The healthy version of fast food
The healthy version of fast food
Maria Skoura
During puberty our nutritional habits change among other things. Girls tend to get capricious eating habits in order to feel accepted by other girls of the same age. This leads them to skip meals and consume food of low nutritional value, like fast food meals. Souvlaki, pizza, burgers, sandwiches and crepes is the most common junk food consumed by teenagers.
Research shows that 35.5% of teenagers, especially boys, consume fast food almost every day. They also eat less fruit and vegetable while on the other hand consume more refreshments and sweets. Skipping breakfast leads to the consumption of products of low nutritional value during the day, therefore it increases the risk of obesity, while having a negative effect on memory, concentration and performance in the classroom.
Is fast food really that harmful?
However, there are some healthy fast food options. Here are some examples of preparing a healthy fast food meal:
Souvlaki
Standard version:
• souvlaki pie with oil
• pork kebap
• tomato
• onions
• garlic sauce or other sauce
• french fries
Healthy version:
• souvlaki pie with no added oil
• pork or chicken meat chunks in a pinch
• tomato
• onions
Pizza
Standard version:
• thick crust
• cheese
• cold cut
• sauce
• tomato
• mushrooms
• peppers
Healthy version:
• thin crust
• tomato sauce
• tomato
• cheese
• mushrooms
• peppers
Burger
Standard version:
• white bread
• beef steak
• mayonnaise or some other sauce
• sauce
• tomato
• onions
• bacon
Healthy version:
• wholegrain bread
• beef steak
• tomato
• onions
• mushrooms
• mustard
Sandwich
Standard version:
• white bread
• cheese
• cold cut
• mayonnaise or some other sauce
• tomato
• peppers
Healthy version:
• wholegrain bread
• cheese (feta cheese)
• olives
• olive oil
• oregano
• tomato
Snack suggestions:
Honey nougat instead of chocolate
Sesame bread instead of croissant
Dried fruit instead of potato chips
Fresh fruit instead of packaged fruit juice
Cereal bars instead of biscuits
Maria SkouraNutritionist, Scientific Associate of the Greek Society of Adolescent Medicine
