Fast Food Survival Guide - Eat Smart, Move More NC

EATING SMART ON THE RUNFast FoodSurvival GuideCHOOSEFAST FOODLESS OFTEN...When you do go,try these healthieroptionsAdults• Sauces and condimentswith little or no fat• Grilled chicken sandwichwith no mayo• Baked potato with low-fattoppings• Salad with low-fat orfat-free dressing• Small hamburger1Order2Share3If4Don’t5Think6If7Choosea kids meal. You will get the right amount offood for less money.your meal with a family member or friend.you order fries, order a small.order the large hamburger.twice before ordering the combo meal.you order a soft drink, order a small or choose a dietsoft drink. Better yet, order water instead of a soft drink.fast food only occasionally. Eat and preparemore meals at home.Kids• Milk or water instead ofsoft drinks• Small hamburger• Fruit instead of fries• Salad with low-fatdressing

OVEN FRIESMakes 6 servingsServing Size: 10 friesIngredients• Non-stick cooking spray• 4 medium baking potatoes or sweet potatoes• 2 tablespoons vegetable oil• seasonings (optional)**Try one or several of these seasonings: salt, pepper, seasoning salt,garlic powder, onion powder, chili powder, paprikaDirections1. Preheat oven to 475° F.2. Lightly spray baking sheet with non-stick cooking spray.3. Wash potatoes thoroughly and dry with a paper towel.4. Cut potatoes into long strips about 1/2 inch thick.5. Put oil in a plastic bag. Add potatoes and toss to evenly coat with oil.You may add seasoning to the bag.6. Spread strips in a single layer on a baking sheet and place inpreheated oven.7. Bake at 475° F for 20 minutes.8. After 20 minutes, take sheet out of oven and turn potato strips over.9. Immediately return sheet to oven and bake at 475° F for 15 moreminutes.Eat SmartNutrition information Per ServingSWEET POTATOOVEN FRIES130 caloriesTotal FatSaturated FatProteinTotal Carbohydrate5 g0.5 g1 g21 gDietary Fiber 3 gSodium 10 mgExcellent Sourceof Vitamin AExcellent Sourceof Vitamin COVEN FRIES170 caloriesTotal FatSaturated FatProteinTotal CarbohydrateDietary FiberSodiumExcellent Sourceof Vitamin C5 g0.5 g3 g29 g3 g10 mgMAKE A LISTGet your family together and make a list of activitiesthat everyone can enjoy. For example, your listmight include softball, going for a bike ride, tag,or a game of basketball. Put your list on therefrigerator. Plan the days you are going to do eachactivity. Make the commitment to try at least one activitytogether this week!Move More