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Make smart choices for ‘fast’ food by Ashleigh Ricevuto Dietetic intern One word describes how most people like their food—fast. How much free time do you have? If you are like most people, you do not have an abundance of time. When you do get a break, eating healthy probably is not the first thing you want to think about. Whether you are a frequent vending machine user or you like making a quick stop at a restaurant on the way home, the time has come to change your definition of fast food.   With a few simple tips, you will look at food choices in a whole new way. It is impossible to add more hours to your daily life, therefore why not find ways to save time by taking these quick steps: Store cereal in a zip lock bag and fill a bottle with orange juice to take with you (one cup of cereal equals 80 calories versus a doughnut from Dunkin Donuts that equals 230 calories). Wash and cut fresh produce before putting away your groceries. This way you can grab a pre-sliced piece of fresh fruit or vegetable instead of grabbing a bag of chips (one cup of raw celery and carrots equals 25 calories versus one serving of Lay’s potato chips that equals 150 calories. Package small batches of your dinner time meals to take to work for next day’s lunch. Eat foods high in protein to make your stomach feel full longer. High protein foods include meats, cheeses, dairy products and nuts (one  serving of peanuts equals 45 calories). If eating at a restaurant is the best option, then consider these tips: Choose foods that are baked or broiled rather than fried. Fried food is high is saturated fat, which could cause future heart problems. Watch the portion size. Don’t finish every bite, because the restaurant served it. Save half for lunch the next day. Make smart choices from the menu such as: Subway’s 6” Turkey Breast Sandwich—280 calories instead of a McDonald’s Double Quarter Pounder with cheese that contains 740 calories. Eating on the go does not need to be an unhealthy situation. Following these steps will help you to eat healthy. You can avoid vending machines and still have the benefit of food that is fast and satisfying, and requires little preparation.     Friday, Nov. 9, 2007 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.