There is currently a growing concern about the health of the general population. The risks that obesity can pose to a person are known in all countries, regardless of whether they are a child or an adult, male or female.
In this context, we read and hear daily about the need to follow a healthy diet, which aims not only at weight loss or weight maintenance, but also at a safer life away from diseases caused by poor diet.
By contrast, more and more fast foods around the world come up with incredible speed every day. And as much as most people worry about avoiding such foods? and to eat, whenever possible, at home or, at most, in restaurants offering home-cooked food - from time to time, out of sheer temptation? or even for lack of time, some of them end up eating a snack or other product on one of these networks.
According to nutritionist Sabrina Lopes, the ideal is that people avoid eating fast food as much as possible or never eat it for their own health.
"But since most of the population is not iron and sometimes falls into temptation, is it acceptable?" consumption of these products once or twice a month without compromising health and / or weight gain. This if the person has a balanced diet and practice physical activity regularly ?, explains the nutritionist.
Sabrina Lopes adds that frequent consumption of fast food can lead to weight gain, high triglycerides, cholesterol and blood glucose, which may potentiate the development of cardiovascular disease. "This is due to the high amount of salt, fat and carbohydrate and the low amount of fiber in these foods," he warns.
Keeping an eye on fast food restaurant menus
But calm down, all is not lost! If, at one time or another, you feel like eating at one of these fast food chains, or if you are accompanying someone who has chosen to eat in these places, the tip is to pay attention to the menu and seek to choose a healthier option.
Below, nutritionist Sabrina Lopes talks about what is possible to eat (without any or so much guilt) and what is good to avoid in the fast food menus available in Brazil. Check out:
1. Mc Donald? S
Although Mc Donald? S recently changed the menu slightly to start offering slightly healthier options, it is still not possible to make a 100% healthy meal due to the presence of processed or processed meats, sauces and artificial juices with high sodium ?, says the nutritionist.
What to avoid: especially sodas, desserts and bacon sandwiches.
What to consume: salads in place of sandwiches and chips; water or juice instead of soda.
2. Burger King
? Burger King follows the same example as Mc Donald? S: it has on its menu salad options, but accompanied by breaded chicken and sodium sauces. Still the salad is the slightly healthier option found. The juices are all canned, which makes clear the amount of sodium and the process of industrialization ?, says the nutritionist.
What to avoid: potatoes or onion rings, bacon sandwiches and other calorie products, and sodas and desserts.
What to consume: just the sandwich without the potato or onion ring combo. And preferably the salad instead of the snack.
3. Subway
"Among the fast foods that serve snacks, Subway is one that can have a healthier and quality food, but it will depend on the consumer when making the sandwich or choose the salad," says Sabrina Lopes.
What to avoid: At salad time, it is good to set aside pickles and olives because they contain high amounts of sodium. Stay away from processed or inlaid meats. Also avoid combos with cookies and chips and also soda.
What to consume: give preference to wholemeal breads, assembling a filling as natural as possible, without processed or embedded meat. Cheese should be the dish, which is the least calorie among the options presented. And finally, use and abuse natural herbs and spices instead of sauces.
4. Bob? S
? Bob? S follows the same line as Mc Donald? S and Burger King, has salads in the menu, but with additional processed meats and sauces with sodium. The option to mitigate the injury is to avoid chips, soda, desserts and bacon? Says nutritionist Sabrina.
What to avoid: chips, sodas, desserts and bacon.
What to consume: Salad in place of the sandwich.
5. Giraffa? S
? Giraffa? S has a very flexible menu that caters for all tastes, besides having the sandwiches, it also has the children's dishes and dishes. This can somehow make the food a little healthier, because we can escape the sandwiches and greasy portions ?, highlights Sabrina Lopes.
What to avoid: fatty meat and sausages. “And run away from parmigianas and stroganoffs because, in addition to not having salads, contains sour cream, cheese or fried foods that are fattening. We should also escape the portions, desserts, milk shakes and hamburgers ?, says the nutritionist.
What to consume: In the options of dishes, prefer the line Brazil and Brasileirão, Grilled and Light Tips. "These four options feature a complete meal with salad, protein and carbohydrates, but be aware of the type of meat you will include on your plate," he adds.
6. Habibes
? Habib? S is a fast food of Arabian foods, where people usually go for esfihas. At this time the ideal is to consume the most traditional esfiha possible without additional ?, says Sabrina.
What to avoid: sandwiches, savory snacks, desserts and sodas.
What to consume: spinach, chicken and white cheese sfihas. ? However, the ideal is to opt for the Arab dishes present on the menu or the beirut ?, adds the nutritionist. Other healthy options are salad, grilled salad fillet and juices.
7. Spoleto
“When it comes to setting up your dish at Spoleto, if you want to be healthy, look for salads accompanied by meat. But if you can't avoid pasta and risotto, try braising in olive oil, choosing small or medium size, avoid four cheese and white sauces and calorie ingredients ?, says Sabrina Lopes.
What to avoid: bacon, sausage, yellow cheese and preserves.
What to consume: salads accompanied by meat. "The best meat options are those that don't have cheese fillings," adds the nutritionist.
8. China in Box
Chinese food is always made up of many vegetables, but it also has plenty of fried foods, fat and soy sauce. So when making your choice at China in Box, take a good look at the preparations ?, says Sabrina.
What to avoid: fried foods and desserts. "At the time of assembling your meal, the ideal is also to choose only one type of carbohydrate, not mix a yakissoba with a yakimesshi, for example," adds the nutritionist.
What to consume: mainly vegetables. "There are also some menu options that seem to be balanced, like China Bowl and China Mix," says Sabrina.
9. Shrimp Villa
? The Shrimp Villa is a great option to eat fish that are essential to our diet, but when choosing the dish, we have to be careful with the side dishes chosen, says nutritionist Sabrina.
What to avoid: pass away the appetizers, fried foods, pasta, risottos and desserts.
What to consume: To accompany the shrimps, always prefer salads and also preparations without cream and cheese. On the menu there are also options to choose salads only. For drinks choices the natural juices ?, adds the nutritionist.
10. Pizza Hut
"Pizza Hut's menu offers salads and wraps, which are good options for those who stay a little healthier," says Sabrina Lopes.
What to avoid: escape the fillings like bacon, catupiry, cheddar, four cheeses, stuffed edges etc., white sauces, desserts and sodas.
What to consume: Salads, wraps or pizzas with less calorie fillings.
These guidelines make it easier for you to follow a healthy diet, even if you make a brief visit to a fast food one time or another. Always remember to pay attention to the menu and make good choices!
Healthy Fast Food Meal Choices! Under 500 calories – McDonalds, Subway, & more! - Mind Over Munch (April 2024)
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