Healthy Fast Food - HelpGuide.org (2022)

healthy eating

Finding a healthy, well-balanced meal in a fast food restaurant can be a challenge. But here’s how to find healthier options hidden among the diet disasters.

Healthy Fast Food - HelpGuide.org (1)

Is there such a thing as healthy fast food?

The truth is that it’s extremely difficult to follow a healthy diet when you’re eating regularly at fast food restaurants. Fast food is typically loaded with calories, sodium, and unhealthy fat—often enough in one meal for an entire day. It also tends to be low in nutrients and almost totally lacking in fruit, vegetables, and fiber.

That doesn’t mean you have to avoid fast food entirely. When you’re hungry and on the run, fast food can really hit the spot. It’s cheap, tasty, and, best of all, convenient. But while it’s okay to indulge a craving every now and then, to stay healthy you can’t make it a regular habit. The key is moderation—both in how often you frequent fast food chains and what you order once you’re there.

Fast food menus are tricky when you’re watching your weight or your health. Finding a healthy, well-balanced meal in most fast food restaurants is a challenge. But there are always choices you can make that are healthier than others. The following tips and menu recommendations can help you stay on track.

Aim to keep your entire meal to 500 calories or less. The average adult eats 836 calories per fast food meal-and underestimates what they ate by 175 calories. So don’t guess! Most chains post nutritional info both on their websites and at the franchise location. Take advantage of this information.

Opt for foods that are lower in fat and higher in protein and fiber. Look for items with more good stuff, like fiber, whole grains, and high-quality protein. Also aim for options that are relatively low in saturated fats. And steer clear of all items that contain trans fats.

Bring your own add-on items if you really want a health boost. Even when you order wisely, it can be pretty tough to get enough fiber and other important vitamins and nutrients from a fast food menu. If you plan ahead, you can bring healthy sides and toppings like dried fruit, nuts and seeds, carrot sticks, apple or pear slices, and cottage cheese or yogurt.

Watch your sodium intake

High sodium intake is a major contributor to cardiovascular disease. The American Heart Association recommends that adults stay under 1500 mg of sodium per day, and never take in more than 2,300 mg a day. Unfortunately, that’s tough to do when eating fasting food, even when you’re eating lower calorie meals. Your best bet: plan ahead if possible and eat low sodium in the meals leading up to and following your fast food meal. However, you can minimize some of the damage by requesting that your burger or meat be cooked without added salt.

Guides can help you make healthier choices

Many fast food chains post nutritional information on their websites. Sometimes, these lists are confusing and hard to use, but they are the best source for accurate, up-to-date information on your menu options. There are also many other websites and apps that provide nutritional information, often in easier to use formats.

Making healthier fast food choices on the go

Making healthier fast food choices is easier if you plan ahead by checking the nutritional guides that most chains post on their websites. But if you don’t have the chance to prepare, you can still make smarter choices by following a few common sense guidelines.

Healthier fast food ordering guidelines

Keep your eye on portion size. Many fast food meals deliver enough food for several meals in the guise of a single serving. Avoid supersized and value-sized items, and go for the smallest size when it comes to sandwiches, burgers, and sides. You can also find more reasonable portions on the children’s menu.

Focus on grilled or roasted lean meats. Avoid fried and breaded items, such as crispy chicken sandwiches and breaded fish fillets. Choose turkey, chicken breast, lean ham, or lean roast beef instead. Grilled skinless chicken is usually your best bet.

Pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, or au gratin are usually high in calories, unhealthy fats, and sodium. Same with items in Alfredo or cream sauce.

Don’t be afraid to special order. Many menu items can be made healthier with a few tweaks and substitutions. For example, you can ask to hold the sauce or dressing or serve it on the side. Or you can request a wheat bun for your hamburger or whole-grain bread for your sandwich.

Don’t assume that healthy-sounding dishes are always your best option. For example, many fast food salads are a diet minefield, smothered in high-fat dressing and fried toppings. This is where reading the nutrition facts before you order can make a huge difference.

Affordable Online Therapy

Get professional help from BetterHelp’s network of licensed therapists.

(Video) 3 Healthy Meal Choices at Chipotle Mexican Grill - Mind Over Munch

Tips for keeping fast food calories under control

Be careful when it comes to condiments and dressings. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, sauces, and sides such as sour cream. Mayonnaise- and oil-based sauces in particular add a lot of calories. Try holding the mayo and asking for a packet of ketchup or mustard you can add yourself-controlling how much you put on your sandwich.

