Obesity is the increase in the body fat and occurs in both the sexes and can affect any

age group.
There are several factors which are associated with increasing the amount of body fat that results
in obesity. Weight gain

occurs when one eats more calories than your body uses. If the food you eat provides more
calories than your body needs, the excess is converted to fat. The most important causes are:
• Genetic
• Metabolic
• Psychological
• Sociocultural
• Sedentary lifestyle
• High caloric nutrition

• Multiple factors
Obesity is also considered as one of the causes of hypertension and this has been proved in
a number of researches. According to the population studies, it has been indicated that almost
two-thirds of the people suffering from obesity are at risk of hypertension. Apart from an
increased risk of hypertension, there are also risks associated to sleep apnea, coronary heart
disease and congestive cardiac failure.
Though the exact mechanism of how obesity is a cause for hypertension is unknown, but a lot
can be attributed to the neuroendocrine mechanism and also the factors resulting from adipose
tissue are considered to be a cause behind the link.
Obesity is found to affect a number of hormonal levels in our body, the worst affected is the
renin-angiotensin-aldosterone system. This system is responsible for controlling the blood
volume of the body and along with the sympathetic nervous system; it controls the level of
sodium and water retention in the body. Both these factors are responsible for the proper
regulation of blood pressure and with obesity interfering with these systems, it can lead to
hypertension. The adipose tissue deposition can lead to the irregular functioning of the kidney,
which can lead to altering of the blood pressure.
Furthermore, increased in renal sodium reabsorption results in the alteration of the blood
pressure. Obesity as a cause of hypertension can also be to the basics of the metabolic syndrome
like glucose intolerance and insulin resistance. It is important to make a note here that every year
2% of the cases of hypertensive patients who are under treatment report being diagnosed with
diabetes.
It is important to realize that obesity related hypertension leads to a multiple factor disorder, and
it is not possible to rule out a single mechanism that is responsible for the linking of obesity to
hypertension. It is most likely that obesity leading to metabolic dysfunction and a possible renal
factor may lead to hypertension observed in obese people.
To control the obesity related hypertension, critical weight loss is an effective way of managing
the condition. Weight loss will lead to a significant lowering of blood pressure. It is important to
work from the beginning before hypertension leads to other cardiovascular risks in obese
patients. It is also important that a global strategy be developed for management of obesity and
its further complication into other cardiovascular risks.
Many recent studies have shown a direct link between obesity and the diagnosis of type II
diabetes, or non-insulin-dependent diabetes. Also known as adult onset diabetes, type II is
increasingly being diagnosed in overweight children and adolescents. In this type of diabetes, the
body produces insulin, but interference from the complications of obesity doesn’t allow the body
to use it as it should.
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The body of a type II diabetic, due to an overproduction of insulin, can no longer produce the
correct amount to maintain healthy blood sugar levels and begins to develop a resistance to
insulin. Ninety percent of diabetics are diagnosed with type II diabetes. Usually, this diagnosis
comes after 40 years of age, but the condition is now increasingly found in children. Since 1968,
obesity in American children has doubled, and today, approximately 25% of American children
are obese. This increase in obesity has been directly linked to the rise in type II diabetes in both
children and adults.
Studies have shown that an increase in abdominal fat is linked to glucose intolerance, as well as
to overeating and general obesity. A body mass index (BMI) of over 40 has been linked to a
higher chance of developing diabetes. According to the Centers for Disease Control and
Prevention (CDC), a healthy BMI ranges from 18.5 to 24.9. Obese individuals often have diets
high in carbohydrates, starches and sugars, and low in protein and good fats. The way in which
these foods are digested is related to how the body processes sugar.
Like obesity, type II diabetes is highly preventable. Even mild weight loss can lower one's risk of
developing type II diabetes by as much as five to ten percent. The CDC recommends a well
balanced, healthy diet, along with moderate exercise on a regular basis, as the first steps in
preventing both obesity and diabetes. Reducing stress levels can also go a long way in preventing
diabetes.
For those suffering from obesity and diabetes, just 30 minutes of moderate exercise on most days
of the week can be very useful in starting the weight loss process. Studies have shown that with
weight loss, one can reduce the amount of medication required to control diabetes, and some can
completely control the disease with diet and a healthy lifestyle.

Obesity
High cholesterol and obesity
•
 •

•
• Tweet this (1)
• BMJ Group, Tuesday 9 February 2010 00.00 GMT
• Article history
Too much of a fatty substance called cholesterol in your blood can damage your blood vessels
and lead to heart disease or a stroke. But the term high cholesterol is a bit misleading. High
levels of some types of cholesterol are actually good for you, and high levels of other types
aren't. To learn more, see our articles on high cholesterol.
Here's what we know about the link between obesity and high cholesterol:[1] [3] [2]
• If you're obese, you're more likely to have high levels of 'bad' cholesterol (LDL
cholesterol) in your blood than people who aren't obese.
• You're more likely to have high levels of cholesterol in your blood if your extra fat is
around your waist, rather than your hips and buttocks.
• Eating too many saturated fats can raise the levels of 'bad' cholesterol in your blood.
These types of fats are found in dairy products and meat.
References
Gumbiner B (editor). Obesity. 3rd edition. American College of Physicians, Philadelphia,
U.S.A.; 2001.
Fairburn CG, Brownell KD. Eating disorders and obesity: a comprehensive handbook. 2nd
edition. Psychology Press, London, UK; 2002.
Despres JP, Lemieux I, Prud'homme D. Treatment of obesity: need to focus on high risk
abdominally obese patients. BMJ. 2001; 322: 716-720.
Glossary
heart disease
You get heart disease when your heart isn't able to pump blood as well as it should. This can
happen for a variety of reasons.
obesity
If your body stores more energy than you need, this can make you overweight. The excess
energy is stored in your fat cells. If your weight goes above a certain level, doctors call this
obesity. Obesity is considered a medical condition. The excess weight can be a strain on your
bones and joints. And if you are obese, you're more likely to get other diseases. Doctors have
developed a scale for telling how much excess weight you have. This measure, called the body
mass index (BMI), depends on your height.
stroke
You have a stroke when the blood supply to a part of your brain is cut off. This damages your
brain and can cause symptoms like weakness or numbness on one side of your body. You may
also find it hard to speak if you've had a stroke.
LDL cholesterol
Cholesterol is a fatty substance in your blood. You can get it from food and it is also made by
your liver. Having a lot of cholesterol in your blood can cause health problems. LDL cholesterol
is often called 'bad' cholesterol. It can build up in your arteries and increase your risk of heart
disease. LDL stands for low-density lipoprotein.
saturated fats
Fat is one of the three nutrients (along with protein and carbohydrate) that supply calories to your
body. Fats that we eat can be saturated or unsaturated. Eating too much saturated fat is one of the
major risk factors (things that make you likely to get it) of heart disease because it increases the
amount of cholesterol in your blood.
© BMJ Publishing Group Limited ("BMJ Group") 2010

How Does Obesity Cause Heart Disease?

