Fast food facts for teen Unit 7

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  • Say: Which of these choices has the highest calorie count? Do: Ask for a show of hands, and record responses. Record the number of hands for each choice on the pre assessment. Chicken Selects Premium Breast Strips (10) (McDonald’s) Meat Lovers Pizza - 2 slices (Pizza Hut) Sausage Gravy Biscuit (Arby’s) Double Quarter Pounder with Cheese (McDonald’s) Double Whopper Sandwich with Cheese (Burger King)
  • Say: Which of these choices has the highest fat content? Deluxe Breakfast (McDonald’s) Sausage Lover’s Pizza - 2 slices (Pizza Hut) Fiesta Taco Salad (Taco Bell) Big N’ Tasty (McDonald’s) Triple Whopper sandwich with cheese (Burger King) Do: Ask for a show of hands and record responses . Record the number of hands for each choice on the pre assessment.
  • Burger King Whopper These are some typical foods that you may be buying from fast food restaurants.
  • Many fast food restaurants specialize in burgers and fries. These are some typical foods that you may be buying from fast food restaurants.
  • The other is pizza. These are some typical foods that you may be buying from fast food restaurants.
  • Taco Bell taco salad. These are some typical foods that you may be buying from fast food restaurants.
  • Wendy’s Chili These are some typical foods that you may be buying from fast food restaurants.
  • These are some typical foods that you may be buying from fast food restaurants.
  • Burger King breakfast. These are some typical foods that you may be buying from fast food restaurants.
  • McDonald’s Deluxe Breakfast These are some typical foods that you may be buying from fast food restaurants.
  • These are some typical foods that you may be buying from fast food restaurants.
  • Say: Who likes pizza’s hamburgers, taco’s and sandwiches? Let’s break into groups. pizza (Pizza Hut, Little Caesar’s, Domino’s). Those of you who like pizza can join this group. hamburgers (Burger King, McDonald’s, Wendy’s). If you like hamburgers, please join this group. tacos (Taco Bell). If you prefer tacos and Mexican fair, please join this group. sandwiches and subs (Arby’s, Subway). If you frequent sandwich shops, please join this group. I will give you nutrition information for your specific group. Do: Move the students around to form four groups and then distribute fast food information based on groups. Say : Let’s look up nutrition information for your favorite meal Calories Calories from fat Total fat Saturated fat Sodium Do: Give the students about 7-10 minutes to look up their meal and the nutrient content. Say: Let’s look for a healthier alternative, and then compare the same information Calories Calories from fat Total fat Saturated fat Sodium Do : Once the teams have made their selections and calculated the nutrient content of the meals, then explain more about Dietary Guidelines recommendations. Say: Dietary Guidelines for Americans recommends no more than 20 g of saturated fat, about 300 g of carbohydrate, and less than 2,300 g of sodium (based on an average daily diet of 2,000 calories) daily. This amounts to an average of 667 calories, 6 g saturated fat, 100g of carbohydrates, and 766 mg of sodium per meal. Do: Get back into large group and have each group report on their findings.
  • Say: Today we are going to talk about healthy fast food choices, but lets first look and see where we are today. The youth today, as well as the adults, have higher and higher incidence of obesity and diabetes. Obesity has increased four fold since the 60’s and 70’s in all age groups. Overweight and obesity is particularly alarming in some such as African American and Hispanic women, and younger children are more overweight than older children.
  • Say: Why are we so unhealthy? We have had changes in daily food pattern. We spend less time eating together as a family. About 20 years ago, people use to sit down and eat together as a family more often than not. Today, our busy lives and varied schedules prevent the family from eating together in the evening. We consume much too many soft drinks and sports drinks that are high in calories. Milk consumption has decreased over time while soft drink consumption has gone up. Latest research tends to indicate that dairy products help with weight control, while high fructose corn syrup, main sweetener in soft drinks, tends to promote weight gain. Fast food and eating at quick service restaurants have become a norm rather than an exception. As more mothers have gone to work, families are relying more and more on pre-prepared foods. 2.) We have also had changes in how active we are. Many of us are so busy with school or our jobs that we have no free time for recreational activity. Many people work for long hours, or commute many hours to and from work, and have very little leisure time. Many do not have access to safe places for recreational activity. Some neighborhoods do not have safe sidewalk, or parks for recreational activity. Playing video games/surfing the net has become very popular compared to playing basketball, soccer, swimming, or doing other active things. We have exchanged more active lifestyle to a less active lifestyle by what we choose to do during our free time.
