With each fast-food feast, you significantly increase your carbohydrate and fat intake as well as the calories you eat. So plan your meals, simplify your schedule, cook, and eat dinner as a family. Fast food may save minutes in your day, but it's taking years off your life—most chains don’t advertise that on their "value" menu.

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  1. Don't eat fast food today.
  2. Start the habit of switching one fast-food meal per week to a healthier alternative.
  3. On days you do eat fast food, ask for the small size.
  4. Never supersize your meal. The price and value may be tempting, but your health pays the greatest price.
  5. Plan your meals at least a few days in advance.
  6. Go to the store and buy fresh or organic food.
  7. Pack a healthy lunch or cook dinner at home today.


  • $180 billion is spent every year on fast food, compared to $6 billion in 1970.
  • Over 50% of the U.S. population eats fast food once a week, with 20% eating fast food at least every other day.
  • 30% of children's meals consist of fast food.
  • 24% of high schools offer popular fast-food brands.
  • More than 1 in 5 children between the ages of 6 and 17 are overweight.
  • There is a 79% likelihood of adult obesity if a person is overweight during adolescence.
  • Large portions, value meals, and supersizing create serving sizes that are double and triple the recommended daily allowance.
  • Billions of dollars are spent each year on fast-food advertising specifically targeted at children.

More Ways to Make Your Mondays Matter
Excerpted from: Every Monday Matters: 52 Ways to Make a Difference by Matthew Emerzian and Kelly Bozza. Copyright © 2008 Every Monday Matters LLC. Excerpted by permission of Thomas Nelson. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.


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