Stick to zero-calorie beverages. Soda is a huge source of hidden calories. The average large soda packs around 300 calories, which can quickly gulp up a big portion of your daily calorie intake. Shakes are even worse, with up to 800 calories and a day’s worth of saturated fat. And don’t be fooled by lemonade and fruit drinks, which add calories and sugar without much in the way of nutrients. Order water, diet soda, or unsweetened tea instead.

Be wise about sides. Watch menu items that come with one or more side dishes. Sides that can quickly send calories soaring include fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy. Better bets are side salads with light dressing, baked potato (easy on the toppings), fresh fruit cups, corn on the cob, or apple slices.

Pass on the French fries. Do you really need those fries? A sandwich or burger should be plenty filling on its own. Or if your meal doesn’t sound complete without fries, choose the smallest size (which can be 400 calories less than a large serving).

Skip the bacon. It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat.

Make sure your fast food salad isn’t a stealth diet saboteur

  • Choose low-fat and fat-free dressing and ask for it on the side, so you can control how much you use.
  • Skip high-fat toppings such as bacon bits, cheese, croutons, and crispy noodles. They can add hundreds of calories!
  • Avoid taco salads. The deep-fried shells, tortilla chips, cheese, and sour cream make them high-fat, high-calorie diet busters.
  • Choose salads with grilled chicken, shrimp, or vegetables. Avoid salads with breaded chicken or other fried toppings.

Healthy fast food at burger chains

The typical fast food meal of a burger, fries, and a drink can easily add up to a whole day’s worth of calories. That’s a nutritional (and weight control) recipe for disaster. The burger alone at many fast food joints can pack between 1,000-2,000 calories, particularly when loaded up with extra patties, bacon, and cheese.

To keep calories and fat down, you also should pay particular attention to portion sizes and high-fat toppings and sides. Everything that you add to your meal counts—from fries to soda or a shake.

Tips for making healthier choices at fast food burger joints:

Stick to a single hamburger patty. No double or triple burgers! Burgers with two or three beef patties add loads of unnecessary calories and unhealthy fat (up to 800 calories and 40 grams of fat).

(Video) Healthy Fast Food | Healthy eating

Hold or go light on the mayonnaise. You can eliminate around 100 calories. Add extra ketchup or mustard if you need a flavor kick.

Go easy on special sauces, which add a lot of calories. If you don’t want to do without, ask for the sauce on the side. A little goes a long way.

Say no to bacon, cheese, onion rings, and other calorie-laden burger toppings. If you want to add some interest, go with extra pickles or heart-healthy avocado.

Ask about no-meat burger or sandwich options, such as the veggie burger at Burger King or the grilled cheese at In-N-Out Burger.

Skip the fries. You’ll save hundreds of calories (510 calories for a large McDonald’s fries, 340 calories for a medium).

Check out the kid’s menu. Junior and children’s-sized hamburgers usually have between 250-300 calories, making them a healthier choice.

Healthier fast food burger options
INSTEAD OFTRY
Double-patty cheeseburgerRegular, single-patty hamburger without cheese
French friesBaked potato or a side salad
Chicken “nuggets” or tendersGrilled chicken strips
Salad with toppings such as bacon, cheese, and ranch dressingGarden salad with grilled chicken and low-fat dressing
MilkshakeYogurt parfait or a vanilla sundae in a cup (no toppings or cone)

Healthy fast food at chicken chains

Chicken may sound healthier than beef, but when it comes to fast food, that’s not always the case. Many menu items at chicken chains are higher in fat and sodium than a burger. That’s not to say that you can’t find healthier options, but don’t assume that chicken means “healthy.”

What kind of meat you order also matters. Chicken breast is highest in calories, followed closely by the thigh. Chicken wings and drumsticks are much lower in calories, making them smarter choices. If you prefer breast meat, you can make it healthier by taking off the skin.

Tips for making smarter choices at fast food chicken restaurants:

Choose baked, broiled, or grilled chicken over fried or breaded chicken. And don’t even think about chicken nuggets, which are loaded as much fat and sodium as a burger.

Go easy on the honey mustard, barbecue sauce, and other special sauces. Each sauce packet adds around 60 calories.

Be wary of sides. Half the fun when ordering chicken are the sides: coleslaw, biscuits, baked beans, mac ‘n cheese, and mashed potatoes. But these standard side dishes are all high in calories, so make sure to count them toward your meal.

Pass on the crispy chicken sandwich, which may be flavorful, but is fried and fatty. A much better choice is a grilled chicken sandwich. Order it skinless to make it even healthier.