  • Say: There are many factors which play a role in becoming overweight. Some of these are: eating too many Calories, consuming a diet too high in fat, not being active enough, consuming foods that promote overweight, not consuming enough fiber, not consuming enough fruits and vegetables. Generally speaking, overweight and obesity are the result of an energy imbalance over a period of time. An energy imbalance arises when the number of calories consumed (eaten) is not equal to the number of calories used (burned) by the body. This is fueled by the large portion sizes we see today. Many foods are served in portions that are twice as large or more than they were in the 70’s.
  • Say: A plate of pasta use to have about 500 Calories but today can have more than 1000! The total Calories in pizza slices have increased from 500 to about 850 and more because of increased size. Coffee used to be a low Calorie drink but today it can have 350 Calories and more by the time it has whole milk, whipped cream, sugar, and caramel added!
  • Say: You can think of energy balance as a scale. When you are consuming less than expending, you are losing weight. When energy is balanced, you are neither gaining nor losing weight. When you are consuming more than expending, you are gaining weight. Weight maintenance is important, particularly if you are already overweight. You wouldn’t want to gain anymore excess weight. Exercise is very important for weight maintenance. It helps your body to “use” more calories. When calories consumed are greater than calories used by the body, weight gain is the result Basically weight gain is controlled by two things: food and exercise.
  • Say: Many studies show that there certain types of foods that contribute to an unhealthy diet. These foods are: High in calories, high in total fat & saturated fat, high in trans fat, high in cholesterol, high in sodium (salt), and low in fiber. Largely these are foods that are highly processed.
  • Let’s get some information about fast foods.
  • America has been called a “fast food nation” and for good reason. Fast food restaurants have increased 200% over the past 33 years. 25% of adults and 30% of children eat fast foods on a typical day. That’s 1 out of every 4 adults and nearly 1 out of every 3 children!
  • Fast food items are generally thought of as being high in calories, fat, and sodium, and lower in important vitamins and minerals. The good news is that more and more, both fast food and sit-down restaurants are adding healthier items to their menus! Today, it is possible to eat a reasonably nutritious meal on the go but you need to know the approximate calorie and fat content of the offerings!
  • To get to know what you are eating at fast food restaurants, there are several things you need to do: Look at the nutrition guide at fast food restaurants. The nutrition guide will tell you the nutrition content of each menu item. You can estimate how much fat and calories is in each food and a meal. Know your portion sizes . How much you eat of a type of food depends on your body size. Smaller person has lower calorie needs than a larger person. Females need fewer calories than males. Learn the various ways that foods are cooked . For example, choosing foods that are grilled, roasted, baked, or steamed over foods that are fried means fewer calories and lower fat intake.
  • Do: Distribute the food label to the students. The information in the main or top section of the label, can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). Serving Size: Tells how big one serving is. The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Number of servings: Tells how many servings are in the entire food. Calories provide a measure of how much energy you get from a serving of this food. How many calories from fat are there in ONE serving? Calories per serving: Number of calories per one serving of food Total Fat: Total amount of fat (in grams) found in one serving. Saturated Fat: The amount of saturated fat (in grams) in one serving Trans Fat: The amount of trans fat (in grams) in one serving. Fats: Important: Health experts recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible as part of a nutritionally balanced diet. Cholesterol: The amount of cholesterol (in milligrams) in one serving Sodium: The amount of sodium (in milligrams) in one serving Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. They are identified in blue as Get Enough of these Nutrients . For example fiber: The amount of fiber (in grams) found in one serving of that food. The same is true for vitamins A, C, calcium, and iron. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. The bottom part contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium, and fiber. The footnote is found only on larger packages and does not change from product to product.
