How to avoid the dangers of eating on the run

Fast food and take-out restaurants are everywhere in North America, even in hospitals and schools. According to food industry statistics, fast food restaurants serve more than 60 million North Americans each day.  Some critics blame this growing reliance on fast food, which is typically high in fat and calories, and the supersizing of portions for the fact that more than 50 percent of adult North Americans are overweight. Here are some tips on avoiding the dangers of eating on the run.

Though defenders note that most fast food establishments offer some lower calorie, more healthful fare, the overwhelming majority of the foods we eat at fast food chains — the burgers, fries, hot dogs, fried chicken and pizza — are loaded with fat, salt and calories, and have very little fibre.

• Most fast food is high in saturated fat.
• Fried foods — especially French fries — also tend to contain significant levels of trans fats, the man made fats that are created when hydrogen is added to vegetable oil to make it more solid and stable.
• Trans fats are now believed to be as bad for your health — or even worse — as saturated fats.
• Fast-food chains and snack-food manufacturers have made commitments to reduce trans fatty acids and satu­rated fats in their products and to introduce more nutritious menus or food items.
• Many fast food establishments have added a variety of healthier choices to their menus, including salads, grilled foods, baked potatoes, soups, whole grain buns, fruit cups, low-fat frozen yogurts and juices.
• Some chains also provide a nutrition analysis on their websites or make copies available in their restaurants to help nutrition-conscious diners eat healthfully.

Occasionally, an outbreak of food poisoning is traced to a fast food outlet. Any meal that is mass produced and then allowed to stand for any length of time is vulnerable to contamination. Especially deadly, particularly to young children, is a type of E. coli infection contracted by eating undercooked, contaminated beef.

• It is not wise to take out fast food and then wait several hours before eating it.
• Any food that is not consumed right away should be re­frigerated, and then thor­oughly reheated be­fore it is eaten.
• If you're eating in a restaurant, decline any precooked item that looks like it has been sitting around for a while.

Everyone loves a super value deal. But is it really a bargain when you end up buying unwanted fat, calories and sodium along with the bigger portion?

• A decade ago, an original burger, fries and coke at a popular chain used to contain 660 calories. Now a supersize value meal contains an incredible 1,450 calories, or more than half of what most people need in a day.

You probably think a salad would be the healthier choice at a fast food restaurant. But think again.

• You might be surprised to hear that a salad, complete with dressing and toppings, often contains more calories and fat than many of the more traditional fast food choices.