Healthier fast food chicken options
INSTEAD OFTRY
Fried chicken, original or extra-crispySkinless chicken breast without breading
Teriyaki wings or popcorn chickenHoney BBQ chicken sandwich
Fried chicken sandwichGrilled chicken sandwich
Chicken and biscuit “bowl”Mashed potatoes
Adding extra gravy and saucesLimiting gravy and sauces

Healthy fast food at Mexican chains

Mexican fast food restaurants can be a good option for finding healthy fast food. But they can also be caloric minefields-especially when it comes to burritos, nachos, and other cheese-heavy items. Portion control is also important, since the serving size on many Mexican fast food items is enormous. In order to enjoy what you want without blowing your diet, simply eat half and take the rest home for your next meal.

Several Mexican chains, including Taco Bell and Baja Fresh, have “healthy” menu options that are lower in fat and calories. You can also find healthier choices at chains such as Chipotle and Taco Del Mar, including whole-wheat tortillas and fresh vegetables. But portions are still huge, so limiting the amount you eat in one sitting is key.

Tips for making smarter choices at Mexican fast food restaurants:

Go easy on the rice and beans (including in your burrito). These starches add hundreds of calories to your meal.

Skip the sour cream, which can add 100-200 calories. For a healthier option, add avocado or guacamole.

Say no to chips. They add hundreds of calories (285 calories for a ½ order from Chipotle) and sodium you don’t need.

(Video) How to Encourage Children to Eat Healthfully

Look for Baja-style fish dishes. Fish is usually the healthiest meat choice—as long as it’s not fried.

Opt for soft tortillas. Whether made of flour or corn, soft tortillas are lower in fat and calories than crispy, deep-fried shells. Soft corn tortillas are usually healthier than soft flour tortillas.

Try holding the cheese. You may be surprised how little you miss it in your burrito or taco, and it can save you over 100 calories.

Load up on fajita veggies. Adding them to your burrito or burrito bowl is an easy way to add tons of flavor and heart-healthy vitamins and phytochemicals without adding a lot of calories.

Healthier Mexican fast food options
INSTEAD OFTRY
Crispy shell tacoSoft taco
Ground beef or steakGrilled fish or chicken
Refried beans or pinto beansBlack beans
Crunch wraps or gordita-type burritosGrilled “fresco” style steak burrito
Beef or steak burritoVeggie and bean burrito

Healthy fast food at sandwich chains

Thanks to Subway, sub sandwiches come to mind for many people when they think of “healthy” fast food. And while it is true that you can find relatively healthy choices at the top sandwich chains, their menus are not without their pitfalls. While sandwich shop ads promote their health benefits, studies have found that many people eat more calories per meal at a sub shop than at McDonald’s. This may be because people feel so virtuous eating “healthy” as the ads suggest, they reward themselves with chips, sodas, or extra condiments that can turn a healthy meal into an unhealthy one. You can make healthier choices at a deli or sub shop but you need to use some common sense.

Tips for making smarter choices at sandwich fast food joints:

Opt for the smaller sized subs. Ordering a 6-inch sub over the foot-long can save you between 500-700 calories.

Choose whole-grain buns or bread instead of white bread, French rolls, or cheese breads.

Go easy on the mayonnaise and condiments. You can save even more calories by asking for the condiments on the side.

Dress your sandwich with mustard, vinegar, or low-fat dressing instead of mayonnaise and calorie-heavy special sauces.

Go light on the cheese, or better yet, skip it altogether.

Eat half the sandwich at lunch and save the other half for later.

Load up on veggies, such as tomato, lettuce, pickles, onions, green and red peppers, and olives.

Skip the chips. Get something healthier on the side, such as an apple, small side salad, or yogurt.

Healthier fast food sandwich options
INSTEAD OFTRY
Foot-long subSix-inch sub
High-fat meat such as ham, tuna salad, bacon, meatballs, or steakLean meat (roast beef, chicken breast, lean ham) or veggies
The “normal” amount of higher-fat (cheddar, American) cheeseOne or two slices of lower-fat cheese (Swiss or mozzarella)
Keeping the sub “as is” with all toppingsSubbing out cheese and meat for extra veggie toppings
Choosing white bread or “wraps” which are often higher in fat than normal breadChoosing whole-grain bread or taking the top slice off your sub and eating it open-faced

Healthy fast food at pizza chains

Pizza isn’t considered health food—and for good reason. It’s high in calories and typically loaded with fatty meats and cheese with little nutritional value. Two slices can easily add up to 600 calories and more than a full day’s worth of sodium. But it is possible to indulge in pizza now and again without completely undoing your healthy diet. However, there’s no good way to avoid the high sodium, so try to limit your sodium intake in the meals leading up to and following your pizza outing.

