Fast food is popular due to its convenience and taste but is generally unhealthy. While it provides calories, it often lacks nutrients. Fast food tends to be high in fat, salt, and sugar. Eating fast food frequently can lead to numerous health issues like obesity, high blood pressure, heart disease, diabetes, and some cancers. While occasional fast food is okay, making it a regular habit is not recommended for long term health. Some minor adjustments like choosing grilled options over fried or removing condiments can make fast food a little healthier but it is best consumed only occasionally.

2. Fast food refers
to food that can
be prepared and
served quickly.
Fast food is considered food at sit-down
restaurants, take-out, drive-thru, grab n go at
your grocery store and delivery. Fast food,
convenient food is popular because it is
inexpensive, and tastes good(addictive).
However, fast food is often made with
cheaper ingredients such as high fat meat,
refined grains, and added sugar and fats,
instead of nutritious ingredients such as lean
meats, whole grains, fresh fruits, and
vegetables. The high sodium, preservatives
in fast food make fast food more flavorful
and satisfying.

3. 58% of American Adults dine out once a week.
80% of Americans who visit a fast food
restaurant at least once a month.
20% of American adults eat fast food at least
once a week
24% of adults eat three or more fast food meals
a week
Swinging through the
drive-thru or dropping in
your favorite fast-food
restaurant tends to
happen more often than
some would like to admit.

4. Did you know?
1 meal at a fast food restaurant contains all the
calories you need for an entire day.
Most people know fast food isn’t good for
them. According to a Gallup poll 76% adults
surveyed, said fast food is “not too good” or
“not good at all for you.”

5. Fast food is cheap, and in
many circles, socially
acceptable.
But the health concerns are dramatic. So why do so many
people continue to make choices they know are not in their
long-term best interests?
These foods are almost always high in calories while
offering little to no nutritional value. When fast food
frequently replaces nutritious whole foods in your diet, it
can lead to all sorts of bad health outcomes.
While an occasional night of fast food won’t hurt, a habit of
eating out could be doing a number on your health.

6. Headache:
From eating foods high in
sodium, nitrate,
monosodium glutamate,
and artificial sweeteners in
processed foods can trigger
migraines.

7. Acne: High glycemic index foods(potatoes, bread)
cause hormone levels to spike, and dairy
products which alters the quality of oil in the
skin, and potentially causing acne breakouts.

8. Obesity:
A Diet with a large portion
of it being fast food is
prone to weight gain and
over time obesity(BMI over
30). The high calorie (high
sugar, sodium and fat)
foods easily delivered to
our homes, or picked up on
the way home is sure to be
one of the issues next to
lack of exercise.

9. Heart
disease or
stroke:
Elevated cholesterol and increased blood pressure
are two of the top risk factors for heart disease and
stroke. The Burger King Double Whopper contains a
whopping 33 grams of saturated fat, much more
than you should eat for an entire day. A taco salad
from Taco Bell sounds healthy, but contains almost
16 grams of saturated fat.

10. Cognitive brain
decline:
Fast foods like bacon burgers, some fried
foods, and milkshakes are often high in
saturated fats. Saturated fats can negatively
impact the heart, but there’s also research
that suggests high saturated fat intake may
negatively impact brain function and
memory. Higher intakes of saturated fatty
acids may impair memory speed and
flexibility and memory.

11. Constipation:
Dietary fiber (commonly found in
vegetables, fruits, whole grains, nuts,
and seeds) plays a dominant role in
the digestive system. Fiber helps keep
your digestive tract working properly
as it ushers wastes out of the body. It
can help lower cholesterol and keep
blood-sugar levels normal.
Unfortunately, most fast foods don’t
contain much if any dietary fiber.

12. High cholesterol:
Fried foods are filled with trans-fats these
fats are known to raise LDL, the bad
cholesterol levels. Many fast foods are
made from animal products, deep fried and
served with cheese and high-fat dipping
sauces. The high fat content in fast food
can contribute to high cholesterol, which
can also lead to atherosclerosis. That
occurs when plaque builds up in the
arteries and prevents the flow of blood to
the heart and organs. Fast food can lower
your good (HDL) cholesterol too, further
putting your heart and your health on the
line.

13. Risk of cancer
increases:
Sodium nitrate and sodium
nitrite are additives used to
maintain meat color and to
inhibit bacterial growth. Both
chemicals can break down
into nitrosamines, substances
with the potential to cause
cancer.

