Conclusion

As a conclusion, fast food is becoming more and more acceptable and convenient in our society. With our daily schedules, many just do not have time to prepare the food at home or go out to eat at a restaurant. Fast food restaurants also offer low price, variety and predictability. However, they tend to be very high in fat, sugar, salt and therefore, in calories. So it is better, one reduce the portion size of unhealthy fast foods and also do not forget to include large amounts of fruits and vegetables in your diet.

General tips to eat fast food

1) Pizza

Ask for less cheese, and choose low-fat toppings such as onions, mushrooms, green peppers, tomatoes, and other vegetables.

2) Sandwiches

Healthier choices include regular or junior-size lean roast beef, turkey, or chicken breast, or lean ham. Extras, such as, bacon, cheese, or mayo will increase the fat and calories of the item. Select whole-grain breads over high-fat croissants or biscuits.

3) Hamburgers

A single, plain meat patty without the cheese and sauces is the best choice. Ask for extra lettuce, tomatoes, and onions. Limit your intake of french fries.

4) Meat, chicken, and fish

Look for items that are roasted, grilled, baked, or broiled. Avoid meats that are breaded or fried. Ask for heavy sauces, such as gravy, on the side. Better still, avoid heavy sauces and dressings altogether.

Reference:http://www.nytimes.com/health/guides/nutrition/fast-foods/overview.html

What happens to your body when you quit eating fast food?

1) Calories

One of the most noticeable impacts that quitting fast food can have on your body is a reduction in weight. Fast foods are typically high in calories, with portion sizes that are too large to maintain a healthy diet. By reducing your fast food intake and replacing fast food with healthier meals from home, you decrease your total calorie intake, helping create the calorie deficit needed for your body to lose weight. Pair removing fast food from your diet with exercise to see even better results.

2) Saturated fat

Many fast foods contain high levels of saturated fat, especially hamburgers and foods that are breaded and fried in oils containing saturated fat. Foods high in saturated fat typically increase your consumption of bad LDL cholesterol. As LDL cholesterol levels get too high in your bloodstream, the excess cholesterol can calcify, or harden, into cholesterol plaque. Plaque restricts and clog the flow of blood through your blood vessels. As your blood vessels become more clogged, your blood pressure increases, along with your risks for developing heart diseases.

3) Salt

Cutting back on your fast food can significantly decrease your overall sodium or salt intake. Most restaurants overuse salt, which can quickly increase your daily consumption above the American Heart Association's recommended limit of less than 1,500 mg per day. When you consume too much salt, you increase the salt content of your blood. Salt attracts water, which can increase your blood volume. The higher your blood volume goes, the higher your blood pressure becomes. High blood pressure over time damages your cardiovascular system, putting you at a higher risk of heart disease. Lowering your sodium intake by cutting out fast food can help reduce these risks.

References: http://www.livestrong.com/article/513055-what-happens-to-your-body-when-you-quit-eating-fast-food/
http://www.nbcnews.com/id/20825325/ns/health-diet_and_nutrition/t/any-other-name-its-still-supersize/
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Shaking-the-Salt-Habit_UCM_303241_Article.jsp

How to overcome an addiction to fast food?

1) Pack healthy meals and snacks

• Purchase a small lunch box or cooler if necessary. This is a great way to avoid a stop at a fast food place. Keeping it stocked with healthy options like yogurt, fresh fruits or carrots and hummus can help you stick to your planned meal or to control your hunger until you are able to get home for your meal.
• Keep healthy, convenient snacks such as pre-portioned nuts or fruit in your purse/briefcase or car.
• Make sure to eat throughout the day. Don't skip meals. Grab a healthy snack if you're feeling hungry When you are very hungry, you're more likely to make bad food choices.

2) Stop drinking soda

• Aim for 64 oz of clear, sugar-free liquids daily. You can try: water, water flavored with herbs and fruit, unsweetened iced tea or unsweetened decaf coffee.
• If this step proves to be difficult, start off slowly. Begin decreasing the amount of soda you consume by replacing a few drinks here and there with a healthier option (like water or unsweetened tea). Continue substituting other drinks for your soda until you are able to eliminate soda entirely.

3) Drive a different route

• Check out an online map. Many programs allow you to put in your starting and ending location and give you a variety of route options.
• If you can't bypass a fast food place, try putting up a note in your car with a positive saying. "You can can do it!" or "Focus on your goal!" are great positive sayings that can keep you driving right on by.

