2Project SponsorsUSDA Project Funded through the Supplemental Nutrition Assistance ProgramSchool District of PhiladelphiaDepartment of Nutrition Sciences, Drexel University
3Survey: How many of you eat fast food? How often do you eat fast food? What is your favorite fast food choice?What do you consider “fast food?”Do you think fast food is healthy or unhealthy?
4What are today’s topics ?? Making healthy choicesFast foodWhat are today’s topics ??Energy balancePortion size
5Which Meal Has the Least Amount of Fat? Pop QuizWhich Meal Has the Least Amount of Fat?#1 Quarter pound burger with cheese, large fries and diet soda54 grams#2 Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda34 grams#3 Taco Salad and bottled water48 grams
6Fast Food FactsAmericans spend a lot of money on fast food (and that amount is increasing)!On French fries:1970: $6 billion2000: $110 billionWe eat out often!Average American dines out 198 times a yearHow many times a week is this?Do you dine out more often or less often than this?
7Too Much Fast Food?Fast food can contain a lot of fat, calories, and sodiumEating too much solid fat can raise cholesterolEating too many calories can lead to weight gainHigh sodium intake is related to high prevalence of high blood pressure in the U.S.These health problems can lead to serious diseaseDiabetesHeart DiseaseStrokeSome cancers
8Fast Food Facts: Portion Sizes Today20 Years AgoHow many calories are in today’s order of fries?210 Calories2.4 ounces400 more calories!610 Calories6.9 ouncesAdapted from
9Americans Are Eating More weight gainincrease in per capita consumptionTake an informal survey: Let’s say I place in front of you 5 chocolate chip cookies. How many are you likely to eat?Chances are, you’ll eat more than the “serving size” of one or two chocolate chip cookies.Recent article supports this idea and showed that when offered a large or a small portion of a food, women consumed an average of 184 additional kcals and men at an average of 311 additional kcals. These studies show that for a variety of different foods, both in controlled lab studies and in a restaurant, large portions lead to increased calorie intake Children would likely have similar results—and the impact on weight gain may be more dramatic.The amazing thing is that when people were given smaller portions and/or less calorie dense food it didn't leave them hungry. Even though the study participants consumed 221 fewer calories when offered a smaller meal of lower calorie density, they felt just as full and satisfied as when they had consumed a larger meal of higher calorie density.Can it work for children? Possibly, if we give them tools to assist them in determining appropriate portion sizes.Other Talking Points:Marion Nestle, in her book, Food Politics, noted that between 1970 and the late 1990s the daily food supply in America increased by 500 calories. Although the food supply is an overestimation of what people consume, dietary intake surveys show an average increase of more than 200 calories per day. Such small increases in calories can translate into significant weight gain unless there is a change in physical activity or metabolism.200 calories/day = 20 # weight gain/year (large vs. small bagel, extra cookies, 2 cups of fruit/2 bananas)Possible Activities:Ask the audience to discuss if they think they are eating 200 more calories a day than they did 15 years ago. If so, what is the source of those calories?more than 200 calories per daySource:Nestle, 2002
10You Do the MathHow much weight is gained by eating 200 extra calories every day for 1 year?200 calories x ____ days in 1 year = extra calories per year1 pound = 3500 calories73,000 calories/year ÷ 3500 calories/pound =______ pounds of weight gain in 1 year36573,00020
11Calories In = Calories Out Energy BalanceCalories In = Calories OutIf you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.*How long will you have to walk leisurely in order to burn those extra 400 calories?*Adapted from*Based on 160-pound person
12Maintaining a Healthy Weight Be more physically activePhysical activity is a key to energy balanceEnjoy your food, but eat lessCut back on foods high in solid fats and added sugarsAvoid oversized portions1 chocolate cream filled cupcake20 chocolate coated peanut candies5 chicken nuggets1 large chocolate chip cookie1 fast food medium soda200 calories =
13Fast Food Makeover: Before What you might choose:Quarter Pound Burger w/CheeseLarge FriesLarge MilkshakeGrams of FatTotals:1770Calories =68Grams of Fat =
14Fast Food Makeover: After CheeseburgerSmall FriesBottled WaterTotals:Grams of FatCalories =560Grams of Fat =25
15Some Fat Is Good! What are the benefits of fat? Cushion and protect organsNeeded for energyHelps with vitamin absorptionWhat foods have fats that are good for the body?Tree nutsFishVegetable oils
16Healthy HintsTry vegetables on pizza – choose fatty meat toppings less oftenChoose grilled chicken – cut back on fried foodsAvoid oversized portions – choose a smaller size optionBe creative – try baked potato, side salads, bean burritos, or frozen yogurt – make half your plate fruits and vegetables!What other healthy hints do you have?
18Questions? Fast Food Make Healthier Choices Remember Energy Balance Choose lower calorie, fat, and sodium foodsGo for smaller portionsRemember Energy BalanceGet your physical activityBalance the calories you need with the calories you eatQuestions?