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Fast food can be heart-healthy food if you know what to look for and order,
and have the will power to follow through. With a little bit of effort,
you can ensure that the fast-food meals you choose fall within a healthy
dietary pattern.
Follow these fat-sensible tips when making your fast-food choices:
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Find out the nutritional content of fast-food items by visiting the chain's Website to help identify the healthiest choices. Some restaurants post
this information near the counter or provide it in pamphlet form.
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Pass on "value-size" servings that enable you to choose greater portions
of food for a slightly greater price. "Super-sizing" a food item inevitably
increases the amount of fat, added sugars, sodium and calories you consume.
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Skip the sides, which are usually deep-fried. For a healthier side dish,
order a side salad or fruit cup.
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Choose a baked potato over French fries, but have it with vegetables or
fat-free or low-fat sour cream or margarine instead of butter, full-fat
sour cream or cheese.
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Choose grilled chicken sandwiches often ˇV they're a much healthier option
than breaded, fried-chicken sandwiches and usually significantly leaner
than the meats used in most burgers.
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Avoid ordering sandwiches with double meat. A single serving of meat is
2ˇV3 ounces (about the size of a deck of cards) and a single meat patty
is usually well over a single serving.
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Avoid adding bacon to sandwiches, because itˇ¦s high in fat and calories
and has very few nutrients. Order pickles, onions, lettuce, tomatoes, mustard
and ketchup instead to add flavor without fat.
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Steer clear of fried fish sandwiches. Choose fish sandwiches where the fish
is baked, broiled or grilled.
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Try asking for a wheat or whole-grain bun, as some places do offer them.
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Hold the mayonnaise and other calorie-laden sandwich sauces (e.g., ˇ§special
sauceˇ¨).
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Drink water, diet soda or skim or low-fat milk. Regular sodas are loaded
with sugars and calories.
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