Sunday, 29 January 2012

You don't have to avoid fast food, which is likely rich in fat, salt, sugar, and often doesn't provide a balanced diet. You have to be smart for choosing foods to complement both nutritional deficiency or excess of your favorite fast food. But first, it would be better if you know how to get around between eating fast food and balancing foods to complement the nutrients.

Advantages: Depending on the type of bread and filling, as well as the amount of its filling. If you eat a sandwich of wholemeal bread with tuna and lettuce, as well as a complete apple with its skin, then it already offers a balanced diet, with a little extra fiber.

Disadvantages: All depends on its filling. Sandwiches made of bread with butter and mayonnaise shrimp as filling contain 2 times calories and 3 times more fat than sandwiche filled with tuna salad.

Balancing foods: Beef stew with potatoes and steamed carrots. These foods are rich in protein and beta-carotene. Beside that, beef is also rich in vitamin B, iron, potassium, and zinc.
Advantages: Depending on the toppings. Pizza rich in carbohydrates and fibers. Cheese and tomato as topping will add protein, vitamin E, calcium and phosphorus.
Disadvantages: Often rich in fats but low in protein. Sometimes contain high sodium. Topping of blue cheese, salami, pepperoni or ham, will level up fat and salt to 2-fold.

Balancing foods: Chicken, vegetables and carrots. These foods are rich in protein, beta-carotene, fiber and vitamin C.

Advantages: The good source of protein and zinc. When eaten with lots of salad it will provide good balance of folate, vitamin C and beta-carotene.
Disadvantages: Too much fat from meat, low fiber, vitamins A, D, E and folate.

Balancing foods: Brown rice mixed with fish and green vegetables salad. This food is low in fat and provide a moderate amount of protein, good fiber, vitamins B and C.

Beef burgers, chips, and milkshake
Advantages: High in protein, carbohydrates and calcium. Contains vitamin A, phosphorus, vitamin B12 and riboflamin.

Disadvantages: High in fat-particularly saturated fat, high cholesterol, sodium and possibly also high dyes and flavorings, low in fiber and vitamin C.

Balancing foods: Pasta of wholemeal with fresh steamed green vegetables. Pasta provides fiber, while vegetables contain vitamin C and beta-carotene. Do not forget the broccoli, this food is a rich source of iron.

Fried Chicken and french fries
Advantages: Great resource of vitamins B6 and B12, high in protein and carbohydrates, calcium, phosphorus, manganese, iron, thiamin, and potassium.
Disadvantages: High in fat but low in fiber, vitamins A, C, D, folate and beta-carotene. Depending on the portions, these foods contain between 1/3-1/2 of the total daily fat recommendation.

Balancing foods: Salad made of lettuce, tomato, red onion, feta cheese, olive oil and lemon juice. This food is low in calories but contain vitamin C, E, folate and beta-carotene.

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