Eating fast food with less fat

While most fast food giants have incorporated some lower fat menu choices for health conscious customers, bear in mind that many of their claims are buried under cheese, mayonnaise, fat laden dressings and vegetable oil, which, although healthier than lard, is still fat.

But don't throw out those coupons just yet.

According to Eva Stobbe, RD at Joliet's St. Joseph Medical Center, "It is possible to eat a lower fat diet and still eat [fast food] a couple times a week. It's a matter of balancing out your choices."

That might mean opting for a baked potato or salad instead of fries, low fat frozen yogurt instead of apple pie, and diet cola, iced tea or water instead of a milk shake, Stobbe said.

But it also means taking a closer look at exactly what it is you're eating.

For example, though most places offer some form of grilled chicken, a good choice at about 40 calories an ounce, they also usually slather on about 200 to 300 calories worth of mayonnaise and 100 calories worth of cheese, making your "lean" chicken no better than a cheeseburger.

Richard Wolff, RD and director of the Center for Nutrition at Elgin Nautilus, suggests substituting the mayo for barbecue sauce (about 15 calories a Tbs.), putting a hold on the cheese and asking for extra tomato, lettuce and pickles, which ads volume and moisture to your sandwich without adding calories.

And when it comes to healthy choices like baked potatoes and salads, watch the toppings, Wolff said. "You can ask for a broccoli potato (no butter), light on the cheese," he said, "or have them throw in some barbecue sauce or even ketchup, which is like eating French fries without the fat."

Even moderate amounts of fatty salad fixings like sunflower seeds, bacon bits, fried croutons and cheese will add up quickly, and be aware that many squeeze packets of dressing contain about four or five 100-calorie servings, Stobbe warned. Instead throw on some fresh veggies for crunch and try a dab of lowfat cottage cheese, tomatoes and even raisins with a light drizzle of dressing (low fat if available) for volume and moisture.

For breakfast, avoid the egg and cheese sandwiches, sausages and croissants and consider orange juice, cereal and lowfat milk, now available at most fast food restaurants, as well as fat free apple bran muffins at McDonalds and bagels at Burger King.

"Even with cream cheese, a bagel is a huge savings in fat when you compare it to most pastries," Wolff said.

Many restaurants, including McDonalds, Hardees and Dairy Queen offer lowfat frozen yogurt (Dairy Queen's is fat free), which is a far better dessert choice than fried pies and milk shakes, Wolff said.

"Milk shakes in general tend to be fairly low in fat," he noted, "but they also tend to be high in sugar, so for a low fat food, they're pretty calorie dense."

For more tips on low fat restaurant eating call Wolff, 847/931-1588, for a free copy of "How to Eat Low Fat in Restaurants Without Sacrificing Great Taste."

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