A small soda has fewer calories than a carton of low-fat milk, to give another example, but the milk contains protein, vitamin D, and calcium. A turkey breast sub, for example, might have a few more calories than a plain hamburger, but its nutritional profile is higher if topped with tomatoes and lettuce and sitting in a whole-grain bun. Higher-calorie items might pack important nutrients into the meal, and that matters more. The vegetarian and meat versions both provide 15 grams of protein but the regular burger contains half the sodium of the meatless version and only three additional grams of fat.įinally, stop counting calories. Furthermore, although high in saturated fat and sodium, the beef burger does provide a good amount of protein and iron, which kids need to build healthy blood that carries oxygen to the body’s cells.Īnother surprising fast food finding: The regular hamburger at Sonic is a healthier option than Sonic’s veggie burger, which contains half a days’ worth of sodium at 1,300 milligrams. Burgers made with ground chicken will include its skin and other parts that are by no means healthy, says Lakatos Shames, and when you add breading or mayo, it can be in fact worse. A processed hamburger, for example, isn’t what anyone would call “healthy,” but, counterintuitively, it can be a more nutritious option than the chicken. Sausage, bacon, and ham have loads of fat and are sky-high in sodium biscuits are also high in artery-clogging saturated fat, she says.įor everything else, read the nutritional information carefully - even if you think you know which item is healthier, it might surprise you. This is why kids should generally steer clear of breakfast items. High-sodium diets can raise kids’ blood pressure, which puts them at higher risk for heart disease later. Kids between six- and 18-years-old shouldn’t consume more than 2,300 milligrams of sodium a day, but around 90 percent of kids in that age group exceed that amount, according to the Centers for Disease Control. Fast food is a big reason why sodium is a “nutrient of concern” for Americans older than two, says Kate Donovan, a pediatric clinical dietitian at Boston Medical Center says. When it comes specifically to fast food, focus on the salt. Saturated fat, sodium, and added sugar need to be limited. Like anywhere else, fruits, vegetables, and whole grains are your friends. The trick is to set some rules of engagement. “But there are good options there now, which is encouraging for parents.” “Years ago you could only get something fried at KFC, for example,” says Tammy Lakatos Shames, a registered dietitian in New York City and co-author of The Nutrition Twins’ Veggie Cure. Many restaurant chains now offer healthier items, so even a once-a-week fast food pit-stop is fine if children eat healthfully the rest of the time. But you don’t have to entirely shun the convenience of fast food for the sake of your kids’ health. Even the most health-conscious parents will find themselves at a fast food drive-thru at some point - whether off a busy highway or on a busy week.
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