  • Say: Let’s take a closer look at serving sizes.
  • Say: As you can see, calories in the drink increase with increasing serving size. A serving size used in MyPyramid is 8 fl oz. It is recommended that we get 8 servings of fluids a day (8 fl oz/each each day or 64 oz). Eight servings of fluids should include all the fluids you are having in a day, such as water, juice, soft drinks, coffee etc. All of these servings are larger than the recommended 8 fl oz. Large (32 fl oz) 310 kcal Medium (21 fl oz) 210 kcal Small (16 fl oz) 150 kcal Junior/Child (12 fl oz) 110 kcal
  • Say : If you order 1% milk instead of regular soda with a meal you get much healthier alternative. Although the milk does contain calories, low-fat milk (unlike soda) is nutrient dense and contains the nutrients calcium and protein which are important for healthy bones and teeth. You can also order diet soda instead of regular soda to cut down on calories. This saves you from consuming a lot of “empty” calories, meaning that the calories from soda come mainly from sugar and provide no vitamins and minerals.
  • Say: Again the serving size of fries makes a difference in the number of calories consumed. A large serving has more than twice the calories of the small serving and has almost 3 times as much fat. Large 570 kcal, 30 g fat, 6 g saturated fat Medium 380 kcal, 20 g fat, 4 g saturated fat Small 250 kcal, 13 g fat, 2.5 g saturated fat Large fries have more than twice the amount of fat grams and total calories than the small fries
  • Say: What can you do? Order the smallest serving or order something else in place of the fries? Many fast food restaurants have baked potatoes. Those are a much healthier choice. True, it may have more calories than the small order of fries, but it is a much healthier choice. The plain baked potato has no fat, whereas the small fries had 13 g total fat and 2.5 g saturated fat.
  • Say: Let’s learn to Make Healthier Choices. We will do A Comparison of Different Foods.
  • Say: Let’s learn to make Healthier Choices at Breakfast The plain biscuit is lowest in calories, total fat, saturated fat, cholesterol, and sodium when compared to the other two choices. It is the best choice of the three. The muffin with egg, which contains the most fiber and zero grams of trans fat is the next best choice.
  • Say: The sausage pancakes are lower in calories, total fat, saturated fat, trans fat, cholesterol, and sodium than are the large breakfast and breakfast with everything. The sausage pancakes has fewer calories, less cholesterol, and less sodium than the bacon, egg, and cheese version. Of the four breakfasts listed, the sausage pancakes is the better choice, followed by the bacon, egg, and cheese pancakes .
  • Say: Let’s learn to make healthier choices for fish and chicken. As you can see the Grilled chicken classic has the fewest grams of total fat, saturated fat, and no trans fat and makes the best choices.
  • Say: Let’s make healthier choices for burgers with cheese. All three burgers are with cheese. Although # 1 has less calories and grams of saturated fat than # 2, it is not greatly different. Healthier choices would be the burger versions that are available without cheese.
  • Say : Let’s learn to make Healthier Choices and Look at Burgers without Cheese. Example 1 without cheese has less calories, along with less total, saturated, and trans fat, and less cholesterol and sodium than example 2 without cheese. It is the better choice of the two. And is a better choice than the 3 burgers listed on the previous slide
  • Say: Let’s learn to make healthier choices with Chicken Salads. The salad with is the regular dressing is the best choice of the three salad options. It is the lowest in calories, total fat, saturated fat, and cholesterol and the highest in fiber. The Caesar salad and salad that has bacon and ranch are both similar in calories, fat, cholesterol, and sodium. Although the first one is the best choice, an even better choice would be the grilled chicken salad.
  • Say: Let’s learn to make healthier choices with Grilled Chicken Salads. Compared with the fried chicken versions, these salads are lower in calories, fat, saturated fat, trans fat, cholesterol, and sodium. In fact, none of these salads have any trans fat at all. The salads are all similar in nutrient content before the dressing is added. The dressings add more fat and calories to the salads.