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By an eHow Contributing Writer
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 How Obesity Strains the Heart
1. An obese person has more body mass due to having more body fat. This increased mass
means the person has more blood flowing that is being pumped by the heart throughout
his body. Therefore, the heart must work harder to pump blood throughout the body,
which causes strain on the heart. This strain is often doubled when the obese person
exerts himself and experiences a higher heart rate, as the blood flowing through the heart
is too much for the heart to handle.
High Blood Pressure
2. However, what most often precipitates heart disease in an obese person is high blood
pressure. An obese person has more body fat, which means more fatty molecules (such as
cholesterol) are in his blood vessels. These fats constrict the blood vessels, which means
that the heart experiences difficulty in pushing blood through the vessels. This
constriction also worsens the strain on the heart, because the heart has to work overtime
both to pump large amounts of blood and to push the blood through the blood vessels.
How Obesity Causes Heart Failure
3. Obesity can and often does cause heart failure because the obese person's heart is
overworked. An obese person can experience heart failure through a heart attack, which
is when the heart muscle dies due not not being supplied with oxygen because blood flow
is blocked through a fat-clogged blood vessel. An obese person can also experience heart
failure through cardiac arrest, which is when the heart stops beating due to a sudden loss
of function (likely caused by being overworked).
Obesity and Cancer: Questions and Answers

Key Points
• During the last two decades, the percentage of overweight and obese adults and children
has been steadily increasing (see Question 2).
• Lack of physical activity is strongly associated with obesity (see Question 3).
• In addition to increasing the risk of coronary heart disease, stroke, high blood pressure,
and diabetes, obesity increases the risk of cancers of the breast (postmenopausal),
endometrium (the lining of the uterus), colon, kidney, and esophagus (see Questions 4,
6–10).
• Avoiding weight gain can lower the risk of cancers of the breast (postmenopausal),
endometrium, colon, kidney, and esophagus (see Question 13).
• Regular physical activity lowers the risk of colon and breast cancers (see Question 15).

1. What is obesity?
People who are obese have an abnormally high and unhealthy proportion of body fat. To
measure obesity, researchers commonly use a formula based on weight and height known
as the body mass index (BMI). BMI is the ratio of weight (in kilograms) to height (in
meters) squared. BMI provides a more accurate measure of obesity or being overweight
than does weight alone.
 Guidelines established by the National Institutes of Health (NIH) place adults age 20 and
older into one of four categories based on their BMI (1):
<18.5 underweight
18.5 to 24.9 healthy
25.0 to 29.9 overweight
>30.0 obese
The following chart can be used to determine BMI category. (Find the height, and move
across the chart to the appropriate weight.)

Compared with people in the healthy weight category, those who are overweight or obese
are at greater risk for many diseases, including diabetes, high blood pressure,
cardiovascular diseases, stroke, and certain cancers. Obesity lowers life expectancy.
2. How common is overweight or obesity?
Results from the 1999–2000 National Health and Nutrition Examination Survey
(NHANES) show that an estimated 64 percent of U.S. adults are either overweight or
obese (2). This represents an increase of 8 percentage points compared with the estimates
from an earlier survey (NHANES III 1988–1994).
Nearly one-third of all adults are now classified as obese. This reflects an increase of 7.6
percentage points since 1994 (2). The data show that 31 percent of adults age 20 and
older—nearly 59 million people—have a body mass index (BMI) of 30 or greater,
compared with 23 percent in 1994.
In addition, the percentage of children who are overweight continues to increase. Among
children and teens ages 6 to 19, 15 percent (almost 9 million) are overweight according to
the 1999–2000 data, or triple what the proportion was in 1980 (3).
3. What causes obesity?
 Experts have concluded that the chief causes of obesity are a sedentary lifestyle and
overconsumption of high-calorie food (4):
• Sedentary lifestyle—Researchers have found a strong correlation between lack
of physical activity and obesity (4, 5).

• Diet—A diet high in calories and/or fat appears to be an important factor in

obesity (6).

