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Our society is marked by the fast-paced life we lead. Each day seems to pass by more quickly. That is one of the main reasons why fast food has become so popular. Frequent consumption of fast food by more people has resulted in an increase in health problems, such overweight and obesity, diabetes, high blood pressure, and heart disease. This has created some controversy over whether fast food should even be consumed at all.

Most fast food is high in fat, cholesterol, sodium, sugar, and calories. The goal when eating out, should be the same as at any other time, to choose the healthiest options with the lowest possible amount of fat, sugar, sodium, and calories. In addition, choosing foods higher in fiber is recommended because fiber prevents your body from absorbing a certain percentage of fat from your food and it helps you to feel full more quickly.

Below, we give you some tips for transforming your fast food into healthy food. Do try to limit your consumption of fast food to 1-2 times a week.

• A very easy way to increase the fiber content of your meals is by substituting whole wheat bread for white bread or by starting off with a small salad topped with a low-fat, low-calorie dressing.
• If you want to reduce the fat content of your foods, choose preparation methods such as grilling, steaming, roasting, or broiling, and choose white meats such as chicken, turkey, fish, or seafood.
• It's also very important to avoid foods with creamy sauces such as mayonnaise and cheeses. Or ask for these items on the side and try to minimize the amount that you use.
• You can cut back on calories by choosing unsweetened beverages or water, light salad dressings, artificial sweeteners, and low-fat condiments such as mustard. Remember that if you eat fast food, you should balance the rest of your day by choosing much healthier foods and smaller portions.

For pizza fans:

• Try not to eat more than 2 servings (depending on the company and how large they cut their slices, this may only be one piece of pizza).
• Order a thin crust pizza (crispy or crusty).
• Add vegetables to the pizza.
• Avoid meat toppings such as ham, pepperoni, sausage and bacon.
• Don't order double ingredients, except for vegetables.

If you like Chinese food:

• Avoid choosing fried foods such as fried egg rolls and wontons.
• Order dishes that include steamed vegetables and white meat.
• Start off your meal with a vegetable broth.
• Substitute fried rice with steamed white rice.

In hamburger joints:

• Order “hamburgers” made of roasted chicken or fish.
• Avoid cheese and mayonnaise because these ingredients add 100 calories to your food.
• Avoid french fries; remember just 10 fries have 150 calories.
• If you want to order a  “meal deal,” choose the kid’s size.
• If possible, substitute whole wheat bread for white bread.

When it comes to salads:

• Choose salads with white meat such as chicken, turkey ham, or fish (not fried or breaded).
• Try to avoid using creamy dressings and order those that are low in fat and calories.
•  Don't add cheese, bacon, or croutons to your salad.

As you can see, it's possible to adapt fast food to a healthy diet. It's still important to emphasize that the healthiest food is the food you make at home.