Presentation by SNAP-Ed at The University of Rhode Island October 29, 2008 The Truth About Fast Food, Fats and Sugars

Goals Explore in-depth fast foods, fats, and sugars Describe the difference between healthy and unhealthy fats. Recognize sources of sugar. Determine how much sugar you take in.

Fast Foods Why do people eat fast food? How does the media portray fast food? Why does fast food get such a bad rap?

Fast Foods It used to be considered a “treat” to go out to fast food, now it is the norm High in fat, calories, sodium Low in fiber, vitamins A, C, D and folic acid Portion distortion – a restaurant, which is trying to get you to spend more $$, is dictating what portions sizes are Need to practice moderation

Fats and Sugars Naturally occurring fats and sugars. Examples? Where on the MyPyramid will you find foods with added fats and sugars? What is an example of a food with added fats and sugars? You have to climb a lot of stairs if you want to eat high fat, high sugar foods!

Fat Facts Fat is necessary for healthy living. Helps absorb important vitamins and move them around the body. Vitamins A, D, E, and K Energy Insulation Brain development But…too much fat and the wrong kind of fat causes health problems Excess fat in the diet is stored in the body as adipose tissue

Fat Facts Everyone has some adipose tissue, but people with too much are at increased risk for certain diseases Heart disease Cancer Stroke High Blood Pressure

Unsaturated Fats – the Healthy fats Two different types of fat – unsaturated and saturated Unsaturated fats are broken down into two categories – monounsaturated and polyunsaturated Mono and poly come from foods such as nuts and seeds, fish and oils These fats are usually liquid at room temperature When used in place of saturated fats they help lower blood cholesterol. Still high in calories, still need to be limited

Saturated and Trans Fats – The unhealthy fats Saturated fat and trans fat are unhealthy fats Increase disease risk – cause high cholesterol and atherosclerosis Limit foods with saturated fat, choose foods with 5% DV or less Saturated fats are usually solid at room temperature. Examples? Trans fats are man-made. In the ingredient list trans fats are “partially hydrogenated oil” Why do some foods say 0 grams trans fat, but have partially hydrogenated oil in the ingredient list? Trans fats raise “bad” cholesterol and lower “good” cholesterol

How much Fat? 5 teaspoons of oils a day 30% of calories can come from fat 2,000 calorie diet = 600 calories from fat = 66 grams of total fat/day = 22 grams of saturated fat/day = less then 4 grams of trans fat/day

Get the Better Fats Take the skin off chicken – animal fat is saturated fat Cut the fat from meats Eat more fish Don’t fry foods Avoid adding butter to foods Cook with olive, canola, or vegetable oil instead of butter Snack on nuts instead of chips or fries Drink low-fat milk and eat low-fat or fat free diary products Leave the cheese off and don’t order extra cheese

SUGAR Natural sugar – fructose, lactose What foods contain natural sugars? Added sugars – sucrose, high fructose corn syrup, dextrose, maltose, molasses, syrup, glucose, corn syrup, brown sugar, fruit juice concentrate, honey, invert sugar, malt syrup In what foods do you find added sugars? What’s the problem with added sugars? Provide calories, but no nutrition – Remember, what foods are going to give you the biggest nutrient for your calorie buck? BANG!

Activity #1: Exploring Fat in Fast Food 1. Break into small groups. 2. Come up with a meal from McDonald’s you would order. 3. Using the Nutrition Facts packet determine the following: Calories Calories from fat Total fat Saturated fat Trans fat 4. Compare these values to the Per Meal Allowance values. 5. Answer the discussion questions.

Activity #2: Added Sugars 1. In your small group determine the number of teaspoons of sugar your beverage contains. 2. Elect one group member to measure out the appropriate teaspoons of sugar into a clear plastic cup. 3. Meanwhile, the rest of the group calculates how much sugar they would eat in one year if they drank one of these beverages everyday for a year.