4. What have scientists learned about the relationship between obesity and cancer?
In 2001, experts concluded that cancers of the colon, breast (postmenopausal),
endometrium (the lining of the uterus), kidney, and esophagus are associated with
obesity. Some studies have also reported links between obesity and cancers of the
gallbladder, ovaries, and pancreas (4).
Obesity and physical inactivity may account for 25 to 30 percent of several major cancers
—colon, breast (postmenopausal), endometrial, kidney, and cancer of the esophagus (4).
Preventing weight gain can reduce the risk of many cancers. Experts recommend that
people establish habits of healthy eating and physical activity early in life to prevent
overweight and obesity. Those who are already overweight or obese are advised to avoid
additional weight gain, and to lose weight through a low-calorie diet and exercise. Even a
weight loss of only 5 to 10 percent of total weight can provide health benefits (4).
5. How many people get cancer by being overweight or obese? How many die?
In 2002, about 41,000 new cases of cancer in the United States were estimated to be due
to obesity. This means that about 3.2 percent of all new cancers are linked to obesity (7).
A recent report estimated that, in the United States, 14 percent of deaths from cancer in
men and 20 percent of deaths in women were due to overweight and obesity (8).
6. Does obesity increase the risk of breast cancer?
The effect of obesity on breast cancer risk depends on a woman’s menopausal status.
Before menopause, obese women have a lower risk of developing breast cancer than do
women of a healthy weight (4, 9, 10, 11, 12). However, after menopause, obese women
have 1.5 times the risk of women of a healthy weight (9, 10, 13, 14).
Obese women are also at increased risk of dying from breast cancer after menopause
compared with lean women (4, 11, 15, 16). Scientists estimate that about 11,000 to
18,000 deaths per year from breast cancer in U.S. women over age 50 might be avoided if
women could maintain a BMI under 25 throughout their adult lives (16).
Obesity seems to increase the risk of breast cancer only among postmenopausal women
who do not use menopausal hormones. Among women who use menopausal hormones,
there is no significant difference in breast cancer risk between obese women and women
of a healthy weight (4, 9, 11, 17).
Both the increased risk of developing breast cancer and dying from it after menopause are
believed to be due to increased levels of estrogen in obese women (18). Before
menopause, the ovaries are the primary source of estrogen. However, estrogen is also
produced in fat tissue and, after menopause, when the ovaries stop producing hormones,
fat tissue becomes the most important estrogen source (14). Estrogen levels in
 postmenopausal women are 50 to 100 percent higher among heavy versus lean women
(11). Estrogen-sensitive tissues are therefore exposed to more estrogen stimulation in
heavy women, leading to a more rapid growth of estrogen-responsive breast tumors.
Another factor related to the higher breast cancer death rates in obese women is that
breast cancer is more likely to be detected at a later stage in obese women than in lean
women. This is because the detection of a breast tumor is more difficult in obese versus
lean women (12).
Studies of obesity and breast cancer in minority women in the United States have been
limited. There is some evidence that, among African American women, the risk
associated with obesity may be absent or less than that of other populations (19, 20, 21).
However, a recent report showed that African American women who have a high BMI
are more likely to have an advanced stage of breast cancer at diagnosis (22). Another
report showed that obese Hispanic white women were twice as likely to develop breast
cancer as non-obese Hispanics, but the researchers did not detect a difference in risk for
obese Hispanic women before and after menopause (23).
Weight gain during adulthood has been found to be the most consistent and strongest
predictor of breast cancer risk in studies in which it has been examined (4, 10, 11, 24).
The distribution of body fat may also affect breast cancer risk. Women with a large
amount of abdominal fat have a greater breast cancer risk than those whose fat is
distributed over the hips, buttocks, and lower extremities (13, 25, 26). Results from
studies on the effect of abdominal fat are much less consistent than studies on weight
gain or BMI.
7. Does obesity increase the risk of cancer of the uterus?
Obesity has been consistently associated with uterine (endometrial) cancer. Obese
women have two to four times greater risk of developing the disease than do women of a
healthy weight, regardless of menopausal status (4, 27, 28, 29, 30). Increased risk has
also been demonstrated among overweight women (28, 30). Obesity has been estimated
to account for about 40 percent of endometrial cancer cases in affluent societies (31).
It is unclear why obesity is a risk factor for endometrial cancer; however, it has been
suggested that lifetime exposure to hormones and high levels of estrogen and insulin in
obese women may be contributing factors (4, 27, 28, 29, 32).
8. Does obesity increase the risk of colon cancer?
Colon cancer occurs more frequently in people who are obese than in those of a healthy
weight (4, 33, 34, 35, 36, 37). An increased risk of colon cancer has been consistently
reported for men with high BMIs (34, 37, 38). The relationship between BMI and risk in
women, however, has been found to be weaker (4, 34, 38) or absent (39).
Unlike for breast and endometrial cancer, estrogen appears to be protective for colon
cancer for women overall (40). However, obesity and estrogen status also interact in
influencing colon cancer risk. Women with a high BMI who are either premenopausal or
postmenopausal and taking estrogens have an increased risk of colon cancer similar to
that found for men with a high BMI. In contrast, women with a high BMI who are
postmenopausal and not taking estrogens do not have an increased risk of colon cancer
(41).
 There is some evidence that abdominal obesity may be more important in colon cancer
risk (37, 38). In men, a high BMI tends to be associated with abdominal fat. In women,
fat is more likely to be distributed in the hips, thighs, and buttocks. Thus, two measures
of abdominal fat, waist-to-hip ratio or waist circumference, may be better predictors of
colon cancer risk. Few studies have yet compared waist-to-hip ratios to colon cancer risk
in women, however. One study that did find an increased risk of colon cancer among
women with high waist-to-hip ratios found that the association was present only among
inactive women, suggesting that high levels of physical activity may counteract the
effects of increased abdominal fat (42).
A number of mechanisms have been proposed for the adverse effect of obesity on colon
cancer risk. One of the major hypotheses is that high levels of insulin or insulin-related
growth factors in obese people may promote tumor development (4, 43, 44).
9. Does obesity increase the risk of kidney cancer?
Studies have consistently found a link between a type of kidney cancer (renal cell
carcinoma) and obesity in women (4, 30, 45, 46, 47, 48), with some studies finding risk
among obese women to be two to four times the risk of women of a healthy weight.
Results of studies including men have been more variable, ranging from an association
similar to that seen in women (30, 46, 49), to a weak association (48, 50, 51), to no
association at all (45). A meta-analysis (where several studies are combined into a single
report), which found an equal association of risk among men and women, estimated the
kidney cancer risk to be 36 percent higher for an overweight person and 84 percent
higher for an obese person compared to those with a healthy weight (52).
The mechanisms by which obesity may increase renal cell cancer risk are not well
understood. An increased exposure to sex steroids, estrogen and androgen, is one possible
mechanism (4).
10. Does obesity increase the risk of cancer of the esophagus or stomach?
Overweight and obese individuals are two times more likely than healthy weight people
to develop a type of esophageal cancer called esophageal adenocarcinoma (4, 53, 54, 55,
56). A smaller increase in risk has been found for gastric cardia cancer, a type of stomach
cancer that begins in the area of the stomach next to the esophagus (54, 55, 56, 57). Most
studies have not observed increases in risk with obesity in another type of esophageal
cancer, squamous cell cancer. An increased risk of esophageal adenocarcinoma has also
been associated with weight gain, smoking, and being younger than age 59 (54, 57).
The mechanisms by which obesity increases risk of adenocarcinoma of the esophagus
and gastric cardia are not well understood. One of the leading mechanisms proposed has
been that increases in gastric reflux due to obesity may increase risk. However, in the few
studies that have examined this issue, risk associated with BMI was similar for those with
and without gastric reflux (56).
11. Does obesity increase the risk of prostate cancer?
Of the more than 35 studies on prostate cancer risk, most conclude that there is no
association with obesity (4, 44, 58, 59, 60). Some report that obese men are at higher risk
than men of healthy weight, particularly for more aggressive tumors (61, 62, 63). One
study found an increased risk among men with high waist-to-hip ratios, suggesting that
 abdominal fat may be a more appropriate measure of body size in relation to prostate
cancer (64).
Studies examining BMI and prostate cancer mortality have had conflicting results (8, 65,
66).
Despite the lack of association between obesity and prostate cancer incidence, a number
of studies have examined potential biological factors that are related to obesity, such as
insulin-related growth factors, leptin, and other hormones. Results of these studies are
inconsistent, but generally, risk has been linked to men with higher levels of leptin (67),
insulin (68), and IGF–1 (insulin-like growth factor-1) (69).
12. Is there any evidence that obesity is linked to cancer of the gallbladder, ovaries, or
pancreas?
An increased risk of gallbladder cancer has been found to be associated with obesity,
particularly among women (70, 71, 72). This may be due to the higher frequency of
gallstones in obese individuals, as gallstones are considered a strong risk factor for
gallbladder cancer. However, there is not enough evidence to draw firm conclusions.
It is unclear whether obesity affects ovarian cancer risk. Some studies report an increased
risk among obese women (73, 74, 75), whereas others have found no association (76, 77).
A recent report found an increased risk in women who were overweight or obese in
adolescence or young adulthood; no increased risk was found in older obese women (78).
Studies evaluating the relationship between obesity and pancreatic cancer have been
inconsistent (79, 80, 81, 82). One recent study found that obesity increases the risk of
pancreatic cancer only among those who are not physically active (80). A recent meta-
analysis reported that obese people may have a 19 percent higher risk of pancreatic
cancer than those with a healthy BMI. The results, however, were not conclusive (83).
13. Does avoiding weight gain decrease the risk of cancer?
The most conclusive way to test if avoiding weight gain will decrease the risk of cancer is
through a controlled clinical trial. At present, there have been no controlled clinical trials
on the effect on cancer related to avoiding weight gain. However, many observational
studies have shown that avoiding weight gain lowers the risk of cancers of the colon,
breast (postmenopausal), endometrium, kidney, and esophagus. There is limited evidence
for thyroid cancers, and no substantial evidence for all other cancers (4, 84).
14. Does losing weight lower the risk of cancer?
There is insufficient evidence that intentional weight loss will affect cancer risk for any
cancer. A very limited number of observational studies have examined the effect of
weight loss, and a few found some decreased risk for breast cancer among women who
have lost weight. However, most of these studies have not been able to evaluate whether
the weight loss was intentional or related to other health problems (4, 24, 25, 85).
One recent study that examined the effect of intentional weight loss found that women
who experienced intentional weight loss of 20 or more pounds and were not currently
overweight had cancer rates at the level of healthy women who never lost weight.
However, unintentional weight loss episodes were not associated with decreased cancer
risk (86).
15. Does regular physical activity lower the risk of cancer?
 There have been no controlled clinical trials on the effect of regular physical activity on
the risk of developing cancer. However, observational studies have examined the possible
association between physical activity and a lower risk of developing colon or breast
cancer:
• Colon cancer: In 2002, a major review of observational trials found that physical
activity reduced colon cancer risk by 50 percent. This risk reduction occurred
even with moderate levels of physical activity (4). For example, one study showed
that even moderate exercise, such as brisk walking for 3 to 4 hours per week, can
lower colon cancer risk (42).
A limited number of studies have examined the effect of physical activity on
colon cancer risk for both lean and obese people. Most of these studies have
found a protective effect of physical activity across all levels of BMI (4).
• Breast cancer: The pattern of the association between physical activity and
breast cancer risk is somewhat different. Most studies on breast cancer have
focused on postmenopausal women. A recent study from the Women’s Health
Initiative found that physical activity among postmenopausal women at a level of
walking about 30 minutes per day was associated with a 20 percent reduction in
breast cancer risk. However, this reduction in risk was greatest among women
who were of normal weight. For these women, physical activity was associated
with a 37 percent decrease in risk. The protective effect of physical activity was
not found among overweight or obese women (87).

