on to learn how to make smart choices and maintain your healthy diet goals when eating out!

Top tips for healthy eating at fast food restaurants:

Following a few simple rules when you are eating out will make it possible to maintain your nutritious diet, even when you are away from home or on the road.

1. Look before you leap - Most fast food restaurants and restaurant chains post nutritional information about their food offerings on their web sites – check them out. If you decide what you can and should order before you arrive, it will make it easier to avoid the less nutritious, higher calorie options.

2. Eat mindfully - Mindful eating means paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable. Being mindful about food also means eating until you are not quite full, but not one bite more—things that are hard to do if your attention is elsewhere. Mindful eating relaxes you so you digest better, slows down the pleasure and makes you feel more satisfied.

3. “Undress” your food - When choosing, be aware of highly caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes, making your choice healthier is as simple as removing the condiments. For example, ask for a grilled chicken sandwich without the mayonnaise.

4. Avoid buffets – All-you-can-eat buffets – even seemingly healthy ones like salad bars -0promote overeating. If the temptation isn't in front of you, you are less likely to overindulge.

5. Make careful menu selections – Many restaurants indicate healthy choices on their menus; fast food restaurants now offer a wider range of healthy choices and most will provide nutritional information on all of their offerings by request.

6. Don't be afraid to special order – Most restaurants have plenty of things that are good for you, but they are served in heavy sauces. Ask for your vegetables and main dishes to be served without the sauces. Ask if things are fried or cooked in oil or butter – if they are, see if you can order them in a more healthy way.

7. Watch portion size – At a typical restaurant, a single serving provides enough calories for at least two meals. If you can't order a smaller portion, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate. Or, separate your meal before you start eating so that you create a distinction between what you are going to eat in the restaurant and what you want to take home. Ordering something that will reheat easily will provide you with a delicious lunch or dinner the next day. At fast food chains, avoid combo meals – they often have larger portions and extra calories.

8. Share – Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoid the temptation to overindulge. It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.

9. Order sauce and dressing on the side – If you ask for sauces and dressings on the side, you can control the amount that you eat. Often you can use less than is normally used and still enjoy the same taste.

10. Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.

Source: helpguide

Calcium For Health

As we grow older, osteoporosis becomes a major concern. Having brittle and fragile bones mean that even a simple fall can potentially be fatal or lead to other complications. Sufficient calcium in your daily diet is important, as it helps prevent bones from becoming weaker and brittle later in life. Unless you are consciously including enough milk, which means three glasses or more, or other dairy products daily, you can never be sure that you have fulfilled your ideal daily calcium intake requirement. In fact, studies have pointed out that, generally, there is a lack of calcium intake among Malaysians' diet. One Way of fulfilling your daily calcium intake is through calcium supplements. When it comes to the question of whether tablet or liquid is better absorbed by the body, bear in mind that the human body needs to absorb and utilize the calcium that you ingest, either from food or supplements. In this case, liquid calcium supplements dissolve well, as these are broken down before reaching the stomach. This means that the calcium is more readily available when it reaches the small intestine for absorption. On the other hand, a hard solid tablet that does not disintegrate properly might possible pass the absorption site of the small intestine. This limits the absorption of the calcium. Calcium plays an important role in our health, particularly as we grow older. Therefore, it is prudent to start ensuring that you get enough calcium at a young age to avoid complications associated with weak and brittle bones.

Approximate calcium content in common food

How to Choose Healthy Food

Choosing healthy food is simple if you just remember a few guidelines. First, select fresh, unprocessed whole foods. This includes fresh fruit and vegetables, whole grains and legumes, raw nuts and seeds, and fresh sprouts. Raw, unprocessed foods are live foods. They contain the greatest amount of vitamins, minerals and enzymes and provide the body with the greatest amount of nutrition. Select animal foods-eggs, poultry and meat-that are free range, grass fed and hormone and antibiotic free. Choose fish with the lowest amount of mercury contamination.

Choose organic foods over commercially produced food if possible. Organic foods are the purest and healthiest foods. They are not contaminated with pesticides. They generally have a higher nutritional content. What's more, they are not irradiated or genetically engineered.

Organic foods are often referred to as natural foods, but "natural" does not mean it is organic. There is no official definition for "natural" food, so food producers and manufacturers may call anything natural, even if there is nothing natural about it.

When you buy packaged food, it is important to always read the label. Even though the package may say "healthy," "all natural," "low fat" or any other statements implying that the product is healthy, it may still be unhealthy and contain harmful ingredients. The only way you will know for sure is if you read the list of ingredients. The Nutrition Facts on the label tells you how much protein, carbohydrate, sugars, fats and calories are in the product. It doesn't tell you anything about the chemical additives in the product that cause serious illness or adverse reactions, such as aspartame, BHA, BHT, FD&C colors, MSG, BVO, nitrites and nitrates, Olean or Olestra, and sulfites to name just a few.