It’s also important to pay attention to portion sizes. This means limiting the number of slices you eat, but not all slices are equal. Be aware that a large slice of pizza is almost 40% bigger than a medium slice of pizza, with the corresponding calorie bump. And don’t be fooled by the personal pan pizza, which are usually 800 calories or more. If you do choose a personal pizza, eat half and save the rest for later.

Tips for making smarter choices at pizza joints:

Order thin crust instead of regular crust (and avoid deep-dish or pan pizza). Not only is thin crust the healthiest option, but it’s also the most authentic version of a true Italian pie.

Order your pizza with light cheese. A little cheese can go a long way! You can also try substituting lower-calorie ricotta cheese for mozzarella. At the very least, don’t order extra cheese.

(Video) Good Health: Writing away the pounds

Load your pizza up with veggie toppings. Most chains have lots of healthy options, including tomato, peppers, mushrooms, spinach, artichoke, garlic, onion, and broccoli.

Limit high-fat meat toppings, such as pepperoni, bacon, sausage, Philly meat, ham, and beef. If you must have meat, stick to chicken.

Avoid pasta, which tends to be less healthy than the pizza at fast food joints. Fast food pasta dishes are usually little more than a heaping serving of refined-carb noodles and meat-heavy sauces.

Skip the sides. Say no to garlic knots, mozzarella sticks, and cheesy bread. You’ll cut out a lot of calories, carbs, and unhealthy fat.

Healthier pizza and Italian fast food options
INSTEAD OFTRY
Cheese-filled or deep dish pizzaThin-crust pizza (whole-wheat, if available)
Meat lover’s pizzaVeggie lover’s pizza
Pepperoni, meatballs, or sausage toppingsChicken
BaconCanadian bacon (60% less fat than regular bacon)
Garlic or “cheesy” breadPlain rolls or breadsticks

Healthy fast food at Asian chains

Asian fast food may sound healthier than your typical burger or fast food sandwich. After all, you can usually get a decent amount of veggies. But if you’re not careful, you can end up with a meal that’s much higher in calories and fat than you may realize. If you’re smart about what you order, you can minimize the diet-busting damage, but Asian fast food also tends to be very high in sodium. And unfortunately, there’s not much you can do about that-which makes Asian fast food best for the occasional indulgence, not a regular habit.

Tips for making smarter choices at Asian fast food restaurants:

Go easy on the rice, which packs on carbs and calories. Pass on fried rice, which is high in fat, calories, and sodium. Steamed white rice is a much healthier choice, and brown rice even better.

Limit the noodles. Fried Asian noodles add a lot of calories, carbs, and sodium, plus unhealthy fat. Stick to small portions of lo mein, chow mein, and chow fun, or avoid them altogether.

Say no to pork dishes, which tend to be higher in fat than other meat options.

Avoid sauce heavy dishes, such as orange chicken and Beijing beef. It’s also a good idea to pass on anything with General Tso’s, Kung Pao, BBQ, or Sweet and Sour in the name. These sauces are high in calories and sugar.

Skip the fatty, deep-fried sides, such as fried wontons, egg rolls, tempura, BBQ spareribs, and crab Rangoon.

Use the chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at one time as you can with your normal fork and knife.

Healthier Asian fast food options
INSTEAD OFTRY
Deep-fried starters (egg rolls, tempura, fried wontons, etc.)Soup (good choices include egg drop, miso, wonton, or hot & sour soup)
Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)Stir-fried, steamed, roasted or broiled dishes (chow mein, chop suey)
Fried riceSteamed rice (brown instead of white rice, if that’s an option)
Sweet and sour sauce or regular soy sauceHot chili sauce (a little goes a long ways) or low-sodium soy sauce
Meat-based dishesVegetable-based dishes

Healthy fast food breakfasts

We all know the importance of a healthy breakfast, but it’s also the meal we usually have the least time for. And even though fast food isn’t the healthiest option, it can be the most convenient one when you’re running late for work or school.

However, many fast food breakfasts deliver a full day’s worth of fat and enough saturated fat for three days. Many breakfast items are also obscenely high in sodium (even non-salty baked goods such as pastries and muffins). And that’s to say nothing of calories, which can top 1,000. But you can find healthier choices on most menus. The key is to look for items with both fiber and protein—which makes them more filling and satisfying—but not too much fat.

Tips for making smarter fast food breakfast choices:

Avoid sausage, bacon, and steak. These meats are high in fat. Leaner breakfast meat choices include turkey, Canadian bacon, and ham.

Be careful when it comes to baked goods. Not only are most breakfast pastries, loafs, and muffins high in sugar, they also tend to be high in sodium.