  • Say: Let’s learn to make healthier choices with ice cream The better choice of the four shown here would be the reduced fat ice cream cone. It is the lowest in calories, total fat, saturated fat, and trans fat, as well as the lowest in cholesterol and sodium. The next best choice would be the caramel sundae followed by the 12 oz vanilla shake. The least healthy choice of the 4 would be the ice cream flurry. It is the highest in calories, fat, cholesterol, and sodium.
  • Say: Let’s learn to choose healthy choices for snacks. The apple slices and fruit &yogurt parfait are the best choices of the five. They are the lowest in calories and in fat and are also very low in sodium and cholesterol. The next best choice is the fruit and walnut salad. Although it does have more calories than the apple pie and the cookies, it is a better choice because it is lower in saturated fat and contains zero trans fat. It is also lower in sodium than the cookies and pie, and has the highest fiber content of all the snacks.
  • Say: Let’s look at some tips for choosing wisely in quick service restaurants. Choose grilled meats over fried when possible. Grilled meats are lower in calories, fat, cholesterol, and sodium. Overall, they will have fewer calories and grams of fat! Watch foods like cheese, bacon, and sausage. These foods are high in calories, fat, and sodium (salt). Try to limit these foods! Be careful with salad dressings! They are well-known sources of hidden fats and calories. Try to use the lower fat, or non-fat versions!
  • Say: Watch serving sizes on beverages and snacks. Whereas a 12 oz vanilla shake may only have 420 calories, a 21 oz shake has 740 calories. Don’t choose foods based on calories alone. It can be deceiving! The fruit and walnut salad has more calories than the baked apple pie and the chocolate chip cookies. However, this does not mean that it is a poorer choice. When looking at the saturated fat and trans fat levels (bad fats) in the foods, the walnut salad has less. It also contains less cholesterol than the cookies and less sodium than both the cookies and the pie.
  • Say: Let’s learn to c hoose healthier options for breakfast, lunch, and dinner.
  • Say: Let’s look at a typical breakfast one may have at a fast food restaurant. Breakfast (Typical) Big Breakfast (scrambled eggs, sausage patty, hash browns, and biscuit) Medium Orange Juice (16 oz) The nutrition breakdown is as follows: Kcal: 910 Cholesterol: 465 mg Total Fat: 46 g Sodium: 1,475 mg Saturated Fat: 14 g Fiber: 3 g Trans Fat: 7 g
  • Say: Let’s look at a healthier option for breakfast . This meal would have 1 Biscuit, Plain Fruit ‘N Yogurt Parfait (small) Strawberry Preserves Small Orange Juice (12 oz) Kcal: 575 Cholesterol: 5 mg Total Fat: 13 g Sodium: 770 mg Saturated Fat: 3.5 g Fiber: 2 g Trans Fat: 5 g
  • Say: By Choosing the Better Breakfast You saved: 335 Kcal 33 g Total Fat 10.5 g Saturated Fat 2 g Trans Fat 460 mg Cholesterol 705 mg Sodium At this meal
  • Say: Let’s look at another healthier option for breakfast . This meal would have English Muffin, Plain Scrambled Eggs Strawberry Preserves Small Orange Juice (12 oz) Kcal: 535 Cholesterol: 435 mg Total Fat: 16.5 g Sodium: 490 mg Saturated Fat: 5 g Fiber: 2 g Trans Fat: 0 g
  • Say: By Choosing the other breakfast option you s aved: 375 Kcal 29.5 g Total Fat 9 g Saturated Fat 7 g Trans Fat 30 mg Cholesterol 985 mg Sodium
  • Say: Lets look at atypical lunch you may be choosing at a fast food restaurant. You may choose a Quarter Pounder ® with Cheese, Medium French fries, and a Medium Soft Drink That amounts to Kcal: 1,100 Cholesterol: 95 mg Total Fat: 45 g Sodium: 1,385 mg Saturated Fat: 16 g Fiber: 8 g Trans Fat: 6.5 g As you notice, it has a lot of calories.
