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WHY SHOULD PEOPLE STOP EATING FAST FOODS?

Fast food establishments are a popular, convenient way to eat for many Americans. Dr. Kelly Brownell calls the over-abundance and reliance on fast food places a "toxic food environment." Unhealthy, cheap foods high in fat and sugar, much larger serving sizes and a decrease in daily exercise rates are the reasons, says Brownell, who adds that Americans should not passively accept unhealthy fast food because this abundance of unhealthy, heavily advertised, low-cost food is feeding the national obesity epidemic.

Obesity

The Coronary Artery Risk Development in Young Adults, or CARDIA, study by Dr. Mark Pereira and Dr. David Ludwig consisted of monitoring cardiovascular disease risk factor evolution in more than 3,000 young adults between 1985 and 2001. Among the data collected, frequency of fast-food visits, changes in body weight and insulin resistance were monitored and measured for 16 years. The results from this study suggest that fast food increases the risk of obesity and type 2 diabetes.

"Participants who consumed fast food two or more times a week gained approximately 10 more pounds and had twice as great of an increase in insulin resistance in the 15-year period than participants who consumed fast food less than once per week," says website Daily News Central.

Family

Families have busy lives and often, fast food is a convenient alternative to cooking a meal. A 2007 study in the journal "Public Health Nutrition" showed that frequent fast food meals can negatively impact food choices and the overall health of the family. According to the study, 51 percent of participants ate fast food as a family one to two times per week, and 7 percent had fast food for dinner three to four times a week. Families eating fast food more than three times per week also ate fewer fruits and vegetables than families who ate fast food less than three times a week.

Food Quality

Fast food is usually higher in calories, fat, cholesterol and sodium than fresh food prepared at home--which is more expensive. High-fat meat, refined grains and foods high in added sugars and fillers are cheaper, adding an economic component to obesity rates. Trans fat often is used to cook fast food, and this type of fat is very detrimental to health. Fried chicken, biscuits, fried fish sandwiches, french fries, fried apple or other pie desserts are some examples of foods that can contain trans fats, according to the University of Maryland Medical Center, or UMMC.

Healthy Alternatives

Be informed about food choices at fast food restaurants, many of which now have nutrition information on their food readily available in restaurants or online. Make smart choices when ordering off the menu by picking low-calorie options. Choose foods that are grilled or broiled instead of fried. Have a salad with low-fat dressing or soup instead of fries. Choose water or low-fat milk instead of soda, fruit-flavored drinks or milkshakes. Include extra vegetables on sandwiches and order fruit as a side dish if available.

Instead of ordering fast food when time is tight, plan meals out ahead of time. On the weekend or whenever there is extra time, cook meals that can be frozen or stored as leftovers. Stock the freezer with frozen vegetables that can be heated quickly, and keep fresh fruit available as a snack.

Super Sizes

American portion sizes keep getting bigger, and upgrading in size at fast food restaurants is often promoted as an economical advantage. According to the Center for Young Women's Health, an average large order of fries has about 500 calories and 25 grams of fat, while a small order contains about 230 calories and 11 grams of fat. Choose the smaller portion size to avoid unnecessary calories and fat.

FAST FOODS & HEALTHY EATING

Fast food restaurants offer inexpensive, convenient meal options for busy families, students and professionals. However, common fast food options such as hamburgers, french fries, onion rings and breaded chicken are typically high in saturated fats, trans fats, sodium and calories. Frequent consumption of fast food meals can increase your risk for heart disease, diabetes, high blood pressure and obesity, according to a study published in "The Lancet." Opting for fast food more than twice per week may even double your diabetes risk. However, simple strategies can help you make healthier choices when opting for fast food meals.

Choose Grilled Chicken

Fast food restaurants commonly offer a variety of breaded chicken products, such as chicken strips, nuggets and sandwich patties. Breaded chicken is typically deep-fried, which adds saturated fats and trans fats to your diet. Opt for grilled chicken for salads and sandwiches instead of breaded chicken -- grilled chicken is lower in saturated fats and calories than breaded versions. A breaded, fried chicken breast contains about 500 calories and 7.8 g of saturated fats, compared to about 280 calories and 0.9 g of saturated fats for a grilled, skinless chicken breast, according to the USDA National Nutrient Database.

Skip Soft Drinks

Fountain soft drinks are common in fast food restaurants because they are more profitable than food items, because they cost the restaurants only pennies per serving. However, soft drinks are loaded with sugar and calories. A 12-oz. cola contains about 140 calories and 39 g of sugar, according to LIVESTRONG.com MyPlate. Opt for water or unsweetened tea with fast food meals to help cut down calories and combat weight gain.

Salads

Salads may seem like a sensible, healthy option for a fast food meal; however, some fast food salad ingredients, such as shredded cheese, bacon and dressings, can make salads as high in saturated fats and calories as hamburgers. For example, a McDonald's Bacon Ranch Salad with Crispy Chicken packs about 378 calories and 5 g of saturated fats, according to the USDA National Nutrient Database -- and this is before adding salad dressing. Adding 2 tbsp. of ranch dressing adds another 146 calories and 2.4 g of saturated fat.

If you choose a salad, skip the bacon and cheese. Opt for fat-free dressing, or pour the dressing in a small cup and dip your tines in the dressing as you eat your salad.

Condiments

Special order sandwiches to avoid full-fat mayo, ranch dressing and tartar sauce -- these condiments are typically high in calories and saturated fats. Opt instead for ketchup and mustard -- 1 tbsp. of ketchup contains only about 15 calories, and 1 tsp. of yellow mustard contains only 3 calories, according to the USDA National Nutrient Database.