16. What biological mechanisms are thought to be involved in explaining the link
between obesity and cancer?
The biological mechanism that explains how obesity increases cancer risk may be
different for different cancers. (See Questions 6–11.) The exact mechanisms are not
known for any of the cancers. However, possible mechanisms include alterations in sex
hormones (e.g., estrogen, progesterone, and androgens), and insulin and IGF–1 in obese
people that may account for their increased risk for cancers of the breast, endometrium,
and colon. Sex-hormone binding globulin, the major carrier protein for certain sex
hormones in the plasma, may also be involved in the altered risk for these cancers in
obese people (4, 32, 58, 88).
17. What are current research needs?
Although there has been extensive research with large populations looking at the possible
link between obesity and cancer, few clinical trials have studied the effect of weight
control, physical activity, and energy balance (the calories consumed compared with
those burned) on cancer. For some cancers, such as colon and breast, it is not clear
whether the increased cancer risk in obese people is due to the extra weight; a high-fat,
high-calorie diet; a lack of physical activity; or a combination of these factors.
The 2002 International Agency for Research on Cancer (IARC) report on weight control,
physical activity, and cancer (4) made several recommendations for future trials:
• Conduct long-term intervention studies on the effect of dietary changes on weight
gain and cancer risk;
 • Conduct long-term intervention studies on the effect of patterns of physical
activity (the intensity, frequency, and duration of various sorts of physical
activity) in relation to weight gain and cancer risk;

• Conduct long-term intervention studies on the combined effects of changes in diet

and physical activity on obesity and cancer risk; and

• Conduct community intervention studies to prevent weight gain and promote

physical activity.
Several international reports have concluded that controlling the obesity epidemic will
require substantial investments by many segments of society. Efforts to increase physical
activity and promote healthy eating are needed in families, day care centers, schools, and
work sites. The efforts of community services such as health care and public education
are needed, as well as transportation systems that encourage walking and the use of
bicycles (4).
18. Is the National Cancer Institute (NCI) currently studying the possible link between
obesity and cancer?
Several NCI-funded studies are investigating the relationship between obesity and cancer,
including breast, ovarian, endometrial, prostate, colorectal, and esophageal cancers. Some
of the studies with women include the following:
• The Four Corners Breast and Endometrial Cancer Study is focusing on the effects
of obesity and weight changes on breast and endometrial cancer risk among
Hispanic, Native American, and non-Hispanic white women (89).

• A study of white, African American, and Latina women is investigating whether

phytoestrogen consumption can modify the risk of endometrial cancer associated
with obesity (90).

• The Black Women’s Health Study is considering the effect of risk factors,
including obesity, on breast cancer risk (91).

