Fast Food Meals Can Be Part of Healthy Diet for Sports-Active Kids

High Carbohydrate/Low Fat

High Fat Foods To Avoid

• Cereal (hot or cold) with banana and granola

• Scrambled eggs

• Bagels

• Waffles w/fruit and syrup

• English Muffins

• Low-fat muffins

• Pancakes

• Toast (whole wheat) with jam

• Fruit/fruit juices

• Skim or low fat milk

• Yogurt

• Breakfast sandwiches made with cheese, sauce, bacon, or sausage

• Side dishes (hash browns, etc.)

• Danish

• Croissants

• Biscuits

Healthier

Not As Healthy

Burgers

Burgers

• Single

• Without "special sauce" (ketchup or mustard are better)

• Without cheese

• Tomatoes and lettuce

• Double (if your child wants a double burger, get it without cheese)

• Super, deluxe or supreme

• With cheese and/or bacon

• Sauce

Chicken and Fish

Chicken and Fish

• Grilled, roasted or broiled

• Barbecue sauce or spices

• Breaded or deep fried

• Mayonnaise-based sauce

Pizza

Pizza

• Thin crust

• Vegetable toppings (mushrooms, spinach, onion, green/red peppers, hot peppers, pineapple, and broccoli)

• Leaner protein options (chicken, Canadian bacon, low-fat mozzarella or ricotta cheese)

• Thick crust

• Fatty meat toppings (pepperoni, sausage, bacon)

• Extra whole cheese

Sandwiches

Sandwiches

• Lean meat (roast beef, chicken, turkey, ham)

• Low fat cheese

• Vegetable

• Plain tuna

• Spices (oregano, pepper)

• Mustard or ketchup

• Barbeque/low fat sauce

• Tomatoes

• Vegetables, pickles, hot or sweet peppers

• Roll, bagel, pita bread, tortilla, hearty grain bread

• Tuna or chicken salad (the mayonnaise adds fat)

• Mayonnaise

• Oil

• "Special" sauce

• Croissants

• Biscuits

Potatoes

Potatoes

• Baked with low fat toppings (nonfat sour cream, chives, grated cheese, mushrooms, broccoli, chili)

• French fries (if your child does have fries, get a small order, or, better yet, have her share an order with another player)

• Baked with high fat toppings (cheese sauces, regular sour cream, bacon

Soup and Salad Bar

Soup and Salad Bar

• Salad greens

• Fresh fruits

• Vegetables

• Plain pasta

• Lean protein toppings (low-fat cheese, low-fat cottage cheese, kidney beans, egg whites, plain tuna, chicken, turkey or roast beef)

• Low fat toppings (raisins, croutons, chow mein noodles)

• Low fat or nonfat salad dressings

• Broth-based soups (chicken/turkey with noodles/rice, minestrone, vegetable, black bean, lentil, and green pea)

• Prepared salads (potato, macaroni, coleslaw; again it is the mayonnaise that adds the fat)

• Pasta with mayonnaise or oil

• Bacon bits

• Olives

• Blue cheese, regular salad dressings

• Cream-based soups (clam chowder, cream of mushroom, broccoli or asparagus)

Southwestern

Southwestern

• Soft flour or corn tortillas

• Quesadillas, soft tacos or burritos with chicken, beans, beef or vegetables

• Low fat condiments (salsa, non fat sour cream, lettuce, tomatoes)

• Fried tortillas

• Regular sour cream