(Recipes at the bottom of article)

Many of us have a love-hate relationship with fast food. Who can resist pizzas, fried chicken wings and burgers on fast-food menus? We enjoy them to only feel guilty later.

Generally, fast-food meals are high in calories, sodium and fat, and often lack important vitamins and minerals.

A diet high in fat, salt and sugar means too many fast-food meals can be bad for our long-term health. Children on such a diet especially risk obesity.

The fast-food chains have responded to the criticisms by introducing healthier options and by reducing some non-nutritious content.

But does 'fast food' really need to be 'fat food'?

Not necessarily.

The basic content of meals such as pizzas, fried chicken and burgers is, after all, quite nutritious. Beef, chicken, tomatoes and cheese are good.

It is the way they are cooked, with added fats, sugars, salt and flavourings that make them an unhealthy choice.

And then, of course, how much of it you eat and how often you eat it.

Over-indulgence of fast food can lead to obesity, a major cause of heart disease, diabetes and some cancers.

Because young children's diet can be high in fast food, such a concern is especially worrying. Studies say that worldwide, around 155 million school-age children are overweight or obese.

So, how can you have your 'fast food' and eat it?

The answer is simple. Make it yourself.

Making your own pizza, for example, need not be time-consuming. And, best of all, you have total control over what goes in it.

You can top it with fresh ingredients and fewer fat- or salt-laden additives than the fast-food restaurant version.

The same is true for everyone's favourite finger food - fried chicken wings. To avoid the fat content that comes from deep frying, bake them instead. Just coat them in your favourite spices and pop them in the oven for around 20 minutes.

Fast-food meals at home are limited only by your own imagination and the ingredients used. Or how you are going to cook them.

Recipes:

» Vegetarian pizza

» Baked chicken wings

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