Focus on fiber. Good choices include bran muffins, oatmeal, and granola. Just watch out for excess sugar.

Go easy on the cheese and breakfast sauces. Ask for the sauce on the side to keep the calories down.

(Video) Making Healthy Food Choices with a Healthy Plate

Say no to the breakfast burrito. These diet-busters tend to be loaded with carbs, calories, sodium, and fat.

Choose toast or English muffins over biscuits. Biscuits are usually higher in calories and fat than toast or English muffins.

Healthier breakfast fast food options
INSTEAD OFTRY
Bagel with cream cheeseEnglish muffin with butter
Egg on a biscuitEgg on wheat toast
Donut or pastryLow-fat bran muffin
SmoothieYogurt with granola and fruit
French toast sticks or cinnamon rollOatmeal

Authors: Melinda Smith, M.A. and Lawrence Robinson

FAQs

Why is healthy food important essay? ›

Benefits of Healthy Food

It helps us in various spheres of life. Healthy food does not only impact our physical health but mental health too. When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor.

What food is good for old age? ›

What to eat
  • fruit and vegetables.
  • potatoes, bread, rice, pasta and other starchy foods.
  • dairy and alternatives.
  • beans, pulses, fish, eggs and other proteins.
  • oils and spreads.

Which fast food is the healthiest? ›

The 18 Healthiest Fast Foods You Can Eat
  • KFC: Grilled Chicken Breast With Green Beans and Mashed Potatoes. ...
  • Carl's Jr.: Charbroiled Chicken Club Sandwich With Lettuce Wrap and Side Salad. ...
  • Panda Express: Grilled Teriyaki Chicken with Mixed Vegetables. ...
  • Qdoba Mexican Eats: Tequila Lime Chicken Taco Salad Bowl.
3 May 2019

Why is making healthy food choices is important for students? ›

Healthy students are better learners. Research shows that eating habits [PDF – 480 KB] and healthy behaviors are connected to academic achievement. Student participation in the School Breakfast Program is associated with better grades and standardized test scores, reduced absences, and improved memory.

Why healthy food is important in our life? ›

A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

How much sleep does a 65 year old need? ›

Sleep and Aging

Older adults need about the same amount of sleep as all adults—7 to 9 hours each night.

What should I eat after age 70? ›

Eat a wide variety of foods from the five food groups : plenty of colourful vegetables, legumes/beans; fruit; grain (cereal) foods, mostly wholegrain and high fibre varieties; lean meats and poultry, fish, eggs, tofu, nuts and seeds; milk, yoghurt, cheese or their alternatives, mostly reduced fat.

How can I boost my energy after 70? ›

Here are nine great ways older adults can keep themselves healthier and more energetic.
  1. Proper Nutrition. A well-balanced diet is essential to consistent energy levels. ...
  2. Eating Breakfast. ...
  3. Green Tea. ...
  4. B Vitamin Supplements. ...
  5. Drinking Water. ...
  6. Magnesium. ...
  7. Daily Exercise. ...
  8. Consistent Sleep.
4 Jan 2017

Is pizza healthy to eat? ›

And it isn't healthy. Depending on the type of crust, the amount of cheese and the toppings used, pizza can rank anywhere from nutritionally decent to a diet disaster. Even healthy pizzas deliver a good amount of sodium from tomato sauce and cheese, so if you are watching your salt intake, you should eat with caution.

Is KFC healthier than Mcdonalds? ›

The result: McDonald's wins

While chicken is an obvious Men's Health staple, KFC's reliance on greasy oils and subsequent sky-high calorific content makes Maccy's an unlikely victor.

How can we encourage people to eat healthy food? ›

Encourage Healthy Eating Habits
  1. Eat breakfast every day. ...
  2. Plan healthy meals and eat together as a family. ...
  3. Buy and serve more fruits and vegetables (fresh, frozen, or canned). ...
  4. Buy fewer soft drinks and high fat/high calorie snack foods like chips, cookies, and candy.
16 Jul 2018

What are the advantages and disadvantages of healthy food? ›

Consuming plenty of energy-dense foods increases your risk of obesity and other metabolic disorders. On the other hand, healthy foods are low in energy and fat content and high on nutrients, thus a diet low in calories help you lose weight and maintain good health status.

What is healthy eating habit? ›

Advertisement. Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Advertisement. Nutrition is important for everyone.

How eating healthy can improve your life? ›

Eating well helps to reduce the risk of physical health problems like heart disease and diabetes. It also helps with sleeping patterns, energy levels, and your general health. You may have noticed that your mood often affects the types of food you choose, as well as how much you eat.

