| Fruits
Not Fries
By Tracy Rohland
There is little shock in
the fact that America has become a “fast food culture.” The
abundance of fast food restaurants across the nation is
leading many people to clogged arteries and added pounds.
So, while fast food restaurants can not be blamed for the
whole obese epidemic in the United States today, they certainly
can take responsibility for being a big part of the problem.
The cheap price and convenience of fast food makes it difficult
to avoid, and their “kid-friendly” advertising
insures that youngsters become devoted customers at an
early age. According to an article by Jeffrey Zurlinden,
about 96 percent of American school-aged children recognize
Ronald McDonald, second only to Santa Claus. Equally alarming
is the fact that almost every American child eats at a
McDonald's® at least once a month.
It
is easy to say, “Stop eating fast food,” but
to those who have gotten into the habit of eating fast
food regularly, it is easier to say than do. Below are
a few suggestions for making the transition easier:
• The key to success is
to PLAN AHEAD. If you know you are going to be out for
the day, bring snacks like fresh or dried fruits, carrots
and celery, nuts, and whole grain crackers to hold you
over until you can get home for a real meal. If you need
more than a snack, pack a sandwich of lettuce, tomato,
sprouts, avocado, cucumber and cream cheese on sprouted
bread. Play around with different combinations of the above,
add tofu for some extra protein, and sprinkle with olive
oil and vinegar if cream cheese is too heavy. For an even
easier sandwich, make a peanut butter n’ jelly with
quality peanut butter (the ingredients should be nothing
more than peanuts and salt) and naturally sweetened jelly
(NO refined sugar) on whole wheat or sprouted wheat bread.
Everything should of course be organic whenever possible.
Bring your own water bottle and drink lots of water throughout
the day.
• Of course, there are times when eating
out is unavoidable. In such cases, there is still no excuse to order the
super sized cheeseburger, fries, and coke meal. Nearly all fast food places
have salad and/or fruit bowl options. Order a green salad with either light
dressing or no dressing (lemon juice, salt and pepper, or oil and vinegar
make great alternatives to fat laden dressings). It you are in a metropolitan
area, there is likely to be a Subway sandwich shop where you can get a
tasty veggie sandwich on wheat bread for under $4. Also look for a Jamba
Juice or other smoothie store where you can get a healthy smoothie and
a snack or sandwich for lunch. Always be on the lookout for vegetarian
and health food cafes, like Down to Earth, as these usually offer nutritious
and delicious options. If you are eating breakfast out, steer clear of
fast food. Even if it is the last thing on earth, NEVER eat one of those
excessively processed French toast, egg and ham and cheese muffins or,
heaven forbid, the “low-carb
bowl.” Bagel and smoothie shops offer great breakfast options on the
go. An even better option is to stop into a grocery store and get a banana
and plain cultured yogurt.
If Americans are going to reverse the growing problem of
obesity, fast food consumption must be reduced. Once the
habit is broken, it is really quite easy to avoid eating
fast food. You will find that your body feels better and
that you lose the desire for fatty greasy food. It is also
easier on the pocketbook when money is spent on fruits, vegetables,
and healthy breads that can make many meals, rather than
on a single meal that your body is not going to appreciate.
Be good to your body as well as your finances by remembering
that fruits go a longer way than French fries.
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