14. Weakened
bones:
Fast food is typically loaded
with sodium. One Big Mac has
970 mg of sodium, well over 1/3
of the daily recommended
allowance. A high sodium
intake can cause your bones to
weaken, leading to possible
osteoporosis.

15. Kidney stones:
Excess sodium may also increase your risk of kidney stones and kidney disease.
Maximum suggested sodium intake a day is 1,500 mg.
The Quiznos large french dip contains 3610 mg of sodium and 1200 calories.
Jack in the Box Deli Trio contains 2442 milligrams of sodium in 624 calories.
Arby's mozzarella sticks contains 2530 mg sodium and 620 calories.
McDonald's big breakfast with hotcakes contains 2260 mg sodium and 1150
calories.
Wendy's Baja Salad contains 1975 mg sodium in 720 calories.

16. Blood sugar Spike:
Fast food is filled with empty carbohydrates
which cause an insulin spike this may alter
your body's natural insulin response. Eating
high-carb fast food increases your blood sugar.
Frequent consumption of these foods may lead
to obesity or type 2 diabetes.

17. Worry and Stress more:
There’s a lack of omega-3 fatty acids in fast
foods. But it’s not just what fast food lacks that
can cause anxiety. This stuff is also high in
refined carbohydrates, which can lead to
fluctuations in blood sugar. If your blood sugar
dips into hypoglycemic levels, you can
experience anxiety, trembling, confusion and
fatigue.

18. Bloating and puffiness:
Your body will retain water if you eat too much sodium leaving you feeling puppy bloated and swollen. Some
foods naturally contain higher amounts of sodium, but sodium is also added to many food products. Some of
these additives are monosodium glutamate (MSG), sodium nitrite, sodium saccharin, baking soda (sodium
bicarbonate), and sodium benzoate, which are used as flavoring or preservatives. We should never consume
more than 2,300 milligrams day. A single fast food meal can actually exceed 2,300 milligrams. This much
sodium plus what is consumed the rest of the day will for sure cause swelling and maybe even pain in joints,
fingers, hands, knees and feet.

19. High blood
pressure:
Fast food is typically sodium
heavy with can elevate blood
pressure or aggravate existing
heart disorders including
congestive heart failure.

20. Insulin Resistant:
Frequently eating high amounts of carbs can
lead to repeated spikes in your blood sugar.
Over time, these insulin spikes may cause your
body’s normal insulin response to diminish.
This increases your risk for insulin resistance,
type 2 diabetes, and of course weight gain.

21. Lack of nutritional
value
The high calories in fast food are accompanied
by low nutritional content. Too much of poor
quality food, and your body will begin to lack
the necessary nutrients it needs to function
properly. “Your body is temporarily full with
empty foods that don’t provide nourishment, so
even though you may have eaten a lot of
calories, you won’t be satisfied for long.

22. 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. Being fast food is
high in sodium, saturated fat, trans fat, and
cholesterol, it isn’t something you should
eat often. Eating too much over a long
period of time can lead to so many health
problem.
People also often drink soda when they eat
fast food which adds additional “empty”
calories (calories that don’t make you feel
full or provide nutrients) to the meal. It’s
helpful to remember that with fast food,
moderation is important.

23. Is some fast food healthier than others?
Many fast food chains have updated their menus to include
healthier options. For example, some chains no longer serve
foods with trans fat, and many have menu items that contain
fruits and vegetables. Some menus even have special items
labeled as “light” or “less than 500 calories” to helps easily
identify lighter menu items. While lower calorie menu options
are not necessarily “healthier,” the calorie counts can be
helpful to reference when deciding between a few meal
options. If you’re having fast food more than once a week, try
to choose from some of the healthier choices on the menu.

24. Some tips:
Go light on the toppings:
Added toppings usually
means more sodium or
unhealthy fats.

25. Don’t overdo the 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 (or ask for) mustard or ketchup INSTEAD
of mayonnaise or “special sauce”.
When ordering pizza, add veggies instead of
meat, and get thin crust instead of deep dish.
Top your sandwiches with veggies such as
onions, lettuce, and tomatoes INSTEAD of
bacon or extra cheese.
Don’t add more 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.