What makes a healthy person? ›

Regular exercise, balanced nutrition, and adequate rest all contribute to good health. People receive medical treatment to maintain the balance, when necessary. Physical well-being involves pursuing a healthful lifestyle to decrease the risk of disease.

What happens if you eat healthy food everyday? ›

"When you eat healthy regularly, you'll likely notice a difference in many aspects of your health, including having stable and consistent energy levels, improved sleep, and better recovery from workouts," says Sarah Schlichter, MPH, RDN of Bucket List Tummy.

What do you think of fast food? ›

Fast food is typically poor in terms of nutrition. According to a 2015 review , fast food tends to contain various substances that are generally unhealthy. It is high in sugar, salt, saturated or trans fats, and many processed preservatives and ingredients. It also lacks some beneficial nutrients.

Why do seniors wake up at night? ›

Older people wake up more often because they spend less time deep sleep. Other causes include needing to get up and urinate (nocturia), anxiety, and discomfort or pain from long-term (chronic) illnesses.

What is the best vitamin for seniors? ›

5 popular vitamins that are good for seniors
  • B6 pyridoxine.
  • B12 cyanocobalamin.
  • B3 niacin.
  • B5 pantothenic acid.
  • B1 thiamine.
  • B2 riboflavin.
  • B7 biotin.
  • B9 folate/folic acid.
6 Dec 2021

What time do seniors go to bed? ›

A new study published in Healthy Aging and Clinical Care in the Elderly finds that more than half of all retired people 65 and older report sleeping at least 7.5 hours per night, and between the hours of 11 p.m. and 7:30 a.m., a finding that runs contrary to the commonly held assumptions that most elderly people go to ...

How often should seniors bathe? ›

At a minimum, bathing once or twice a week helps most seniors avoid skin breakdown and infections. Using warm washcloths to wipe armpits, groin, genitals, feet, and any skin folds also helps minimize body odor in between full baths. However, some dementia caregivers say it's actually easier to bathe every day.

What is the best fruit for elderly? ›

Stadler recommends blueberries, red raspberries, and dark cherries as ideal fruits, and says you can't miss with any of the dark, leafy vegetables like spinach, kale, and Swiss chard. You can have them all year because, when it comes to nutrients, frozen is just as good as fresh.

What can elderly eat for weak legs? ›

Elderly people who are suffering from weak legs should incorporate beans into their diet to see improvements to their muscle strength and muscle ability.
...
Beans and Legumes Build Muscle Strength for Seniors
  • Edamame beans.
  • Lentils.
  • Large White Beans.
  • Cranberry Beans.
  • Split Peas.
  • Pinto Beans.
  • Kidney Beans.
  • Black Beans.

Why do seniors feel so tired? ›

Chronic diseases like diabetes, heart disease, kidney disease, liver disease, thyroid disease, and chronic obstructive pulmonary disease (COPD) Untreated pain and diseases like fibromyalgia. Anemia. Sleep apnea and other sleep disorders.

Is it normal for a 70 year old to be tired? ›

Fatigue — a condition characterized by a constant, unrelenting feeling of exhaustion that often develops gradually over time — is very common among the aging population. Fortunately, your elderly loved one can rely on DispatchHealth for prompt treatment in the comfort of their own home.

Is 71 considered old? ›

In America, one researcher found that you are considered old at 70 to 71 years of age for men and 73 to 73 for women.

Are Subway Sandwiches healthy? ›

The bottom line. Subway offers a better variety of healthy meal options than many other fast food restaurants. In general, Subway's meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium. Part of Subway's appeal is that you can customize your meal.

Is Rice healthy to eat? ›

Look no further than a healthy plate of rice! Because rice has low amounts of sodium, fat, and cholesterol, it is a great aid in reducing obesity. It's rich in nutrients and has no significant negative impacts on a person's health. Of course, its high-levels in fiber also help to reduce obesity.

Is eating ice cream healthy? ›

Ice cream contains some important nutrients, like calcium, vitamin D and vitamin A, among others. But while these nutrients are all needed for good health, the amount in ice cream is small and is accompanied by a hefty dose of fat and added sugar.

Is Subway healthier than McDonald's? ›

Overall, Subway is a healthier fast food option than McDonald's due to the lower calorie, carb, fat and sodium content, and the ability to customize your meal.

What Is Healthier Burger King or KFC? ›

Across all the three chosen fast-food chains Burger King is the lowest for all four content averages (calories, fat, sugars, and salt). Chewsy found that out of the three selected fast-food chains, KFC exceeds (20.3 grams) the daily sugar intake of children between the ages of four and six (19 grams) by 6.8 per cent.

