I. Translate into Ukrainian:

1. Fat and sugar give a lot of energy. If the energy is not used it turns into fat in your body.

2. Eat less salt. Eating too much salt can raise your blood pressure.

3. Аvoid inorganic foods: antibiotics, hormones, pesticides (antibiotics can harm the intestinal flora! Hormones will help your tumour grow. Pesticides will poison your healthy cells and organs).

4. Sugary drinks contain a lot of energy (in the form of calories) that your body may not need and they don't have vitamins, minerals and proteins.

II. Translate into English:

1. Перше правило здорового способу життя – це мати нормальну вагу.

2. Ми повинні їсти їжу з різних харчових груп: крупи, фрукти, овочі, молочні продукти, протеїни та корисні жири.

3. Солодкі води є джерелом пустої енергії.

4. Якщо ви їсте чи п’єте забагато, ви набираєте вагу, якщо ви їсте замало, ви втрачаєте вагу.

5. Нестача важливих вітамінів, мінералів або білків, жирів чи вуглеводів в організмі призводить до різних захворювань.

Topic 64. Fast Food

Fast Food Facts

Fast food refers to food that can be prepared and served quickly. Fast food restaurants usually have a walk up counter or drive-thru window where you order and pick up your food. 

Some recognizable fast food restaurants are:

McDonalds, Burger King, Wendy's, Burger King and others.

Fast food restaurants are popular because they serve filling foods that taste good and don't cost a lot of money. However, fast food is usually cheap because it's often 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, but there are some foods you should try not to have on a regular basis. Because fast food is high in sodium, saturated fat, trans fat and cholesterol, eating too much over a long period of time can lead to health problems such as high blood pressure, heart disease and obesity. Fast food doesn’t contain many of the nutrients, vitamins, and minerals our bodies needs. 

Many fast food restaurants are changing their menus so there are more healthy options to choose from. For example, some restaurants no longer serve foods with trans fat, and many of them have menu items that contain fruits and vegetables. If you're having fast food more than once a week, try to make healthier choices. Here are some tips: 

Go light on the toppings

Added toppings usually mean more sodium or unhealthy fats.

• Don't add too much salad dressing. Choose oil-based dressings such as Italian or balsamic vinaigrette instead of creamy salad dressings such as blue cheese and ranch which are high in saturated fat.

• Use mustard or ketchup instead of mayonnaise.

• When ordering pizza, add vegetables instead of meat.

• Top your sandwiches with vegetables such as onions, lettuce and tomatoes instead of bacon or extra cheese.

• Don't add much salt to your meal. Salt is a major contributor to high blood pressure and heart disease and fast food tends to be loaded with it.

Know how your food is made 

The way a meal is made says a lot about how healthy it will be. In general, follow these rules:

• Choose foods that are broiled, steamed or grilled but not fried. Order a grilled chicken sandwich instead of fried chicken or chicken nuggets and steamed vegetables instead of French fries.

• Choose soups that are not cream based. For example, if the name of the soup includes the word cream, such as "Creamy Tomato Soup", don't order it.

• When ordering a sandwich, select lean meats such as turkey or grilled chicken instead of items such as burgers, steak, or cheese sandwiches.

• Ask for sauces or dressings that come with meals to be served on the side and use just a small amount.

Make the Swap

Look for healthier side options for your meals:

• Have a salad or soup instead of fries.

• Choose water, low-fat milk, or diet sodas instead of regular sodas, fruit drinks, milkshakes, or whole milk which can be a huge source of hidden calories and sugar.

• Instead of a slice of pie or cookie for dessert try fruit or yogurt.

Enjoy Your Meal 

Sit down while you eat. Fast food is known as a meal on the go. Many people eat in their cars or while doing another activity. If you are excited, upset or nerves you may not pay attention to how much food you are eating, and you may eat much more than you need. Sit down at the restaurant you visit and pay attention to your meal. If you can't sit, eat just a little and save the rest for later.

Remember:

• Fast food is food from a take-out restaurant that is quick, convenient, and usually cheap.

• Fast food is usually high in fat, calories, cholesterol and sodium.

• Too much fast food can lead to health problems such as high blood pressure, heart disease and obesity.