26. Know how your food is
made: The way a meal is
made says a lot about how
healthy it will be.
Choose foods that are broiled, steamed, or
grilled instead of fried. For example, pick a
grilled chicken sandwich instead of fried
chicken or chicken nuggets and steamed
vegetables or fresh fruit instead of French fries.
Choose soups that are not cream based. For
example: If the name of the soup includes the
word cream or chowder, such as “Creamy
Tomato Soup”, choose something else such as
a broth-based soup like minestrone or chicken
noodle.
Dishes labeled deep-fried, pan-fried, basted,
breaded, creamy, crispy, scalloped, Alfredo, or
in cream sauce are usually high in calories,
unhealthy fats, and sodium.
When ordering a sub or 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.

27. Practice
Portion
Control:
Meal portions today are almost
twice the size that they were 30
years ago. Because of that, we
end up eating much more food
than we need.

28. Some more additional
tips:
Order smaller entree portions.
Instead of a large sub, try a small
sub with a side salad and low-fat
dressing or fruit.
If you’re getting a side such as
french fries, order a small. Never
super-size anything.
Don’t fall for the deals. Many fast
food restaurants advertise value
deals for larger portions of food. If
you want the deal, get it and split
with a friend.
Eating too much of any kind of food
can lead to weight gain. Watch your
portions, even when you are eating
healthier fast foods such as salads,
sandwiches, and soup.
Pack up half of your meal in a to-go
box to save for another meal since
many meals served at restaurants
are double or triple the
recommended serving size.

29. Swap: Look for
healthier side options
for your meals.
● Have a salad, steamed vegetables, fruit
or soup instead of fries.
● Choose water, low-fat milk, or diet sodas
instead of regular sodas, fruit drinks, or
milkshakes, which can be a huge source
of calories and sugar.
● Instead of a slice of pie or cookie for
dessert try fruit and yogurt.

30. Pick This, Not That
Hamburger shop: choose a grilled chicken sandwich (no mayonnaise) with a
side salad and lite dressing.
Sub sandwich shop: choose a small pita with lean protein (grilled chicken,
turkey), vegetables, and a lite or oil-based dressing.
Mexican restaurant: a burrito without rice, plenty of vegetables, and with lean
protein (fish or chicken) or choose tacos with lean protein and plenty of
vegetables.
Sugar soda is full of sugar and calories, but it does not fill you up. It is important
to stay hydrated, choice water.
Sauces: mayonnaise, tartar sauce, spreads, or salad dressing add loads of
extra fat and calories. So can cheese, sour cream, guacamole, gravy, and
"special" sauces. Order a sandwich without the condiments, or ask for them on
the side so you can add your own. Choose items that are labeled as grilled or
baked. Choose from the items labeled as "healthy" or "light". Most places now
offer special sections on their menu.

31. The FDA (Federal
Food and Drug
Administration)
Restaurants with twenty or more locations are required to post the calorie content
of foods on the menu. You can use these calorie amounts as a guide to see how
much you’re eating at a meal. Remember that just because something might be
lower in calories than another item, that doesn’t necessarily mean that it is
“healthier.” For example French fries might be lower in calories than a grilled
chicken sandwich, but you’d be better off picking the sandwich because it is lower
in fat and has more protein.

32. Nutrition value
Most fast food and restaurant chains also
offer nutrition information online. Use a
search engine to find the company’s 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 for each
product. Some chain restaurants may also
have some of their menu options listed on
food and diet trackers like MyFitnessPal,
FatSecret, and Calorie King. However, use
these sites with caution because not all
information entered may be accurate.

33. For stopping by
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34. Disclosure
I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other
communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor,
dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients
make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches
helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to
proceed:
1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice,
treatment and/or diagnosis of a qualified licensed medical professional.
2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician.
3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions.
4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle.
5. I understand and agree that if I am under the care of a medical professional or am currently using prescription
medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor.
6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby
give such consent to my Health Coach to assist me in achieving such goals.
7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to
be construed as medical advice or care.
8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions.
9. I understand that my Health Coach will keep my information confidential and will not share my information or
communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental
agency.
10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum).
11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may
have a fee and or re-entry may be postponed until the next enrollment.
12. Food journals will be reviewed twice a week at random if they are not full and complete no evaluation will be communicated until next check.
13. I hereby release Katherine Hood or any other individuals in this group, individually, from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands
whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.