Is KFC popcorn chicken healthy? ›

Benefits Of KFC Popcorn Chicken

Chicken is rich in nutrients like protein, niacin, selenium, and phosphorus. Being an excellent source of protein, chicken also helps in weight loss, muscle growth, and bone health.

What breakfast sandwich is the healthiest? ›

So when you don't, here's what to do.
  • Panera Chipotle Chicken, Scrambled Egg & Avocado Wrap. ...
  • Starbucks Bacon, Sausage & Egg Wrap. ...
  • Chick-fil-A Egg White Grill. ...
  • Dunkin Donuts Power Breakfast Sandwich. ...
  • Taco Bell Grande Toasted Breakfast Burrito Steak. ...
  • Subway Egg & Cheese (Plus)
26 Mar 2021

Is oatmeal a healthy breakfast? ›

Whether it's steel-cut or rolled, quick-cooking or instant, oatmeal is good for you, experts say—with a few caveats. Oatmeal is rich in fiber, which promotes fullness, eases the insulin response, and benefits gut health. It's also a source of vitamins B and E, and minerals such as magnesium.

Is an egg McMuffin healthy? ›

An Egg McMuffin is definitely better than something like a donut, Cording says. “It does provide a good balance of protein, fat, and carbohydrates,” she points out. “When you compare it to something sweet and carby like a donut or muffin, you're getting more nutritional value.”

How can you promote healthy eating habits in your own family? ›

Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits:
  1. Have regular family meals.
  2. Serve a variety of healthy foods and snacks.
  3. Be a role model by eating healthy yourself.
  4. Avoid battles over food.
  5. Involve kids in the process.

How can you maintain a healthy lifestyle? ›

  1. Measure and Watch Your Weight. ...
  2. Limit Unhealthy Foods and Eat Healthy Meals. ...
  3. Take Multivitamin Supplements. ...
  4. Drink Water and Stay Hydrated, and Limit Sugared Beverages. ...
  5. Exercise Regularly and Be Physically Active. ...
  6. Reduce Sitting and Screen Time. ...
  7. Get Enough Good Sleep. ...
  8. Go Easy on Alcohol and Stay Sober.

What are the most effective ways to improve people's eating habits? ›

5 Easy Ways to Improve Your Family's Eating Habits:
  1. Don't skip breakfast. ​Your mother was right; breakfast is the most important meal of the day! ...
  2. Keep healthy snacks on hand. ...
  3. Watch your portions. ...
  4. Eat as a family. ...
  5. Keep family meals media-free.
20 Aug 2019

Why is healthy food important essay? ›

Benefits of Healthy Food

It helps us in various spheres of life. Healthy food does not only impact our physical health but mental health too. When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor.

Why is healthy food important to students? ›

Healthy students are better learners. Research shows that eating habits [PDF – 480 KB] and healthy behaviors are connected to academic achievement. Student participation in the School Breakfast Program is associated with better grades and standardized test scores, reduced absences, and improved memory.

Which is better healthy food or junk food? ›

Unfortunately, junk food is preferred more due to its low cost and easy availability. The nutrient value in healthy food is high as they are rich in proteins, minerals, and macronutrients, while junk food has meager nutritional benefits.

Why healthy food is important? ›

A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

Why is healthy living important? ›

Benefits of healthy living

feeling better mentally – regular exercise can lift your mood and help you feel better. saving money – eating junk food, smoking, and drinking sugary drinks or alcohol are all expensive habits. fewer health problems – living a healthier lifestyle means a lower risk of developing many ...

What is healthy food in simple words? ›

"Healthy Food” Defined

Healthy foods are those that provide you with the nutrients you need to sustain your body's well-being and retain energy. Water, carbohydrates, fat, protein, vitamins, and minerals are the key nutrients that make up a healthy, balanced diet.

How do you eat healthy and stay essay? ›

Try to include leafy vegetables, fresh vegetables, fruits, milk, and fish in your daily diet. Make sure you are having your breakfast regularly. Skipping your breakfast regularly will definitely affect your health. If water content in your body goes low then it will lead to dehydration.

What is the conclusion of eating healthy food? ›

Good nutrition promotes not only better physical health and reduced susceptibility to disease, but has also been demonstrated to contribute to cognitive development and academic success.