• The Health, Eating, Activity and Lifestyle (HEAL) Breast Cancer Prognosis
Study is examining the interrelationships between diet, weight, physical activity,
hormones, breast cancer prognosis, and quality of life in a multi-ethnic cohort of
1,200 breast cancer survivors (http://appliedresearch.cancer.gov/surveys/heal/).
The Division of Cancer Epidemiology and Genetics (DCEG), one of NCI’s intramural
research divisions, is conducting a series of large-scale epidemiologic studies on the
influence of obesity and physical inactivity on several major cancers. These include
cohort studies within clinical trials, such as the Alpha-Tocopherol Beta-Carotene Study;
the Prostate, Lung, Colorectal, and Ovarian Cancer study; and the Polyp Prevention Trial.
 In addition, DCEG is studying energy balance in cohort and case-control studies in
Sweden, China, and the United States; these include the NIH-AARP (National Institutes
of Health-American Association of Retired Persons) Diet and Health Study, a prospective
cohort study of nutrition in relation to major cancers among over half a million American
men and women, and the Cohort Consortium, a new effort that combines several
prospective cohort studies from around the world, gathering information on energy
balance-related factors from each cohort.
NCI is also developing and supporting research initiatives to improve the measurement of
diet and physical activity in the population, understand health professionals’ knowledge
and practices about obesity treatment, and support the establishment of centers in
nutrition, energetics, and physical activity and cancer outcomes. Some of these initiatives
are cosponsored with other parts of the NIH (http://grants.nih.gov/grants/guide/pa-
files/PA-01-017.html).
Other studies being conducted or funded by NCI use animal models to study obesity and
cancer. One such study is examining the role of body fat mass on cancer progression in a
mouse model of prostate cancer. The Center for Cancer Research, one of NCI’s
intramural research divisions, is conducting studies examining mechanisms of energy
modulation, specifically caloric restriction, fasting, physical activity, diet-induced
obesity, and genetically induced obesity, frequently using animal models of cancer.
NCI is supporting the training of new scientists through programs such as the Nutrition
and Obesity Training Program at the University of California, Los Angeles and grants to
individual new scientists, who are studying topics such as Culturally Proficient Smoking
and Weight Control Treatment, Exploration and Intervention in Weight Gain Associated
With Adjuvant Chemotherapy for Breast Cancer, and Visceral Adipose Tissue and
Colorectal Neoplasia.
Because the delivery of research results is important, NCI has ongoing programs to move
obesity-related research into practice. For example, NCI’s Division of Cancer Control
and Population Sciences is supporting the integration of diet and physical activity science
into comprehensive cancer control planning. Cancer Control PLANET (Plan, Link, Act,
Network With Evidence-Based Tools) provides access to data and resources that can help
planners, program staff, and researchers design, implement, and evaluate science-based
cancer control programs. The modules on Cancer Control PLANET include science-
based information on interventions related to diet, physical activity, and NCI’s 5 A Day
For Better Health Program (http://www.5aday.gov/), which has incorporated messages on
the importance of maintaining a healthy weight and a physically active lifestyle in its
public awareness efforts. These messages are a key component of a recent NCI
campaign, “9 A Day Campaign for African American Men,” to increase African
American men’s consumption of fruits and vegetables. As the national health authority
for 5 A Day, the NCI provides leadership through the implementation of a national media
campaign, support of state 5 A Day programs, coordination of national partnership efforts
and activities, and funding of nutrition behavior change research.

Healthy Fast Food

Tips for Making Healthier Fast Food Choices
America has been called a "fast food nation" and for good reason. Everyday, one out of four
Americans eats fast food. If you are eating out, fast food restaurants are often the cheapest
option, but unfortunately, not usually the healthiest one. Eating just one fast food meal can pack
enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be
hard to resist.
As an informed customer, you can make healthier choices and still enjoy the convenience of fast
food restaurants.
In This Article:
• Make healthier choices
• Guides to healthy choices
• Burger fast food
• Fried chicken
• Mexican fast food
• Subs, sandwich & deli
• Asian fast food
• Italian fast food
• Higher quality fast food
• References & resources

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Learning to make healthier choices at fast food restaurants
Making healthier choices at fast food restaurants is easier if you prepare ahead by checking
guides that show you the nutritional content of meal choices at your favorite restaurants. Free
downloadable guides help you evaluate your options. If you have a special dietary concern, such
as diabetes, heart health or weight loss, the websites of national non-profits provide useful
advice. You can also choose to patronize restaurants that focus on natural, high quality food.
If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier.
For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat
dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter
dressing. Portion control is also important, as many fast food restaurants serve enough food for
several meals in the guise of a single serving.
Top tips for healthy eating at fast food restaurants
Make careful menu selections – pay attention to the descriptions on the menu. Dishes
labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo,
au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items
with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp
with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of
your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced
tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad
dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich
without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself,
controlling how much you put on your sandwich.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way
they were prepared. Ask for your vegetables and main dishes to be served without the sauces.
Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a
small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or
steamed.
Watch portion size - an average fast food meal can run as high as 1000 calories or more, so
choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At
a typical restaurant, a single serving provides enough for two meals. Take half home or divide
the portion with a dining partner. Sharing might make dessert (or something else indulgent) more
of an option.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor
to high blood pressure. Don’t add insult to injury by adding more salt.
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your
money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil &
vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go
for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before
going back for more.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more
thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It
takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest
better, and makes you feel more satisfied.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a
special occasion, or you know you want to order your favorite meal at a nice restaurant, make
Top tips for healthy eating at fast food restaurants
sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead
can help you relax and enjoy your dining out experience while maintaining good nutrition and
diet control.

Guides can help you make healthier meal choices

Many fast food chains post nutritional information on their websites. Unfortunately, these lists
are often confusing and hard to use. Instead you can go to other websites that provide health and
nutrition information, but in easier to follow formats. Some even publish comparison
downloadable guides or inexpensive pocket guides. Learn how to make a healthier meal
selection at your favorite restaurant:
HealthyDiningFinder.com – allows you to search for restaurants offering a selection of healthier
menu options and view the nutrition data for selected items. You can search for area restaurants
or a specific restaurant.
Stop&Go Fast Food Nutrition Guide – this guide is particularly convenient and easy to use. Look
up any of the major chain restaurants and find out how to make healthier choices. For more
information, see below.
Guides for your individual needs
There are many websites geared toward how to make healthy choices at restaurants depending on
your specific dietary needs, whether it is for diabetes, cancer, heart disease, or weight
management. See below for specific listings.
Healthier fast food at burger chains
Figuring out healthier options at your favorite fast food burger chain
can be tricky. A typical meal at a burger joint consists of a
"sandwich", some fries and a drink, which can quickly come in at
over 1700 calories for something like Burger King's Triple Whopper
with a large fries and a 16 oz. soda. A better option would be a
regular single patty burger, small fries, and water, which is about
500 calories. Alternatively you may enjoy a veggie burger smothered
in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda
and have a side salad and water instead.
The Big Burger Chains
Less Healthy choices Healthier choices
1. Double-patty hamburger with cheese, 1. Regular, single-patty hamburger without
mayo, special sauce, and bacon mayo or cheese
2. Fried chicken sandwich 2. Grilled chicken sandwich
3. Fried fish sandwich 3. Veggie burger
4. Salad with toppings such as bacon, 4. Garden salad with grilled chicken and
cheese, and ranch dressing low-fat dressing
5. Breakfast burrito with steak 5. Egg on a muffin
 6. French fries 6. Baked potato or a side salad
7. Milkshake 7. Yogurt parfait
8. Chicken “nuggets” or tenders 8. Grilled chicken strips
9. Adding cheese, extra mayo, and special 9. Limiting cheese, mayo, and special
sauces sauces