  • Say: Let’s look at a lunch that is a better choice in terms of calories and fat. You can have a Quarter Pounder ® without cheese, a Side Salad, with Newman’s Own ® Low Fat Family Recipe Italian Dressing, Medium Iced Tea, Unsweetened, and Fruit & Walnut Salad Kcal: 810 Cholesterol: 75 mg Total Fat: 33.5 g Sodium: 1,570 mg Saturated Fat: 9 g Fiber: 10 g Trans Fat: 1 g This meal has less calories and fat just by making a few different choices.
  • Say: By Choosing the Better Lunch You saved: 290 Kcal 11.5 g Total Fat 7 g Saturated Fat 5.5 g Trans Fat 20 mg Cholesterol At this meal and you gained 2 g of fiber
  • Say: Now, let’s move on to the evening meal. This may be a typical meal you may choose: Chicken Selects ® (5 piece) Medium Soda Baked Apple Pie This has: Kcal: 1,090 Cholesterol: 90 mg Total Fat: 44 g Sodium: 1,715 mg Saturated Fat: 9 g Fiber: 2 g Trans Fat: 9 g As you can tell, the meal is loaded with calories and fat.
  • Say: Now, if you made some other choices such as: Asian Salad with Grilled Chicken, with Newman’s Own Low Fat Sesame Ginger Dressing, Medium Diet Soda, and Vanilla Reduced Fat Ice Cream Cone for dessert, your nutrient intake would be as follows: Kcal: 530 Cholesterol: 80 mg Total Fat: 16 g Sodium: 1,660 mg Saturated Fat: 3 g Fiber: 6 g Trans Fat: 0 g
  • Say: Since you made healthier choices, y ou saved: 560 Kcal 28 g Total Fat 6 g Saturated Fat 9 g Trans Fat 10 mg Cholesterol 55 mg Sodium As you can see you have almost halved the calories, reduced fat by two thirds and eliminated all trans fats. You also increased fiber by 4 grams.
  • This gives you the running total for the two sets of meals we just went over. The nutrition facts for the typical meal are: Calories 3,100 Total Fat 135 g Saturated Fat 39 g Trans Fat 22.5 g Cholesterol 650 mg Sodium 4,575 mg Fiber13 g While the totals for the better meals are: Calories 1,915 Total Fat 62.5 g Saturated Fat 15.5 g Trans Fat 6 g Cholesterol160 mg Sodium 4,000 Fiber18 g As you can see there is a big difference in the total values.
  • Say: Your Total Daily Savings because you c hose the Better Choice at Each Meal amounts to: 1,185 Kcal 72.5 g Total Fat 23.5 g Saturated Fat 16.5 g Trans Fat 490 mg Cholesterol 575 mg Sodium If you made these kinds of choices on a weekly basis, not even every time you ate, you would save more than Calories a year. This would amount to about 17 pounds.
  • Say: The Dietary Guidelines for Americans state that a healthy diet is one that: Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk, and milk products; Includes lean meats, poultry, fish, beans, eggs, nuts; and Is low in saturated fats, trans fats, cholesterol, sodium (salt), and added sugars
  • Do: a post test. Make sure you have a copy of post assessment. Say: Which of these choices has the highest calorie content? Chicken Selects Premium Breast Strips (10) (McDonald’s) Meat Lovers Pizza - 2 slices (Pizza Hut) Sausage Gravy Biscuit (Arby’s) Double Quarter Pounder with Cheese (McDonald’s) Triple Whopper (Burger King) Ask for a show of hands and record responses . Do: Record the number of hands for each choice on the post assessment
  • Say: The highest calorie content was in the Chicken Selects Premium Breast Strips (10) (McDonald’s), 1, 270 Calories. Meat Lovers Pizza - 2 slices (Pizza Hut) has 740 Calories, Sausage Gravy Biscuit (Arby’s) has 961 Calories, Double Quarter Pounder with Cheese (McDonald’s) has 730 Calories, and Double Whopper Sandwich with Cheese (Burger King) has 1,070 Calories. A close second.
  • Do: a post test . Make sure you have a copy of post assessment. Say: Which of these choices has the highest fat content? Deluxe Breakfast (McDonald’s) Sausage Lover’s Pizza - 2 slices (Pizza Hut) Fiesta Taco Salad (Taco Bell) Big N’ Tasty (McDonald’s) Triple Whopper sandwich with cheese (Burger King) Ask for a show of hands and record responses . Do: Record the number of hands for each choice on the post assessment.
