List two concerns about eating
frequently at Fast Food Restaurants
Identify three ways of eating healthy at
Fast Food Restaurants
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Activity 1:
List
some locations where you can find fast food restaurants.
1.
2.
3.
4.
5.
Where are the Fast Food
Restaurants?
Fast
Foods Restaurants are all around us. Almost everywhere you look you'll
see a familiar sign
symbolizing our fast food nation. You find them on
the corners of streets, off the side of interstates, airports, malls,
schools, gas stations, your local shopping center, and even
in
hospitals. There is no way of getting around them. In 1970
Americans spent $6 billion on french fries alone. In the year 2000,
Americans spent over $110 billion! More money is
spent on french
fries than on higher education, personal computers, or new cars! Looking
at how our society has become more fast paced, it is no wonder less time is
spent
preparing meals in the home.
Today, eating out definitely is part of our fast
paced lifestyle, not just a special treat as it was in years past. The
average American eats out 198 times a year- nearly four times a week!
Fast food is mainly targeted to children.
The restaurants are advertising toys to children; this will bring them in.
Some fast food restaurants are the world's largest distributors of toys. A
survey of American school children found that 96% could identify Ronald McDonald.
Once the children are in the restaurant, they buy the fast food to get their
toy. The high fat foods taste good to these youngsters, which in turn
makes them believe that fast food is quick, easy and satisfying. Fast food
restaurants are now making "value"
meals for children that are increased in portion sizes. So, what happens
when eating fast food becomes routine? Well, let's take a look at what
we're eating.
What Are We Really
Eating?
When you decide to eat out at a fast food
restaurant, ask for a list of nutrition facts. Most restaurants have these
available in a brochure, or printed out on a poster. Keep in mind how many
nutrients you're getting, and how much you really need for the whole day. French fries are often the food with the most fat on your tray.
French fries at most fast food restaurants are deep fried in vegetable oil
giving the fries their well known taste. A medium order of fries have 22 grams of fat
and 450 calories. You can order a plain baked potato that has 0 grams of
fat, 310 calories and vitamin C. If you "super size" your order of fries,
you have just increased the amount of fat to 29 grams! A Big Mac will
contain 32 grams of fat while a Big X'tra with cheese will give you a total of
46 grams of fat.
What Are
Some Concerns About Frequent Eating at Fast Food Restaurants?
Too much fat:
Too much fat in the diet
contributes to high blood cholesterol levels. This can cause hardening of the
arteries, coronary heart disease and stroke. High-fat diets may also
contribute to a greater risk for some types of cancer, particularly cancers of
the breast and colon.
Too much cholesterol:
The American
Heart Association recommends eating no more than 300 milligrams of cholesterol
per day. Too much cholesterol in the diet can lead to high blood
cholesterol levels.
Too many calories.
Many foods served
in fast food restaurants are high in calories. Extra calories daily will
increase your weight. Remember, 3500 calories equals one pound.
Too many calories can lead to obesity, which can later turn into other diseases
such as heart attack, high blood pressure, and often diabetes.
Too much sodium:
Everyone needs some
sodium in the diet to replace routine losses. The Food and Nutrition Board of
the National Academy of Sciences/ National Research Council has estimated that
an "adequate and safe" intake of sodium for healthy adults is 1,100 to 3,300
milligrams a day, the equivalent of approximately 1/2 to 1 1/2 teaspoons of
salt. Americans, on average, consume at least twice that amount -- 2,300 to
6,900 milligrams of sodium daily. Consuming high amounts of sodium can cause
high blood pressure.
Take a look at a few favorites to see what
we're eating:
Egg McMuffin = 235 mg Cholesterol
4 piece chicken McNuggets = 19 gram fat
9 piece chicken McNuggets = 26 grams of fat
Quarterpounder with cheese = 30 grams of fat
Big Mac = 1110 mg of Sodium*
Garden salad = 120 mg of sodium!
*Most of the sodium we consume in our diet does
not come from the salt shaker on the table. In fact, only 1/3 of the
sodium we consume comes from table salt. Most sodium is found in
processed foods such as canned foods, frozen dinners, and most snack foods.
We often eat a lot of these types of foods today because they are quick and
easy. Remember to read the food label next time you reach for one of
these foods. Look for the word "Sodium" on the label!
Let's take a look at some
common fast food meals...
