Fit fast food into your
weight-loss or healthy diet plan. Make wise meal choices and
practice moderation in portion control and menu selections.
Can fast food be part of a weight-loss or
healthy diet plan? You might not think so. In fact, you might even
think that you can't have a meal that's both quick and healthy.
But this isn't necessarily so. An occasional
stop at a fast-food restaurant can fit into a healthy diet plan.
The key is to choose wisely.
Keep portion sizes small. If
the fast-food restaurant offers several sandwich sizes, pick the
smallest or order half a sandwich, if available. Bypass
hamburgers with two or three beef patties, which can pack more
than 1,000 calories and 70 grams of fat. Instead, choose a
regular- or children's-sized hamburger, which has about 250 to
300 calories. Also, skip the large serving of french fries or
onion rings and ask for a small serving instead. This switch
alone saves about 300 calories. Or better yet, select a lower
calorie option.
Choose a healthier side dish.
Take advantage of healthy side dishes offered at many fast-food
restaurants. For example, instead of french fries choose a side
salad with low-fat dressing or a baked potato. Or add a fruit
bowl or a fruit and yogurt option to your meal. Other healthy
choices include apple or orange slices, corn on the cob, steamed
rice, or baked potato chips.
Go for the greens. Choose a
large entree salad with grilled chicken, shrimp or garden
vegetables with fat-free or low-fat dressing on the side, rather
than regular salad dressing, which can have 300 or more calories
per packet. Watch out for high-calorie salads, such as those
with deep-fried shells or those topped with breaded chicken or
other fried toppings. Also, skip salad extras such as cheese,
bacon bits, croutons and fried chips, which quickly increase
your calorie count.
Opt for grilled items. Fried
and breaded foods, such as crispy chicken sandwiches and breaded
fish fillets, are high in fat and calories. Select grilled or
roasted lean meats — such as turkey or chicken breast, lean ham,
or lean roast beef.
Have it your way. Don't
settle for what comes with your sandwich or meal. Ask for
healthier options and substitutions. For example, ask for
reduced-fat mayonnaise or mustard on your sandwich. Or at a
fast-food Mexican restaurant, request salsa with your meal
instead of shredded cheese and nacho cheese sauce. Try to avoid
special dressings, tartar sauce, sour cream and other
high-calorie condiments.
Watch what you drink. Many
beverages contain a large number of calories. For example, a
large soda (32 ounces) has about 400 calories. Instead, order
diet soda, water, unsweetened iced tea, sparkling water or
mineral water. Also, skip the shakes and other ice-cream drinks,
which can contain more than 1,000 calories and all of your
saturated fat allotment for the day.
You can eat healthy away from home, even at
fast-food restaurants. The bottom line: Be choosy. Make wise menu
choices and focus on portion control.
Do Not Drive Tired
People know it's dangerous to drive drunk, but not that driving
home after a marathon workday could put you at risk for an
automobile accident," says lead study author Ann Williamson, PhD,
executive director of the Injury Risk Management Research Centre
at the University of New South Wales in Sydney.
Reduce the risk by getting some sleep; but if that's impossible...
Gauge your sleepiness.
You may be overtired if you could easily fall asleep sitting in a
meeting or quietly reading in your office, or if you feel
excessively sleepy after lunch. You are sleep deprived and should
not drive if you've dozed during a conversation or at a red light.
Try a short-term solution.
Sleep deprived? Get someone else to drive, or find a place to
sleep for the night. Caffeine can restore alertness, but only
temporarily--half an hour or less. Don't count on loud music or
cold air from an open window or air conditioner to do the trick,
adds Williamson.
Aim for more sleep.
The long-term solution? Balance work and rest, making sure you
sleep after being awake for 17 hours, advises Williamson.
Know & Control
Cholesterol In a different Perspective
2. If you can't grab a tissue, sneeze into your sleeve.
3. When doing home laundry, wash hands after handling soiled laundry. Launder at 140
degrees Fahrenheit or above, and/or use a laundry sanitizer with bleach.
4. At home and work, regularly clean and disinfect commonly touched hand contact surfaces such as door handles, light switches, keyboards, faucets, or water coolers. Flu germs
can survive for 24-48 hours. Use a standard EPA approved disinfectant (the label will tell) or detergent disinfectant.
