Fitting the Dietary Guidelines to a

Fast Food Life

The 2005 Dietary Guidelines give you advice to promote health

and reduce the risk of chronic diseases through diet and physical

activity.

• Consume adequate nutrients within the calories needed.

• Eat a variety of nutrient-dense foods and drinks from all food

groups (as pictured in MyPyramid). But choose foods that are

lower in saturated and trans fats, cholesterol, added sugars,

salt and alcohol.

• Follow the USDA Food Guide illustrated by MyPyramid but stay

within your energy/calorie needs.

Life in the Fast Food Lane

It’s hard to follow the Dietary Guidelines if you want to include

dining out or picking up meals at the drive-thru. How can you make

healthy food choices when eating fast food?

• Ask for your burger or grilled chicken sandwich with lettuce and

tomato only (no cheese).

• Get the child-size portion.

• Pick a side salad with dressing on the side, instead of fries.

• Order a no-calorie drink—water, diet soda, tea, or coffee. Get

your low-fat dairy at other meals.

• Order low-fat milk or 100% juice.

• Some fast food places have fruit, such as apple wedges or

mandarin oranges. Order these with your sandwich.

• Order main dish salads without cheese and croutons. Add only 1

tablespoon dressing from your salad dressing packet. Make sure

the meat is grilled and not crispy.

• Bring fruit and salads from home to add to your fast food order.

• Keep a water bottle with you to fill from a nearby faucet. Water is

the best beverage.

• Order chili without the chips, cheese, or sour cream.

• If there is a choice of breads for your sandwich, choose 100%

whole grain.

• Choose a vegetable pizza, no double cheese.