Is Healthy Fast Food Possible?

Fast food was once a luxury for children, consumed only during special occasions. However, with our lifestyles getting increasingly busier and the price of fast food becoming progressively affordable for some parents, they are turning to fast food as a quick mealfix for their family. Recent statistics show that the frequency of children eating fast food at least once a week has increased from 35.4% in 2001/02 to 56.6% in 2007/08 – an increase of 21.2% in just 6 years!

High in Everything!

As alarming as the statistics are, the consequences of excessive consumption of fast food by children are far more frightening. Fast food is high in calories and fat – increased consumption may be a contributing factor in the rise of obesity among children these days. Overweight children are at risk of developing high blood pressure which can lead to heart diseases, while too much fat build-up in the arteries lead to atherosclerosis. Carbonated drinks and other sugary fast food contain high sugar. Consuming them reduces the body’s sensitivity to insulin, leading to the development of Type II diabetes in children.

It is advisable for parents to monitor and limit the consumption of fast food in their children. With few changes in the way the food selection is made, you can help your child obtain a healthier and more nutritious meal from fast food.

How to Replace with Healthier Option?

What: Soft/Carbonated drinks.
Why: They are high in sugar and empty calories.
How: Some restaurants allow you to change the drinks in your set meal with little or no extra cost. So instead of getting a carbonated drink, get water, some fresh juice, malted drink or soya bean milk as a replacement. The extra cost would hardly make a difference when you see the health benefits reaped.

What: “Dressing” your food (eg salt, sauces, spreads, cheese, mayonnaise).
Why: Salt and fat intake are increased, which may lead to hypertension and obesity.
How: Don’t allow your child to add “more taste” to their food with too much tomato or chilli sauce. Additionally, you can also request for your order to be specially prepared (ie less mayonnaise for your burgers). For salads, instead of the usual dressing, opt for something healthier like vinegar or olive oil.

What: Grilled food vs. Fried food.
Why: Fried foods are higher in fat and calories.
How: Reduce feeding your child fried foods like char kuey teow or fried chicken if eating out at hawker centres. Choose foods that are grilled or baked instead. Also, foods that are steamed and boiled are much healthier choices as they have less fat and calories.

What: Keeping the portions small.
Why: Children need less nutrients and calories compared with adults.
How: Many fast food joints have meals in large portions, usually catered for adults. When ordering for your child, get the kids meal, which is usually smaller than the adult portion, or cut everything in half to share with your child. This avoids overeating.