Fast Food

Figuring Out the Facts

Self Survey:

• Do 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?

What are today’s topics ??

Fast food Making healthy choices

Energy balance Portion size

Pop Quiz

Which Meal Has the Least Amount of Fat?

#1 Quarter pound burger with cheese, large fries and diet soda

#2 Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda

#3 Taco Salad and bottled water

54 grams

34 grams

48 grams

Fast Food Facts

• Americans spend a lot of money on fast food (and that amount is increasing)!– On French fries:

• 1970: $6 billion• 2000: $110 billion

• We eat out often!– Average American

dines out 198 times a year• How many times a

week is this?• Do you dine out

more often or less often than this?

Too Much Fast Food?• Fast food can contain a lot of fat, calories, and

sodium• Eating too much solid fat can raise cholesterol• Eating too many calories can lead to weight

gain • High sodium intake is related to high

prevalence of high blood pressure in the U.S. • These health problems can lead to serious

disease– Diabetes

– Heart Disease

– Stroke

– Some cancers

20 Years Ago

Today

How many calories are in today’s order of fries?

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Fast Food Facts: Portion Sizes

210 Calories

2.4 ounces 610

Calories6.9 ounces

400 more calories!

more than 200 calories

per day

weight gain

weight gain

increase in per capita consumptionSource:Nestle, 2002

Americans Are Eating More

You Do the Math

How much weight is gained by eating 200 extra calories every day for 1 year?

1.200 calories x ____ days in 1 year = extra calories per year

1 pound = 3500 calories

2.73,000 calories/year ÷ 3500 calories/pound =

______ pounds of weight gain in 1 year

How long will you have to walk leisurely in order to burn those extra 400

calories?*

*Based on 160-pound person

Energy BalanceCalories In = Calories Out

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

If you walk leisurely for 1 hour and 10 minutes

you will burn approximately 400 calories.*

• Be more physically active– Physical activity is a key to energy balance

• Enjoy your food, but eat less– Cut back on foods high in solid fats and added

sugars– Avoid oversized portions

Maintaining a Healthy Weight

• 1 chocolate cream filled cupcake

• 20 chocolate coated peanut candies

• 5 chicken nuggets

• 1 large chocolate chip cookie

• 1 fast food medium soda

Fast Food Makeover: BeforeWhat you might

choose:• Quarter Pound Burger

w/Cheese• Large Fries• Large Milkshake

0

10

20

30

40

Quarter

Pounder

w/cheese

Large Fries 21oz.

Milkshake

Grams of Fat

Totals:

1770

Grams of Fat =

68

Calories =

Grams of Fat

Fast Food Makeover: After • Cheeseburger• Small Fries • Bottled Water

Totals:

Calories = Grams of Fat =

560

25

Grams of Fat

0

5

10

15

20

25

30

35

Quarter PoundBurger w/Cheese

and CheeseBurger

Large and SmallFries

Large Milkshakeand Bottled

Water

Some Fat Is Good!

• What are the benefits of fat?– Cushion and protect organs– Needed for energy– Helps with vitamin absorption

• What foods have fats that are good for the body?– Tree nuts– Fish– Vegetable oils

Healthy Hints

• Try vegetables on pizza – choose fatty meat toppings less often

• Choose grilled chicken – cut back on fried foods

• Avoid oversized portions – choose a smaller size option

• Be 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?

Fast Food

• Make Healthier Choices– Choose lower calorie, fat, and

sodium foods– Go for smaller portions

• Remember Energy Balance– Get your physical activity– Balance the calories you need

with the calories you eat

Questions?