Fast food means "quick food or meal". The term stands for burgers, doner kebabs or pizza, which are quickly available at takeaways and in special restaurants for direct consumption or to take away. This offer has become an indispensable part of the street scene and the menu of many people.
More and more people, especially young people, are reaching for fast food more often.
Fast food in the check:
But you don't have to feel guilty automatically. Eating “quick food” now and then in moderation does not necessarily contradict a healthy diet - especially if you keep an eye on the fat and calorie content! We have taken a close look at fast food and put together recommendations for you.
You will also find an overview of typical fast food dishes that shows how many calories and nutrients are in them. You can download the table free of charge. A tip: Print out the table and find a suitable place in your kitchen for it.
It depends on the amount:
How many calories are actually in a hamburger? And how much fat does a currywurst contain? Many fast food dishes have a low fiber content and therefore a lower satiety effect. In addition, there is often a good portion of salt and saturated fatty acids.
Nevertheless, fast food can also be part of a balanced diet without it settling on your hips immediately. But what do you have to consider? Anyone who chooses the right fast food dishes in the right amount from time to time is right.
Especially if you also have daily exercise and exercise several times a week. And of course it is important to adjust the menu. We'll show you now how it works.
Create Balance - Regulate The Day:
Did you know that a currywurst with sauce and a portion of French fries with a little mayonnaise already have around 1000 calories? Two high-fat dishes meet here. You should defuse such a combination. For example, replace the portion of french fries with mayonnaise with a bun. This will save you calories and a lot of fat.
However, so that whole grain products and fresh fruit and vegetables are not neglected on this day, you can create a balance here in the evening. How about a delicious salad, prepared with a low-fat dressing, and a slice of wholemeal bread with it? The bottom line is that a low-fat yogurt with fresh fruit for dessert ensures that the supply of energy and nutrients is balanced.
If you are a pizza fan, we recommend that you take a close look at the topping. A pizza with ham or various vegetables, for example, is lower in fat than a pizza with salami or an extra serving of cheese. If you go out to eat with friends, you can share a pizza and choose a salad with it. This also saves calories and at the same time ensures a more balanced diet.
The portion size matters - S instead of XXL:
Make a conscious decision to choose small to medium-sized portions and leave super, XXL, big or maxi quantities by the wayside. Combination menus, too, often lead to overeating. You should therefore put together your own menus.
Instead of a maxi hamburger with french fries and Fanta, we recommend a simple hamburger, combined with a delicious salad and a fruit juice spritzer (in a mixing ratio of ¼ juice and ¾ water) or pure mineral water. This will save you a lot of calories, but at the same time take in vitamins, minerals and fiber.
Thoroughly Inform - Take a close look:
Many fast food restaurants offer their customers nutritional information on their products in the form of brochures or downloads. Just ask. If you do your research, you don't have to be afraid of love handles when enjoying clever fast food.
We have put together a table for you with classic and popular fast food dishes and sauces. We assumed small or medium portion sizes and evaluated the following nutritional values:
- Calories
- Protein
- Fat
- Carbohydrates
- Fiber
- Saturated fat
- Salt
When choosing fast food dishes, make sure that they are low in calories and fat so that at the end of the day the balance is balanced, that is, the calorie intake corresponds to your energy needs. Also choose fast food dishes with the lowest possible salt content.
The mineral sodium is an essential component of table salt. Excessive sodium intake can in the long run increase blood pressure in some people. Furthermore, the fiber content should be as high as possible. This will make you feel full longer and they are important for a regular digestion.
So if you combine cleverly and adjust your daily menu to the occasional fast food enjoyment, also physically.
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