What are the 10 importance of food? ›

10 Reasons Why Food Is Important
  • #1. We need food to live. ...
  • #2. What we eat matters. ...
  • #3. Preparing food has an impact on mental health. ...
  • #4. Many people have a complicated relationship with food. ...
  • #5. Food insecurity is a major issue. ...
  • #6. Many livelihoods are tied to food. ...
  • #7. Climate change is affecting food. ...
  • #8. Food is culture.
15 Dec 2021

How do we stay healthy? ›

20 health tips for 2020
  1. Eat a healthy diet.
  2. Consume less salt and sugar.
  3. Reduce intake of harmful fats.
  4. Avoid harmful use of alcohol.
  5. Don't smoke.
  6. Be active.
  7. Check your blood pressure regularly.
  8. Get tested.
31 Dec 2019

What makes food healthy or unhealthy? ›

What makes food unhealthy? “The preparation method and the types of ingredients the food contains make it unhealthy,” says Andari. “Sodium, sugar and fat (saturated fat and trans-fat) are key ingredients one should always monitor when eating out and shopping at the grocery store.

Why should we eat healthy food 10 lines? ›

10 Lines on Healthy Food [Set 1]

1) Healthy food contains all the elements necessary for our body, such as proteins, vitamins, fats, and carbohydrates. 2) Healthy food is a need of our body. 3) It does not make us feel lazy and dull. 4) Any food close to natural size is healthier than cooked food.

Why is it important to take care of your health? ›

Being physically healthy enables you to have better overall health, including in your relationships. You only get one body, so taking care of it is important. By knowing your body, and your family's health history, you can start to figure out what is “normal” for you.

How does healthy eating prevent diseases? ›

Healthy diets boost “good” cholesterol (high-density lipoprotein) and decrease unhealthy triglycerides. This directly impacts risk of heart disease, stroke, metabolic syndrome, diabetes and high blood pressure by helping your blood flow smoothly.

How do you develop healthy eating habits? ›

How to develop healthy eating habits
  1. Eat lots of fruits and veggies. ...
  2. Hydrate! ...
  3. Avoid sugary drinks, which are a source of hidden calories. ...
  4. Pick whole grains over refined carbs. ...
  5. Know the difference between bad fats and good fats. ...
  6. Consume salt in moderation. ...
  7. Manage your portions.
1 Oct 2021

How is food related to health? ›

Eating well helps to reduce the risk of physical health problems like heart disease and diabetes. It also helps with sleeping patterns, energy levels, and your general health. You may have noticed that your mood often affects the types of food you choose, as well as how much you eat.

What are 5 reasons we need food? ›

Five powerful reasons for eating delicious healthy food
  • Protect your immune system.
  • Keep your skin healthy and prevent osteoporosis.
  • Improve your mood.
  • Improve brain performance.
  • Protect your eyes and your heart.
25 Jan 2022

What foods help your body work? ›

Eating the right foods can help make you happier and healthier--and more successful.
  • Avocados. This monounsaturated fat fruit contributes to an increased healthy blood flow and brain health. ...
  • Beans. ...
  • Berries. ...
  • Broccoli. ...
  • Dark chocolate. ...
  • Eggs. ...
  • Fish (the oily variety) ...
  • Nuts and seeds.
23 Feb 2015

Why do people eat? ›

1.1 What are the reasons for eating? Food provides the energy that our bodies need to keep going. Without food, a person would typically survive for a few weeks. Without water, they could only live for a few days.

Videos

1. Cancer-Detecting Pen to Help Guide Surgeons in Tumor Resection
(Xtalks Webinars)
2. Finding Balance: Nutrition Tools & Tips to Maximize Your Health and Fitness
(NYU Langone Health)
3. Lean Kitchen offers healthy, prepared meals
(KC Spotlight)
4. FULL DAY OF EATING FAST FOOD 😋 | LOW CALORIE OPTIONS | WEIGHTLOSS JOURNEY 2021
(MsRice Lifestyle)
5. HOW TO DETOXIFY YOUR LUNGS AT HOME- Lung Detoxification for Smokers
(MEDSimplified)
6. Heart Healthy Eating: It's About Dietary Patterns and Active Lifestyles
(BaptistHealthSF)

Top Articles

Latest Posts

Article information

Author: Domingo Moore

Last Updated: 11/20/2022

Views: 6238

Rating: 4.2 / 5 (53 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Domingo Moore

Birthday: 1997-05-20

Address: 6485 Kohler Route, Antonioton, VT 77375-0299

Phone: +3213869077934

Job: Sales Analyst

Hobby: Kayaking, Roller skating, Cabaret, Rugby, Homebrewing, Creative writing, amateur radio

Introduction: My name is Domingo Moore, I am a attractive, gorgeous, funny, jolly, spotless, nice, fantastic person who loves writing and wants to share my knowledge and understanding with you.