5. Minimize touching the face to cut down on carrying germs to eyes, nose, and mouth.
6. Have children carry alcohol wipes to school and teach them to use, especially after coughing or sneezing.
7. Help your child's teacher by joining with other parents to supply your child's classroom with wipes and tissues and encourage the teacher and school nurse to work on a "hand hygiene " policy with students. Make sure to keep sick children at home, following school guidelines for when they
should return.
8. At work or around town, avoid shaking hands as much as possible. Carry and use a hand sanitizer regularly.
9. If you get the flu, stay home, away from family and friends, especially if they are very young, elderly, or in poor health.
10. Avoid touching items such as hand cream pumps placed in stores for customer use, avoid crowds whenever possible, and don't use communal cups in places of worship
Alcohol and your
health: Weighing the pros and cons
Consider these points when weighing the risks and benefits
of alcohol use.
For
every article you read about the benefits of alcohol consumption,
another seems to warn you of its risks. You might find such
conflicting information confusing and frustrating.
Though
moderate alcohol use seems to have some health benefits, anything
more than moderate drinking can negate any potential benefits.
Moderate drinking is defined as two drinks a day if you're a male
under 65, or one drink a day if you're a female or a male over 65.
So
should you avoid alcohol? Or can you continue to enjoy your glass of wine
with dinner? It's up to you and your doctor. Here are some points
on alcohol consumption for you to consider.
Health benefits
Moderate alcohol consumption may
provide some health benefits. It may:
Reduce your risk of developing heart
disease, peripheral vascular disease and intermittent
claudication
Reduce your risk of dying of a heart
attack
Possibly reduce your risk of
strokes, particularly ischemic strokes
Lower your risk of gallstones
Possibly reduce your risk of
diabetes
Health risks
Excessive alcohol consumption can lead
to serious health problems, including:
Cancer of the pancreas, mouth,
pharynx, larynx, esophagus and liver, as well as breast cancer
Pancreatitis, especially in people
with high levels of triglycerides in their blood
Sudden death in people with
cardiovascular disease
Heart muscle damage (alcoholic
cardiomyopathy) leading to heart failure
Stroke
Brain atrophy (shrinkage)
Cirrhosis of the liver
Miscarriage
Fetal alcohol syndrome in an unborn
child, including impaired growth and nervous system
development
Injuries due to impaired motor
skills
Suicide
What counts as a drink?
A drink is defined as 12 ounces (oz.)
of beer, 5 oz. of wine or 1.5 oz. of 80-proof distilled spirits.
Again, keep in mind that people age 65 and older shouldn't drink
more than one drink a day. With increasing age, adults break
down alcohol more slowly, leading them to become intoxicated
more quickly and increasing alcohol's damaging effects.
Who shouldn't drink alcohol?
People with certain health conditions
shouldn't drink any alcohol, as even small amounts could cause
problems. Don't drink alcohol if you have:
A history of a hemorrhagic stroke
Liver disease
Pancreatic disease
Evidence of precancerous changes in
the esophagus, larynx, pharynx or mouth
If you have a family history of
alcoholism, be particularly cautious when it comes to drinking,
as you are at higher risk of alcoholism. And if you're pregnant,
avoid alcohol entirely because of the health risks for your
unborn baby.
In addition, alcohol interacts with
many common prescription and over-the-counter medications. Check
with your doctor, if you take:
Antibiotics
Anticoagulants
Antidepressants
Diabetes medications
Antihistamines
Anti-seizure medications
Beta blockers
Pain relievers
Sleeping pills
If you combine alcohol with aspirin,
you face an increased risk of gastrointestinal bleeding. And if
you use alcohol and acetaminophen (Tylenol, others), you
increase your risk of liver damage. In fact, the Food and Drug
Administration requires all over-the-counter pain relievers and
fever reducers to carry a warning label advising those who
consume three or more drinks a day to consult with their doctors
before using the drug.
What to make of all the evidence
Weigh the pros against the cons of
moderate drinking and decide whether drinking is OK for you. Be
sure to consult your doctor if you have questions or are unsure.
Above all, don't feel pressured to
drink. Few medical experts, if any, advise nondrinkers to start
drinking. But if you do drink and you're healthy, there's no
need to stop as long as you drink responsibly and in moderation.