References: http://www.wikihow.com/Overcome-an-Addiction-to-Fast-Food

https://www.psychologytoday.com/blog/shrink/201206/five-strategies-overcoming-emotional-eatin

http://www.ygoy.com/2011/05/06/how-to-overcome-an-addiction-to-fast-foods/

The comparisons between fast food and healthy food

1) Energy density 

Fast food tends to be high in fat, refined grains and added sugars, all of which increase their energy density, or calories per gram. Eating lots of energy-dense foods increases your risk for obesity. Healthy foods, on the other hand, including fruits, vegetables, whole grains, low-fat dairy products and lean protein, tend to be lower in energy density. A diet low in energy density helps you lose weight because you can eat more food for fewer calories, so you'll be less likely to overeat due to hunger, according to the Centers for Disease Control and Prevention.

2) Nutrient density

Part of the problem with fast food is that the high amount of fat and added sugars increases the calories it contains without providing you with essential nutrients. This means fast food is relatively nutrient-poor. A study published in the "Journal of the American College of Nutrition" in 2004 found that the more often people ate fast food, the lower their micronutrient intake was. Choosing healthy foods will help you increase the nutrient density, or nutrients per calorie, of your diet and make it easier for you to meet the recommended intake of essential nutrients.

3) Effect on health

While eating healthy foods may lower your risk for health problems including obesity, heart disease, diabetes and certain types of cancer, fast food can have the opposite effect. A study published in the "European Journal of Clinical Nutrition" in December 2013 found that fast food consumption increases the risk for metabolic syndrome, in part by increasing triglyceride levels. Another study, published in May 2012 in "Obesity Surgery," found that those who ate the most fast food had a higher risk for obesity than those who didn't consume fast food or rarely consumed this type of food. Being obese or overweight increases your risk for heart disease and Type 2 diabetes.

Reference:http://healthyeating.sfgate.com/fast-food-vs-healthy-foods-10682.html

The effects of fast food towards body

1) Calories and weight

The average fast food meal contains too many calories. A 2007 survey from the July 2009 journal “Obesity” found that the average fast food lunch in New York totaled 827 calories. Moreover, one-third of purchases topped 1,000 calories. Your caloric intake varies depending on your energy output. The average adult woman generally needs between 1,600 to 2,400 calories per day, and the average adult man usually needs from 2,000 to 3,000 calories per day. Consuming excess calories puts you at risk of weight gain and weight-related health conditions. In fact, a May 2012 study in “Obesity Surgery” suggested that among behavioral factors, fast food consumption had the most influence on the growing rate of severe obesity in America.

2) Depression and addiction

Researchers have linked fast food to depression. Compared to people who eat little to no fast food, people who regularly eat fast food are 51 percent more likely to develop depression, cites a March 2012 “Public Health Nutrition” article. The more fast food you eat, the greater your risk of depression becomes, the study concluded. Additionally, some research suggests that fast food may be addictive, according to a September 2011 article in “Current Drug Abuse Reviews.”

Reference:http://healthyeating.sfgate.com/fast-food-affects-negatively-1728.html

Fast food ingredients that people do not know

1) Breast implant chemical nuggets

Nothing is more appetizing than chowing down on some artificial breast implant chemical. That is why McDonald's has added dimethylpolysiloxane to their already mightily unhealthy chicken mcnuggets which is a chemical that is used in silicone breast implants and silly putty.

2) Synthetic laxative

Wendy’s Frosty may bring back great memories, however the list of chemicals behind the drink will likely incite something much less nostalgic. Wendy’s Frosty contains the typical ensemble of fast food components such as traditionally-GMO corn syrup, artificial flavorings, and a list of thickening agents. Though of the 14 ingredients it takes to create the fast food top seller, one chemical stands out. Plus, it contained in the Coffee Toffee Twisted Frosty, a laxative chemical and electronic cigarette filler known as propylene glycol is among the 25 new ingredients that make up this special Frosty. To be clear, this is a chemical linked to a host of conditions including neurotoxic effects in children, blood brain barrier issues, and much more. It’s even illegal in cat food.

3) Chemical medley

Even the salad options at fast food establishments tend to be loaded with a chemical stew that brings into question the ‘healthier’ nature of the food item itself — even in comparison to the burger and fries. Take McDonald’s ‘healthy’ salads, for example. Not only does the ‘cilantro lime glaze’ and the ‘orange glaze’ used on many of these salads contain propylene glycol (the chemical discussed in #2 as the laxative and electronic cigarette filler), but a medley of others on this list as well. Two chemicals, however, stand out with the salad. Disodium inosinate, and disodium guanylate both divulge the presence of MSG within the ‘healthy’ salad. It’s impossible to eat a fully 100% organic, 100% clean diet all the time, but it’s extremely simple to begin incorporating high quality organic food choices into your daily nutrition. Don’t be fooled by marketing campaigns launched by fast food establishments advertising their new ‘healthy’ menu options without at least checking out the ingredients list. What’s easier, however, is completely avoiding fast food in the first place.

Reference: http://naturalsociety.com/4-worst-fast-food-ingredients-dont-tell/