How to Limit Access to Fast Foods

Fast foods have taken over the American diet. A Pew Research Center study reported that 19 percent of American eat fast food twice a week or more and 22 percent eat fast food once a week. No one is forcing fast food down your throat; you eat it --and allow your children to eat it -- because it's easy, tasty and relatively inexpensive. But you can reduce your family's dependence on fast foods in several ways.

MAKE FAST FOOD A TREAT

Put fast food in the category of a rare treat or an occasional snack rather than what's for dinner on a regular basis. Don't forbid fast food, since that might turn the "forbidden fruit" into something your child eats at every possible opportunity when away from your watchful eye. Share an order of fries as a snack rather than eating an entire meal at a fast food restaurant.

STUDY YOUR CHILD'S SCHOOL LUNCH MENU

Although school cafeterias must follow national guidelines on the types of food they provide, some of what they offer still falls into the"fast food" category, including chicken nuggets, pizza and fries. In some schools, the food is supplied by brand-name franchises that have set up mini-stores inside the institutions. Schools say the recipes are tweaked to provide more nutrition than the chain store versions, and that they meet U.S. Department of Agriculture standards. Send your child with a packed lunch on fast food days if the menu doesn't meet your standards.

DON'T SUPERSIZE

Supersized meals usually include a larger order of sides such as french fries and a larger soda for just slightly more money. Don't opt for the larger meals, which supply more calories, sodium and simple sugars. A 32-ounce soda, for example, has 425 calories, nearly 25 percent of an average 2,000 calorie-per-day diet. Choose a single burger rather than a double patty or other over-sized choice.

CHOOSE WISELY

Boycotting fast food restaurants completely might not be a practical solution for your family. Instead, pick the healthiest foods from the menu. Select a salad over french fries as a side dish; choose grilled rather than breaded chicken. If you order a salad as a main course, don't pour the entire dressing packet over it. Place a small amount of dressing on the side and dip the lettuce and meat into it instead. Apple slices make a better dessert than an ice cream sundae. Skip the cola for an order of milk or juice.