生活百科：健康飲食系列之二十一——健康飲食中的快餐消費

STEP 1 Eat a hamburger 吃個漢堡

Eat smart by ordering a hamburger without cheese, bacon, mayonnaise, or special sauce. Opt for a single patty.

STEP 2 Order chicken 點雞肉

Order chicken that is grilled, baked, or broiled instead of breaded and fried. Choose the smallest portion on a whole grain bun if offered.

STEP 3 Drink healthy 喝健康飲品

Drink water, unsweetened iced tea, skin milk, plain coffee, or diet soda. Pass on the regular soft drinks, fruit drinks, and cappuccinos.

STEP 4 Eat a healthy sub or sandwich 吃健康的三明治

Enjoy a healthy deli sandwich or sub on a whole grain bread or bun. Ask for half the amount of meat, no cheese, and top it with extra vegetables such as tomatoes, lettuce, spinach, peppers, and olives. Choose mustard over mayonnaise which has few calories and no fat.

Craving dressing? Ask for it to be served on the side.

STEP 5 Choose a salad 選一份沙拉

Choose a salad without cheese, bacon bits, sour cream, croutons, or noodles. Always opt for fat-free or reduced-fat salad dressing.

STEP 6 Build your own taco 自己做墨西哥卷餅

Build your own taco. Double the amount of vegetables, and opt for half the cheese, and meat.

Removing the cheese completely can save you 100 to 200 calories.

STEP 7 Take half home 帶一半回家

Pass on the fish sandwich if baked or grilled fish are not an option on the menu. Also pass on the cheese and tartar sauce.

The average American eats 46 slices of pizza a year.