Healthier fast food at fried chicken chains

Although certain chains have been advertising “no trans fats” in their
food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s
nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27
grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories,
10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the
skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.
Some tips for making smarter choices at fast food chicken restaurants:
The Big Fried Chicken Chains
Less healthy choices Healthier choices
1. Fried chicken, original or extra-crispy. 1. Skinless chicken breast without breading
2. Teriyaki wings or popcorn chicken 2. Honey BBQ chicken sandwich
3. Caesar salad 3. Garden salad
4. Chicken and biscuit “bowl” 4. Mashed potatoes
5. Adding extra gravy and sauces 5. Limiting gravy and sauces

Healthy fast food: Mexican chains

Fast food chains that specialize in tacos or burritos can be caloric

minefields or they can be a good option for finding healthy fast food. Rice, beans, salsa and a
few slices of fresh avocado can make a very healthy meal. But adding cheese, sour cream and
tortilla chips can turn even a good meal unhealthy. Be sure to also remember portion control
since these types of restaurants can have enormous menu items (eat half and take the rest for
another meal).
Several chains, like Taco Bell and Baja Fresh, have “healthy” menu options that feature less fat
and fresher ingredients.
The Big Taco Chains
Less healthy choices
1. Crispy shell chicken taco
2. Refried beans
3. Steak Chalupa
4. Crunch wraps or gordita-
type burritos
5. Nachos with refried beans
6. Adding sour cream or
cheese
Healthier choices
1. Grilled chicken soft taco
2. Black beans
3. Shrimp ensalada
4. Grilled “fresco” style steak
burrito
5. Veggie and bean burrito
6. Limiting sour cream or
cheese

Healthy fast food: Sub sandwich chains

Americans love all types of sandwiches: hot, cold, wrapped, foot

long. Usually eaten with a salad instead of fries. The ads promote the health benefits of sandwich
shops. Easier said than done... studies have found that many people tend to eat more calories per
meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating
“healthy” like the ads promise, that they reward themselves with chips, sodas, or extra
condiments.
You can make healthier choices at a deli or sub shop but you need to use some common sense.
Subs, Sandwich and Deli Choices
Less healthy choices Healthier choices
1. Foot-long sub 1. Six-inch sub
2. High-fat meat such as ham, tuna salad, 2. Lean meat (roast beef, chicken breast,
bacon, meatballs, or steak lean ham) or veggies
3. The “normal” amount of higher-fat 3. One or two slices of lower-fat cheese
(Cheddar, American) cheese (Swiss or mozzarella)
4. Adding mayo and special sauces 4. Adding low-fat dressing or mustard
5. Keeping the sub “as is” with all toppings instead of mayo
6. Choosing white bread or “wraps” which 5. Adding extra veggie toppings
are often higher in fat than normal bread 6. Choosing whole-grain bread or taking
the top slice off your sub and eating it
 open-faced

Healthy Asian food

Asian cultures tend to eat very healthfully, with an emphasis on

veggies, and with meat used as a “condiment” rather than being the focus of the meal.
Unfortunately, Americanized versions of these ethnic foods tend to be much higher in fat and
calories – so caution is needed. But here’s a great tip for all Asian restaurants – use the
chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at one time as
you can with your normal fork and knife.
Asian Food Choices
Less healthy choices Healthier choices
1. Fried egg rolls, spare ribs, tempura 1. Egg drop, miso, wonton, or hot & sour
2. Battered or deep-fried dishes (sweet and soup
sour pork, General Tso’s chicken) 2. Stir-fried, steamed, roasted or broiled
3. Deep-fried tofu entrees (Shrimp chow mein, chop suey)
4. Coconut milk, sweet and sour sauce, 3. Steamed or baked tofu
regular soy sauce 4. Sauces such as ponzu, rice-wine vinegar,
5. Fried rice wasabi, ginger, and low-sodium soy
sauce
6. Salads with fried or crispy noodles
5. Steamed brown rice
6. Edamame, cucumber salad, stir-fried
veggies

Healthy Italian fast food

The anti-carbohydrate revolution has given Italian food a bad rap,
but Italian is actually one of the easiest types of cuisine to make
healthy. Stay away from fried, oily or overly buttery, as well as thick
crust menu items, and you can keep your diet goals intact.
Watch out for the following terms, which are common culprits of
high fat and calories: alfredo, carbonara, saltimbocca, parmigiana,
lasagna, manicotti, stuffed (all have heavy amounts of cream and
cheese). Generally Italian places have lots of veggies in their kitchen so it’s easy to ask to have
extra veggies added to your meal.
Italian and Pizza Restaurant Choices
Less healthy choices Healthier choices
 1. Thick-crust or butter-crust pizza with
extra cheese and meat toppings
2. Garlic bread
3. Antipasto with meat
4. Pasta with cream or butter-based sauce
5. Entrée with side of pasta
6. Fried (“Frito”) dishes
1. Thin-crust pizza with half the cheese and
extra veggies
2. Plain rolls or breadsticks
3. Antipasto with vegetables
4. Pasta with tomato sauce and veggies
5. Entrée with side of veggies
6. Grilled (“Griglia”) dishes

