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Of Processect Foods ens1on Brevard Count~ » Natio nal Fast-Food Day: Navigating The Risks
National Fast-Food Day:
Navigating the Risks of
Processed Foods
f
National Fast-Food Day, observed on November 16th
, is a fun
way to enjo y the convenience and indulgence that fast
food
offers. How ever, it's also a perfe ct time to reflect on
the
conc erns surro undi ng highly processed foods, particular
ly their
long -term effec ts on health.~c ordi ng to research,
regular
cons ump tion of fast food , laden with unhealthy fats,
sugars,
end sodi um, can have profound consequences on both
physical
and men tal well- being.
The Dangers of Highly Processed Foods
The National Insti tutes of Health (NIH) has raised serio
us
conc erns abou t the overconsumption of highly proce
ssed
food s, whic h are staples at mos t fast- food chains. Thes
e foods
often cont ain mini mal nutri tiona l value , and excessive
intake
_bas been linked to chro nic diseases and ~
h
_gjs_or:ders. Research shows that a diet hi~ processed foods,
suga ry beverages, ~Q9 excess calories not only shor
tens
---
Iifespa_n but also accelerates aging and increases the
dise as~ like hear t diseasE:, diabetes, and~
~ isk of
.
ty.
--- -- -- -- -- -- : : : : : :===
Americans, on average, consume more calories than any other
population. The typical fast-food meal- a burger, fries, and a
sugary soda- conta ins a staggering numb er of empty calories
that contrib ute to weight gain and nutrie nt deficiencies.
According to NIH research, moderate caloric restriction can
~low agin~ and protect both bod-y and brain. Yet, for many
Americans, fast food has become a daily norm, exacerbating
t~ s .
Mental Health and Processed Foods
Iv)
'- .,..,
_The impac t of highly processed foods goes beyond physical
healt~ There is growing evidence that._diet plays a crucial role in
menta l health, and poor nutriti on is linked to increased rates of
depression and anxiety. The r~fined.sugars and unhealthy fats
---
preva·lent in fast fooct_caD ·1ead to mood sw·ings, fatigue, and
--
cognit ive decline. For young people in particular, the risks are
signifi cant-e xcess consumption of processed foods can hinder
brain development and lead to poor academic and social
outco mes.
The Stroke Connection
One study published in JAMA found that people consuming_ a
9iet rich in processe<;!_and fast foods had seven times the risk.of
early- life stroke (before age 45). This diet increases the
likelih ood of being debilitated by health problems in early
adulth ood~ ding to situations where individuals in their 30s
or 40s end up in nursing horn ~
Strategies for Healthier Fast-Food Choices
[ s unrealistic to expec t everyone to give up fast food entirely.
Howe ver, mode ration and inform ed choices can go a long way
.--_
in reduc ing the health risks Here are a few tips for navigating
fast food menus with health in mind:
• ·Portion Control: Keep portio n sizes small. Avoid "super-
sizing " your meal and stick to smalle r option s. For
a better choice than a
example, a sing(e hamburger is
double or triple-patty burger.
instead of a double or
• Choose a single-patty burger
I triple burger.
's menu to keep
• Consider ordering from the kid
V
I
po rtio ns sm alle r.
• Resist up siz ing - "su pe r-s
hu ge ca lor ic bu rde n.
ize d" meals co me wit h a
ssible: Some fas t-fo od
• Choose Whole Foods When Po
like salads, wraps, an d fru it.
chains off er he alt hie r op tio ns
op tio ns an d av oid hig h-f at
Select grflled rat he r tha n "tried
. Fo r a qu ick bre ak fas t, try
top pin gs like ma yo an d cheese
y, tasty, an d ine xp en siv e.
oatmeal, wh ich is oft en health
verages are a ma jor so urc e
• Rethink Your Drink: Sugary be
a can co nta in up to 29 0
of excess calories. A large sod
ons of sugar. Instead, ch oo se
calories an d nearly 20 teaspo
, or low -fa t mi lk Even 10 0%
water, unsweetened ice d tea
n
te mi lk are be tte r ch oic es tha
fru it jui ce or low -fa t chocola
soda.
ms like frie d ch ick en
• Be Mindful of Fried Foods: Ite
d chicken nu gg ets are loade
d
sandwiches, French fries, an
lle d or ba ke d ve rsi on s to
wit h un he alt hy fats. Op t for gri
cu t back on calories an d fat.
dishe s labeled as "cr ea my ,"
• Learn Ke y Menu Words: Av oid
ua lly high
"crispy, '; "breaded," or "deep -fr ied .;, These are us
k for ter ms lik e "gr ille d,"
in fat an d calories. Instead, loo
nti fy he alt hie r op tio ns .
"baked," or "steamed" to ide
es like a sid e salad, ap ple
• 5wap Sides: Choose he alt hie r sid
slices, or a baked po tat o instea
d of fries. Ma ny fast-food
ed
s, even if the y'r e no t fea tur
chains off er these alternative
prominenUy on the menu.
mb s
• SticktoSmaII Desserts·. Desserts can be ca lor ie bo
s -a_
- c-al-o-r i-e~
_ a-n y m_e_~_'-_
·re__
s _a_n_e_n_t•_
- - - -w -
-ith~s m
-o_ _c
_e _o t_
_n ai,._
t..., n-in_g_a_s_m
1- ~
1
Choose lighter options lik
e fruit, yogurt parfaits, or
so ft-
I
serve frozen yogurt.
Planning Ahead
Most fast-
ood choices, plan ahead.
To make healthier fast-f line.
ur an ts ha ve nu tri tio na l information available on
food resta
you or de r can
king a few mi nu tes to review the menu before
Ta
r ordering
choices. For kids, conside
help you avoid unhealthy riately
s'· me nu , wh ich off er s smaller, more approp
from the kid
portioned meals.
, you can enjoy
em po we rin g yo ur se lf wi th healthier choices
By h.
l ind ulg en ce wi th ou t compromising yo ur healt
th e occasiona ind fu lly
Fast- Fo od Da y can be a reminder to indulge m
National
year.
ke be tte r ch oic es th e ot he r 36 4 days of th e
and ma
Final Thoughts
~e s wi th a co st.
t an d de lki ou s'. bu t it co
.Fast fo ~d is convenien risk
hly pr oc es se d fo od s regularly increases th e
Consuming hig fe
ea se s, me nt al he alt h issues, and even ea rly -li
of ch ro nic dis
ay no t be
ely avoiding fast food m
str ok es. While co mp let
g he alt hie r
lim itin g int ak e and makin
reafistic fo r everyone, use
po ss ibl e, ca n he lp mi tig at e these risks. Let's
choices, wh en
e in m od er at ion
y as a re mi nd er to indulg
National Fast-Food Da
st of th e year.
d pr ior itiz e wh ole , nu tri en t-r ich foods th e re
an
Shephard
W rit te n by Elizabeth C.
Food vis it WebM D
To M ak e yo ur Own Fast
Y- ou r-o wn -fa st-
>s ;/{ ww w. we bm d. co m /d iet /fe at ur es /m ak e-
bt tJ;
fg gg
e
y life sty le fa cto rs in th
ha nie E., et al. "H ea lth
am on g m en ."
·on of co ro na ry he ar t disease
16 7,
o. 2, II Ju ly 20 06 , pp. 160-
