Frequent fast-food meals can damage health

A new study verifies what most of us already suspected--eating frequent meals at fast-food restaurants may not be the healthiest way to dine.

Researchers found that young adults who eat frequently at fast-food restaurants gain more weight and have a greater increase in insulin resistance in early middle age. Results of the study are published in the January 1 issue of The Lancet.

Young adults in the study who ate at fast-food restaurants at least two times each week had gained an extra 10 pounds over 15 years and had a much greater increase in insulin resistance, compared to participants who consumed fast-food less than once a week. Insulin resistance is a risk factor for type 2 diabetes.

Eating fast-food doesn't have to be bad for you, though, if you choose your meals carefully. Here are some simple tips to keep in mind:

Read before you order. Many fast-food outlets post the nutritional content of their menus, and others will usually provide it upon request.

Choose your salad dressing wisely and use it sparingly. A salad can be a healthy alternative to a burger and fries, but smothering your salad in high-fat dressing can more than double its calories and fat!

Grilled is better than fried. Grilled foods usually contain less fat than fried items and are not breaded.

Beware the “super-size” or “value” menu. “Super-size” means just what it says. And what’s more valuable than your health? Keep portions small.

Hold the mayo. Or ask for it on the side and use only what you need. Also consider using other condiments, such as ketchup and mustard, which have far fewer calories and fat.