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FAST-FOOD MEALS ARE CHOICE FOR MOST AMERICANS

AUBURN, MARCH 17, 2000---Americans are on the move more than ever today. Busy lifestyles and work and travel schedules make eating out routine for many. Most Americans eat one of every five meals away from home.

Fast food meals are more popular than ever in the United States. Four out of 10 meals eaten away from home are served at fast food places, says Dr. Barbara Struempler, Extension nutritionist. Some reasons why Americans choose fast food meals include convenience, relatively low cost, quick service and predictable products.

Here are some facts about fast food meals.

• Fast foods do provide essential nutrients, including protein and certain vitamins and minerals. However, few foods are rich in calcium and vitamins A and C.
• Many fast foods are low in fiber and high in calories, fat and sodium relative to the nutrients they provide.
• Many fast food places are adding salad bars and other options that make it easier to follow the Dietary Guidelines. In recent years, foods lower in calories, fat and sodium have been introduced as a result of consumers' rising interest in the nutritional value of foods.
• Many fast-food restaurants make free nutritional information on their products available to consumers who request it.

 The Dietary Guidelines emphasize balance, variety and moderation in the overall diet. The seven guidelines are:

• Eat a variety of foods
• Maintain desirable weight
• Avoid too much fat, saturated fat and cholesterol
• Eat foods with adequate starch and fiber
• Avoid too much sugar
• Avoid too much sodium
• If you drink alcoholic beverages, do so in moderation

Choose regular sandwiches rather than doubles, and plain types rather than those with lots of extras such as cheese, bacon and "special" sauces. Order roast beef for a leaner option than most burgers. When fixing a sandwich, load up on lettuce, tomato and onion and go easy on pickles, mustard, catsup and other sauces.

Breaded, deep-fat fried fish and chicken sandwiches, especially with cheese and tarter sauce or mayonnaise, have more fat and calories than a plain burger. If you're having fried chicken, remove some of the breading before eating.

Skip the fries if you're ordering a sandwich that is deep-fat fried or made with sauce or cheese. Order a small rather than a large portion, specify no salt and add just a small amount yourself. Or choose a plain baked potato or mashed potatoes. Add butter and salt sparingly. Have a tossed salad instead of fries. Choose a dinner roll rather than a biscuit because it has less calories and fat.

Load up on fresh greens, fruits and vegetables, but go easy on dressings and creamy salads such as potato salad, macaroni salad and coleslaw.

Choose skim or lowfat milk, diet soda or water to drink and skip dessert. Most dessert options are loaded with calories, fat and sugars.

Where you eat out greatly affects the food choices available to you, Struempler adds. Full-service restaurants provide the greatest variety and flexibility in types of foods and preparation methods. Cafeterias and restaurant buffets also provide a wide variety of food selections. While you can't order the food items the way you want them, you can control the portion size and the amounts of sauces, gravies or dressings served with foods.

Steakhouses and fishhouses generally offer fewer menu items, although different sizes and cuts of meats are available. Most items are prepared to order, but preparation methods may be limited. Fish and shellfish are often breaded and fried and side dishes usually include high-fat items such as hush puppies, creamy coleslaw, and french fries.

Sub shops offer a varied selection of subs and sandwiches but usually little else. Many offer a variety of breads and sometimes smaller servings are available. Pizza parlors offer a variety of toppings and crust types but a limited menu. Toppings vary in calories, fat and sodium content. More and more pizza places are offering salad bars or vegetarian pizzas.

Convenience store mini-meals and vending machines are a growing source of food eaten away from home. Offerings include chili, hotdogs, Polish sausages, nachos with cheese and peppers, prepackaged hamburgers and sandwiches, single serving canned foods, candy and snack foods. Fat, calories, sugars and sodium are high in many of these items, especially in processed, prepackaged and canned foods. Some refrigerated vending machines offer better alternatives such as yogurt, fruit and fruit juices.

It is possible to stay within Dietary Guidelines and eat out. Many restaurants are changing their menus and cooking styles to suit health-conscious customers. To encourage this, go to restaurants that offer the healthful foods you prefer or that prepare food to order. Study the menu carefully, then ask questions. Restaurants can't handle every type of special request, but most will do their best to make reasonable changes for their patrons. Even some fast-food restaurants will let you "have it your way."

SOURCE: DR. BARBARA STREUMPLER, Extension Nutritionist, Alabama Cooperative Extension System, (334) 844-2217