Everyday Fast Food

If you're like most people , you ate at McDonalds , Burger King, Taco Bell and other fast food several times. And you 've probably spent a good amount of time waiting in line to order, pay and pick up your

food. Restaurants like these are known to use the "fast" food - and yet - are often not fast at all. Think about it . The last time I went to a fast food restaurant , how much time spent walking to your car , drive to the restaurant, waiting in line , then return to your home or office? This is probably not faster than it would have been if you have prepared your own food.

What is more worrying is that the time factor is very difficult to make sound decisions in a fast food restaurant . Despite recent health offers , menus still tend to include foods rich in fat, sugar and calories and low in fiber and nutrients. According to a 15 large multicenter study funded by the National Heart, Lung and

Blood Institute ( NHLBI ) , those who ate at fast-food more than twice a week, compared to less than once a week had gained an extra 10 pounds and had a doubling of increase of insulin resistance , a risk factor for type 2 diabetes .Everyday Fast Food

Food not so fast, poor nutritional quality and excess calories make fast food meal not the best choice . Instead , with a little planning and not much effort, you can prepare a weight conscious food for breakfast , lunch or dinner , which is much healthier than anything you could get in a fast food restaurant . To help you get started , scroll down to the tasty taco recipe below. You could be eating this delicious food in 20 minutes!

In the meantime, if you are in a fast food , use these strategies to make healthy choices and stay on track with your weight management .

• Choose a "unique" burger without cheese instead of a double or triple .

• Make a small chip or better yet, go to the other .

• Drink water instead of regular soda or diet.

• Add a salad to your meal , but be careful with the high-fat , high in sodium seasonings.

• Skip dessert unless fruit is an option.

vegetarian tacos

6 | Serving size : 2 tacos

Total time : 20 min | Preparation time: 10 min | Cook Time : 10 min

½ cup water

½ medium onion, chopped

3 cloves garlic, crushed

1 small red pepper , finely chopped

Tomato sauce 1 cup no salt added

4 patties vegetables into small cubes

1 teaspoon chili powder

1 teaspoon of cumin

1 teaspoon oregano

12 corn tortillas , hot

1 cup each : chopped romaine lettuce , chopped tomatoes, chopped green onion , diced

Heat water in a nonstick pan 12 " medium heat. Add onion , garlic and green pepper and cook until onion is tender, about 3-5 minutes.

Add tomato sauce, veggie burgers and spices. Reduce heat and cook until vegetables are tender burgers and sauce is absorbed. Fill with warm corn tortillas stuffed . Garnish with lettuce , tomato and onion.

Each serving (2 tacos ) : 243 calories, 5 g fat, 1 g saturated fat , 0 g trans fat , 3 mg cholesterol , 314 mg sodium , 39 g carbohydrate , 8 g fiber, 12 g protein .Everyday Fast Food

Recipe used with permission from the Food and Health Communications .

Lorraine Matthews - Antosiewicz , MS RD is an expert in food and nutrition who specializes in weight management and digestive health . She is committed to giving people through education, support and

inspiration to make real changes that lead to optimal health and lasting weight loss . Get a free self-assessment and find out how you can lose 20 pounds - or more. go