Fast Food Meals
Hamburger Quarterpound Cheeseburger, Large Fries, 16 oz. soda (McDonald's)
This meal:
Recommended daily intake:
1,166 calories
2,000-2,700 calories
51 g fat
No more than 50-80 g
95 mg cholesterol
No more than 300 mg
1,450 mg sodium
No more than 1,100-3,300 mg
Pizza 4 slices Sausage and Mushroom Pizza, 16 oz. soda (Domino's)
This meal:
Recommended daily intake:
1,000 calories
2,000-2,700 calories
28 g fat
No more than 50-80 g
62 mg cholesterol
No more than 300 mg
2,302 mg sodium
No more than 1,100-3,300 mg
Chicken 2 pieces Fried Chicken (Breast and Wing), Buttermilk Biscuit, Mashed
Potatoes and Gravy, Corn-on-the-Cob, 16 oz. soda (KFC)
This meal:
Recommended daily intake:
1,232 calories
2,000-2,700 calories
57 g fat
No more than 50-80 g
157 mg cholesterol
No more than 300 mg
2,276 mg sodium
No more than 1,100-3,300 mg
Taco Taco Salad, 16 oz. soda (Taco Bell)
This meal:
Recommended daily intake:
1,057 calories
2,000-2,700 calories
55 g fat
No more than 50-80 g
80 mg cholesterol
No more than 300 mg
1,620 mg sodium
No more than 1,100-3,300 mg
Realize that it is still possible to eat fast food occasionally and follow a
sensible diet. See how these meals stack up against the previous examples:
Better Fast Food
Choices
Hamburger Hamburger, Small Fries, 16 oz. soda (McDonald's)
This meal:
Recommended daily intake:
481 calories
2,000-2,700 calories
19 g fat
No more than 50-80 g
30 mg cholesterol
No more than 300 mg
665 mg sodium
No more than 1,100-3,300 mg
Pizza 3 slices Cheese Pizza, 16 oz. diet soda (Domino's)
This meal:
Recommended daily intake:
516 calories
2,000-2,700 calories
15 g fat
No more than 50-80 g
29 mg cholesterol
No more than 300 mg
1,470 mg sodium
No more than 1,100-3,300 mg
Chicken 1 piece Fried Chicken (Wing), Mashed Potatoes and Gravy, Cole Slaw, 16
oz. diet soda (KFC)
This meal:
Recommended daily intake:
373 calories
2,000-2,700 calories
19 g fat
No more than 50-80 g
46 mg cholesterol
No more than 300 mg
943 mg sodium
No more than 1,100-3,300 mg
Taco Three Light Tacos, 16 oz. diet soda (Taco Bell)
This meal:
Recommended daily intake:
420 calories
2,000-2,700 calories
15 g fat
No more than 50-80 g
60 mg cholesterol
No more than 300 mg
840 mg sodium
No more than 1,100-3,300 mg
Serving Sizes:
A person wishing to avoid over consumption of calories must pay attention to
the serving sizes. Use the Food Guide Pyramid to lead the way.
Most serving sizes in the Food Guide Pyramid are specific and precise and
can be relied upon to deliver amounts of key nutrients in foods. For
example, the french fries you order are generally more than one serving,
contain very little nutrients and a lot of fat and calories. On
the other hand, you can order a plain baked potato. If you eat the whole
potato, it will be more than 1 serving, but has vitamin C and no fat.
Serving size examples:
Bread Group
Vegetable Group
Fruit Group
Dairy Group
Meat/Protein Group
1 slice bread
½ cup cooked
1 whole medium
1 cup (8 oz) milk
2 eggs
1 medium muffin
1 cup raw leafy
½ cup canned
2 slices cheese (2oz)
2-3 oz cooked meat
4 small crackers
½-¾ cup juice
¼ cup dried
1½ cups frozen yogurt
1 cup cooked beans
Choose foods for your
body:
When making decisions on what to order, choose foods that are nutrient
dense. For example, soda is not a nutrient dense drink. Soda will
not contribute to the essential nutrients that your body needs. Milk will supply the body with protein, calcium and riboflavin (a B
vitamin). When you eat out check to see if milk is available. Skim
milk or 1% milk is your best choice.
What makes a food nutrient dense?
A food is nutrient dense if
the vitamin and mineral content is more than its energy or calorie content.
Some examples are lean meats, beans, oranges, carrots, broccoli, whole-wheat bread, and
whole-grain breakfast cereals.
What makes a food energy dense?
Energy dense
foods
contribute more calories than they do nutrients such as chips, sodas, cookies
and ice cream. Remember to balance healthy nutrient dense foods with
energy dense foods.