Chains with natural, high quality fast food

Some fast food restaurants are working hard to make their food both healthier and tastier. One
example is Chipotle, where their motto is “Food with Integrity”. The objective is to serve food
that is better tasting, comes from better sources, is better for the environment, better for the
animals, better for the farmers, and in turn this produces food that is better for us to eat.
Unfortunately their portion sizes are still huge, so be sure to always pay attention to
calories and fat content. The stated goals are:
Natural, high quality, healthier, fresher food
Naturally raised meat: All of the pork and chicken and more than half of the beef that is served
at Chipotle is naturally raised. This means the animals were not given any antibiotics, growth
hormones, their feed is all vegetarian with no animal by-products, and they have more space to
move around. The animals receive care, rather than chemicals. Not only is meat raised this way
healthier, it also tastes better! Most animals raised for meat spend their lives in Concentrated
Animal Feed Operations (CAFOs) where they are crowded very closely together, requiring
animals to be given antibiotics to keep infection from spreading.
Dairy products with no rBGH: The cheese and sour cream contains no recombinant bovine
growth hormone (rBGH) a synthetic hormone that is injected into the cow to artificially increase
milk production and which ends up in the milk products that we eat when used.
Using organic produce: Organic foods are grown without synthetic artificial fertilizers,
herbicides or pesticides, which not only protects the soil and water quality but also provides us
with foods that taste better, have more nutrients, and are free of potentially harmful chemicals.
Produce from local farms: Support organic and sustainable farming methods and purchase
produce from local sources, which keeps the food as fresh as possible since it does not travel
thousands of miles from the farm to the restaurant.
Zero trans-fats: No trans-fats (hydrogenated oils) in the frying oils. Trans-fats increase blood
cholesterol which leads to a higher risk of heart disease (heart attacks, strokes). Recently several
major U.S. cities (including New York City and Philadelphia), as well as in the state of
California, have banned the use of trans-fats in restaurants.
The Chipotle website chronicles their progress in achieving these goals, which is limited by
availably. With more demand for higher quality, healthier food, it is becoming more worthwhile
for farmers to meet these standards and availability is increasing.
Higher food quality does not mean that all the menu items are healthy.
Many of the menu items at Chipotle and similar restaurants are enormous, stuffed with too many
calories, and too much fat. Choose wisely and /or split an order with a friend. See The 20 worst
Foods in America (Men’s Health)for suggestions on how to “make over the menu”
Other good examples are Au Bon Pain and Panera, which both now use only all natural chicken
in all of their sandwiches, salads and wraps. No preservatives so better taste, lower sodium and
less fat than the chicken they had offered previously. All products at Au Bon Pain and Panera
have zero grams artificial trans-fat. Both chains also offer a variety of vegetarian options each
day.
Burgerville and Burgermeister, regional chains on the west coast, serve burgers made from
naturally raised meat that is from local sources.
Related articles

Healthy Eating
Easy Tips for Planning a Healthy Diet & Sticking to It

Healthy Recipes
Making Fast, Healthy, and Delicious Meals

More Helpguide Articles:

• Healthy Eating on a Budget: How to Save Money on Food
• Nutrition for Children and Teens: Helping Your Kids Develop Healthy Eating Habits
• Healthy Dietary Fats: The Truth About Fat, Nutrition, and Cholesterol
• Healthy Weight Loss and Dieting: How to Lose Weight and Keep It Off
References and resources for Healthy Fast Food
Special dietary needs at fast food restaurants
Your guide to eating out – many useful tips to help you eat healthier when dining out. (American
Diabetes Association)
Restaurant eating tips – Enjoy the foods you love without a calorie overload (American Cancer
Society)
Tips for eating out – Covers suggestions and substitutions for most kinds of restaurant foods
(American Heart Association)
Dining out and losing weight – With these do’s and don’ts, there’s no need to fear a meal out.
Links to a wide range of articles (Weight Watchers)
Guides to Healthy choices at fast food restaurants
Healthy dining finder – This comprehensive website provides nutritional analysis for hundreds of
popular restaurants. Alphabetical listings help you find the healthiest choices at your favorite
eatery. (Healthy Dining Program)
Stop&Go Fast Food Nutrition Guideoffers “practical advice to help you navigate the fast food
wilderness”. The 146-page colored coded guide to 70 popular chains is a free download (if you
register with your name and Email) that you can view on your computer. If you want a hard
copy, you can purchase the book for $11.94 with shipping. (Steven Aldana, PhD)
Healthy fast food articles in Nutrition Action Healthletter
These detailed illustrated reports (All PDF) are available to non-subscribers (Center for Science
in the Public Interest). CSPI’s economical monthly newsletters are an award-winning source of
information on restaurant and supermarket foods
• Is that a snack ...or a spurge – Nutritional guide to calorie, fat and sodium content of
menu choices at 5 chains including Chipotle, Sbarro and Panera.
• Italian Restaurant Food: Belly-ismo – Discusses the best menu choices for the most
popular Italian restaurant chains, as well as tips for healthy Italian food dining in general.
• Chinese Restaurant Food – Wok Carefully – Analysis of the nutritional value of take out
Chinese food and includes three suggestions for making your restaurant Chinese dinner
more healthy.
• Fresh Mex Study – Talks about the best and worst choices at some of the biggest
Mexican chains - Chipotle, Baja Fresh, Rubios, and La Salsa.
• Beyond Fast Food "Fast Casuals" Come Of Age - Provides guidance on selecting healthy
choices when dining at "fast casual" restaurants, such as Au Bon Pain, Panera, and
Briazz.
Nutritional information from popular fast food restaurants
• Burger King (PDF)
• McDonald’s (PDF) – no specific information
• Wendy’s (PDF)
• KFC (PDF)
• Taco Bell (PDF) – particularly hard to read
• Panera (PDF) – 7 pages - hard to read
• Chipotle (PDF)
• Au Bon Pain
Food With Integrity – More information on how Chipotle is working to improve their food
quality.
Example of regional restaurant chain with fresh, local, sustainable food
Burgerville - Restaurant chain in Washington and Oregon using local, vegetarian-fed and
antibiotic-free beef in burgers and cage-free eggs in breakfast items.
Maya W. Paul, Certified Holistic Health Counselor, Suzanne Barston, and Robert Segal, M.A.
contributed to this article. Last modified: April 2009.

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Fast Food Facts:
A Guide for Teens

What is fast food and why is it so popular?

Fast food is any food that is quick, convenient, and usually inexpensive. You can buy fast food
just about anywhere that sells food and snacks. Vending machines, drive-thru restaurants, and 24
hour convenience stores are probably the most common places to find fast food. It's so popular
because for under $5.00 you can usually get a filling meal. However, fast food is inexpensive
because it is usually made with cheaper ingredients such as high fat meat, refined grains, and
added sugar and fats, instead of nutritious foods such as lean meats, fresh fruits, and vegetables.

Is fast food bad?

There is no such thing as a “bad” food. All foods can fit into a healthy meal plan. It's true that
fast food is usually high in fat, calories, cholesterol, and sodium, but eating fast food every once
in a while is not going to cause you problems. If you eat too much fast food over a long period of
time, though, it can lead to health problems like high blood pressure, heart disease, and obesity.

Is some fast food healthier than others?

