1. HEALTH AND WELLNESS WHAT CHANGES CAN WE MAKE FOR OURSELVES AND OTHERS?

3. Seven Keys to Eating Healthier in Fast Food Restaurants: Develop a can-do attitude- Believe that you can have a healthy and enjoyable meal when eating out. Slowly begin to change your ordering habits so you can still eat out and not feel guilty.

4. Seven Keys to Eating Healthier in Fast Food Restaurants Decide to eat out- For most of us, eating out is hardly a special occasion, so we need to factor in our nutrition and health goals. Frequent eating out means more careful monitoring.

5. Seven Keys to Eating Healthier in Fast Food Restaurants: Choose the site- Find restaurants that offer some healthier options. Remember, eating in chain restaurants lets you learn the menu and plan ahead, no matter where the individual fast food restaurant is located.

6. Seven Keys to Eating Healthier in Fast Food Restaurants: Have a game plan on your way to the restaurant- Envision a positive outcome-a healthy and enjoyable meal. Plan your order accordingly and don't be a victim of hasty choices.

7. Seven Keys to Eating Healthier in Fast Food Restaurants: Order for your stomach, not your eyes- As you pursue the menu, having planned ahead, watch for foods high in fat, rich and heavy sauces, preparation methods such as frying, and ingredients that add fat like the "special sauce". Also keep in mind the less ordered, the less eaten. Don't fall for the "Super sized" selection. This adds extra calories and fat.

8. Seven Keys to Eating Healthier in Fast Food Restaurants: Get it made to order- Don't be afraid to ask to get something made the way YOU want it. If you're request is practical-such as leaving off and item, hold the mayo or "special sauce", or dressing on the side-restaurants are usually willing to accommodate.

9. Seven Keys to Eating Healthier in Fast Food Restaurants: Know when enough is enough- So many of us were brought up thinking we had to clean our plates. To prevent overeating, order carefully and lightly, drink plenty of non caloric fluids with the meal such as water or order a non fat milk.

10. FAST FOODS

11. Fast Food Choices Bad Burger King Double whopper with cheese and mayo 1,010 calories 67 grams of fat Better Whopper junior sandwich without mayo 320 calories 15 grams of fat Best Broiler chicken sandwich without mayo 370 calories 9 grams of fat McDonalds Big Extra w/ cheese 810 calories 55 grams of fat 6-piece chicken McNugget 290 calories 17 grams of fat Chicken McGrill without mayo 340 calories 7 grams of fat

12. Fast Food Choices Bad Wendy's Big bacon classic burger 580 calories 30 grams of fat Better Plain single burger 360 calories 16 grams of fat Best Grilled chicken without mayo 310 calories 8 grams of fat Taco Bell Taco salad in edible shell 850 calories 52 grams of fat Burrito chicken supreme 430 calories 18 grams of fat Grilled chicken burrito 390 calories 13 grams of fat

13. References Cool Nurse. 2004. Healthy Dieting and Fast Food. Available at http://www.coolnurse.com/dieting_ff.htm http://www.coolnurse.com/dieting_ff.htm Mohave County WIC. 2004. Fast Foods. Available at http://www.co.mohave.az.us/WIC/fastFood.htm http://www.co.mohave.az.us/WIC/fastFood.htm