Activity
2:
1.
Who is the target of most fast food restaurants?
Adults
Teenagers
Children
2.
Too much of this nutrient can lead to hardening of the arteries, coronary
heart disease, or stroke.
Fat
Carbohydrates
Sodium
3.
List some concerns about eating out frequently at fast food restaurants.
1.
2.
You Are the Model of Your
Children's Eating Behavior.
Somebody is always watching you, whether it's what you're reading,
watching, or what you're eating. Be a good role model. Teach
children early that eating a well balanced diet is healthy and fun.
If you want to give your child a special treat try one of these fun recipes
instead of taking them to the fast food restaurant. Not only will you be
spending quality time together, but you'll be educating your children on how to
create these great nutritious snacks/meals.
Peanut Butter Balls
1 cup nonfat dry milk
1/2 cup peanut butter
1/2 cup honey or corn syrup
1 cup uncooked oatmeal
Combine all ingredients in bowl, mix well.
Knead by hand until blended. Shape into small balls and enjoy!
Place tortilla on a paper napkin.
Sprinkle with shredded cheese. Microwave on high for 30 seconds.
Roll or fold the tortilla.
Two Grain Muffins
1 cup whole wheat flour
1/3 cup white flour
1/3 cup corn meal
1/3 cup sugar
3/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low fat yogurt, plain or vanilla
1 egg, slightly beaten
1/3 cup butter or margarine, melted
Preheat oven to 350°.
Combine flours, corn meal, sugar, baking soda and salt. Mix yogurt and
egg together in a small bowl. Stir in dry ingredients. Stir in
melted butter. Fill greased or paper-lined muffin cups 2/3 full.
Bake at 350° for 20 to 25 minutes.
Keep in mind that when you
do go to fast food restaurants, you can still make healthy choices.
Seven Keys to Eating
Healthier in Fast Food Restaurants:
Develop a can-do attitude- Believe that you can have a healthy and
enjoyable meal when eating out. Slowly begin to change your ordering
habits so you can still eat out and not feel guilty.
Decide to eat out- For most of us, eating out is hardly a special
occasion, so we need to factor in our nutrition and health goals. Frequent eating out means more careful monitoring.
Choose the site- Find restaurants that offer some
healthier options. Remember, eating in chain restaurants lets you
learn the menu and plan ahead, no matter where the individual fast food
restaurant is located.
Have a game plan on your way to the restaurant- Envision a
positive outcome-a healthy and enjoyable meal. Plan you order
accordingly and don't be a victim of hasty choices.
Order for your stomach, not your eyes- As you pursue the menu,
having planned ahead, watch for foods high in fat, rich and heavy sauces,
preparation methods such as frying, and ingredients that add fat like the
"special sauce". Also keep in mind the less ordered, the less eaten.
Don't fall for the "Super sized" selection. This adds extra calories
and fat.
Get it made to order- Don't be afraid to ask to get something made
the way YOU want it. If you're request is practical-such as leaving
off and item, hold the mayo or "special sauce", or dressing on the
side-restaurants are usually willing to accommodate.
Know when enough is enough- So many of us were brought up thinking we had to clean our plates. To prevent overeating, order
carefully and lightly, drink plenty of non caloric fluids with the meal such
as water or order a non fat milk.
Now let's review!
Activity 3:
1. Fast foods are
often high in cholesterol.
True
False
2. "Super sizing"
your order of food will not add extra fat.
True
False
3. Many foods at fast
food restaurants are Energy Dense.
True
False
4.
List three ways to eat healthier at a fast food restaurant.
1.
2.
3.
Which WIC Office do you go to?
Bullhead City
Kingman
Lake Havasu City
Where
are you taking today's lesson?
You have completed the lesson on “Fast Foods”.If you have any questions or comments, please e-mail one of our
nutritionists.We’ll be glad
to answer any of your questions.
* If you have an
extra minute, please fill out our survey on the WIC home page (where you chose
this class) so we can better serve you. Thank You.
Answers:
Activity 1:
1.
corners of streets, off the side of
interstate roads, airports, malls, schools and universities, gas stations,
your local shopping center, and even in hospitals
Activity 2:
1.Children
2.Fat can lead to the hardening of arteries, coronary heart disease and
stroke
3.Too much fat, cholesterol, sodium, and calories. They are not
nutrient dense.
Activity 3:
1.True
2.False
3.True
4.Any three of the following:
Now let's review!