Many fast food chains are revamping their menus to respond to customers comments. For
example, some chains no longer serve foods with trans fat, and many have menu items that
contain fruits and vegetables. If you are having fast food more than once a week, try to make
healthier choices. Here are some tips:
• Choose foods that are broiled over fried such as a grilled chicken sandwich instead of
fried chicken or chicken nuggets.
• Choose soups that are not cream based (For example: If the name of the soup includes the
word cream, such as "Creamy Tomato Soup", avoid ordering it).
• Have low-fat salad dressings instead of the full-fat kind.
• Have a salad or soup instead of fries.
• Use mustard or ketchup instead of mayonnaise.
• Order smaller entrée portions. For example: instead of a large sub, try a small sub with a
side salad or piece of fruit.
• If you are getting a side, order a small, or kid sized portion. A large fry has approximately
500 calories and 25 grams of fat, while a small fry has about 60% less fat and calories
(230 calories and 11 grams of fat).
• When ordering a sub or sandwich, select leaner meats like turkey or grilled chicken
instead of fried items such as burgers or steak, and cheese sandwiches.
• Choose water, low-fat milk, or diet sodas instead of regular sodas, fruit drinks,
milkshakes, or whole milk.
• When ordering pizza, add veggies instead of meat, and get thin crust instead of deep dish.
• If fruits and veggies are available, try to add them into your meal. For example, have
lettuce and tomato on sandwiches or burgers.
Where can I find nutrition facts about fast food?
Most fast food and restaurant chains post their nutrition information online. Use a search engine
to find the companies web page. There is usually a link to the nutrition section on the home page
where you will find nutrition facts, including fat, cholesterol, sodium, protein, calories, and
more. Take a look at this information to help you make healthier choices when eating out.

Remember: Try to balance fast food with other nutritious foods throughout the day and make
healthier choices whenever possible. There are many healthy food choices that are easily
available, tasty, and don't cost very much that can be eaten on the go.

Why is Fast Food so Bad

Fast food is very tempting to consumers because of its convenience. It’s so easy to swing
through the drive thru on your way home from work, starving, and order a super size extra value
meal for yourself, spouse, and kids. The food is fairly cheap and you usually won’t spend more
than five minutes in line. If the food that fast food companies are serving were actually good for
you this would be an ideal situation. However this is not the case. Instead, fast food companies
are profiting off of clogging your arteries resulting in heart disease.

The first problem with fast food is that over the decades they have been increasing the serving
size available. Now when you order a small fries, you actually get what would have been a
medium just five years ago. The larger serving size you are served the harder it is for you to
know when to stop. From the time we are children our parents teach us to clean our plates
because there are those less fortunate who have no food. So if we are given an extra large fry, we
should be thankful and eat the whole thing.

Fries, burgers, nuggets, shakes, sodas, and other items you can find at fast food establishments
are usually three times larger than the amount you should be consuming. This means that you
could easily be consuming 1,000+ calories per meal when you super size it. If you are trying to
stick to a healthy 2,000 per day calorie diet, you will have consumed over ½ of your entire daily
food allowance.

Another problem with the foods you are served at fast food restaurants is that these foods are not
nutritious. The foods that you are served at fast food restaurants are high in fat and high in sugar.
By regularly consuming these high calorie meals that do not have any nutritious value is
basically poisoning your body.

There are even some studies that have shown fast food may be addictive. The high levels of salt
and sugar content found in most fast food items cause the brain to seek them out. This stems
back thousands of years when salt and sugar were hard to come by so people would stock up on
their supply when they could.

People will continue to frequent fast food restaurants as long as they continue to see ads on
television for Big Macs and super size fries. One solution to this problem would be to limit the
number of ads fast food companies can have at any one time.

While we cannot blame fast food companies entirely for our increasingly expanding waist lines,
it is their food that is making us this way. If they increased the cost of a burger and lowered the
cost of a salad there may be more incentive for consumers to choose the salad over the burger.

As long as fast food companies are making money off of their 1,000 calorie burgers, they will
continue to sell them. The best way to prevent weight gain associated with a fast food diet is to
completely cut fast food out of your diet. Drive right by those golden arches and hurry home
where you can make a healthy meal. Completely removing fast food from your diet is similar to
detox; it removes the addictive properties found in fast food.

Also, exercise is a vital aspect that is missing in most people’s daily lives. This is an essential
piece of the puzzle to reverse the effects of high calorie fast food diets. Incorporating some type
of a daily exercise routine will decrease your risk of heart disease ten fold.

Exercise does not have to be a very strenuous endeavor either. Simply going for a half hour
power walk with your dog after a healthy meal is enough for starters.
Why fast foods are bad, even in moderation
• 21:30 12 June 2006 by Anna Gosline
Eating a diet consisting largely of fast food could cause your waistline to bulge more than eating
the same amount of fat from healthier sources.
Monkeys fed a diet rich in trans-fats - commonly found in fast foods - grew bigger bellies than
those fed a diet rich in unsaturated fats, but containing the same overall number of calories. They
also developed signs of insulin resistance, which is an early indicator of diabetes.
Trans-fats, or partially hydrogenated oils, are found in many fast foods and also in baked goods
and processed snacks. They dramatically increase the risk of heart disease - even more than
saturated fats found in animal products.
Kylie Kavanagh, at Wake Forest University Baptist Medical Center in Winston-Salem, North
Carolina, US, wondered how this "killer fat" would affect the risk of diabetes in 51 vervet
monkeys.
She fed one group of monkeys a diet where 8% of their daily calories came from trans-fats and
another 27% came from other fats. This is comparable to people who eat a lot of fried food, says
Kavanagh. A different group of monkeys was fed the same diet, but the trans-fats were
substituted for mono-unsaturated fats, found in olive oil, for example.
Both groups ate the same total calories, which were carefully metered to be just enough for
subsistence.
Path to diabetes
After six years on the diet, the trans-fat-fed monkeys had gained 7.2% of their body weight,
compared to just 1.8% in the unsaturated group. CT scans also revealed that the trans-fat
monkeys carried 30% more abdominal fat, which is risk factor for diabetes and heart disease.
"We were shocked. Despite all our enormous efforts to make sure they didn't gain weight, they
still did. And most of that weight ended up on their tummies," says Kavanagh, who presented her
findings at the American Diabetes Association meeting in Washington DC, on Monday. "This is
walking them straight down the path to diabetes."
This is the first study to show such a dramatic result on abdominal fat, adds Dariush Mozaffarian
at the Harvard School of Public Health in Boston, US. "The days of thinking about fats just as
calories are over," he says.
Partially hydrogenated oils can easily be replaced by other oils during food production. Last
week, fast-food giant Wendy's announced that it was cutting partially hydrogenated oils from its
food in the US and Canada, while in January, food manufacturers in US were ordered to label all
trans-fats on packaged goods.
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