Eating in the Fast-Food Lane

by Roberta Duyff, MS RDN FAND

Eating in the Fast-Food Lane

Does your family eat fast food at least once a week? About a third of all consumers do. That's okay sometimes, but many fast foods deliver a lot of calories and fat, yet they often come up short on vitamins, minerals, and fiber. The next time you head for the "fast-food lane," try one of these seven easy ways to eat smarter:

  1. Downsize. For fewer calories and perhaps less fat, sugar, or sodium, order regular, not supersize, portions.
  2. Color your sandwich! Add tomato, lettuce, and peppers to your burgers, subs, and deli sandwiches.
  3. Mind your buns. Order your sandwich with whole-wheat bread or buns if you can.
  4. Trim the trimmings. Go easy on creamy spreads, such as mayo, tartar sauce, and special sauce. Go for catsup, mustard, or barbecue sauce instead.
  5. Stay "side" wise. Split a small order of fries or onion rings. Order a salad (light on dressing) instead; go for slaw or fruit.
  6. Sip smart. Pick your beverage for better nutrition-milk for a calcium boost, or juice instead of soda.
  7. Look for options. Wraps, stir-fry bowls.
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About the author:

Roberta L Duyff MS RDN FAND

Roberta Duyff, MS RDN FAND

Author of "Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, Fourth Edition" and "365 Days of Healthy Eating from the American Dietetic Association" (both published by John Wiley & Sons, Inc., New Jersey).




  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

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