  • Say: The highest fat content was in Triple Whopper sandwich with cheese (Burger King) 82 grams, the highest fat content. Deluxe Breakfast (McDonald’s) has 61 grams of fat, Sausage Lover’s Pizza - 2 slices (Pizza Hut) has 40 grams, Fiesta Taco Salad (Taco Bell) has 46 grams, and Big N’ Tasty (McDonald’s) has 26 grams of fat.
  • Fast food facts for teen Unit 7

    1. 1. The Fast Food Challenge Making Good Food Choices in a Fast-Paced WorldAw eso me .2 Cen t s!
    2. 2. This lesson will cover  Overweight trends  Causes of overweight  Fast food information/statistics  Nutrition Facts Panel  Portion sizes  Making healthier choices at each meal  What is a healthy diet like2012 PBRC 2
    3. 3. Calorie content of foods Which of these has the highest calorie content? Chicken Selects Sausage Premium Breast Gravy Biscuit Strips (10) (Arby’s) (McDonald’s) Meat Lovers Pizza - 2 slices (Pizza Hut) Double Quarter Double Whopper Pounder with (Burger King) Cheese (McDonald’s)2012 PBRC 3
    4. 4. Fat content of meals Which of these has the highest fat content? Deluxe Breakfast Fiesta Taco (McDonald’s) Salad (Taco Bell) Sausage Lover’s Pizza - 2 slices (Pizza Hut) Big N’ Tasty Triple Whopper (McDonald’s) sandwich with cheese (Burger King)2012 PBRC 4
    5. 5. 2012 PBRC 5
    6. 6. 2012 PBRC 6
    7. 7. 2012 PBRC 7
    8. 8. 2012 PBRC 8
    9. 9. 2012 PBRC 9
    10. 10. 2012 PBRC 10
    11. 11. 2012 PBRC 11
    12. 12. 2012 PBRC 12
    13. 13. 2012 PBRC 13
    14. 14. Let’s form 4 groups based on your fast food liking 1. Pizza  (Pizza Hut, Little Caesar’s, Domino’s, other), 1. Hamburgers  (Burger King, McDonald’s, Wendy’s, other), 1. Tacos  (Taco Bell, Tito’s, Chipotle, other) 1. Sandwiches and subs  (Arby’s, Subway, other).2012 PBRC 14
    15. 15. Overweight or Obesity Trends Child re n a nd A o le s c e nts d Prevalence of overweight or obesity  All age groups have among children and adolescents become more overweight Age Estimates Estimates (years) 1963-65* 2003-04  There has been a 4 – fold 1966-70** increase in overweight 6-11 4.2%* 32.6% since the 60’s and 70’s 12-19 4.6%** 33.6% Rates have increased 4 fold.2012 PBRC 15
    16. 16. Why Are We So Unhealthy?  1.) Changes in daily food patterns  Less time spent eating with family  Higher consumption of soft drinks/sport drinks  More fast food/quick service food  2.) Changes in daily physical activity  No free time to play  No access to safe places  Increase in popularity of video games/the net2012 PBRC 16
    17. 17. What is the Cause? Many factors Energy imbalance Excess calories consumed versus calories used (burned) by the body Large portions sizes Eating versus moving2012 PBRC 17
    18. 18. Portion size changes 500 vs 1025 Calories! 45 vs 350 Calories 500 vs 850 Calories2012 PBRC 18
    19. 19. Energy Balance < Energy in Energy out = Calories consumed > Calories used When calories consumed are greater than calories used by the body, weight gain is the result.2012 PBRC 19
    20. 20. What Contributes to an Unhealthy Diet? Fo o d s tha t a re :  High in calories  High in total fat & saturated fat  High in trans fat  High in cholesterol  High in sodium (salt)  Low in fiber  Low in fruits, vegetables, dairy and whole grain2012 PBRC 20
    21. 21. Information on Fast Food
    22. 22. Fast Food Statistics  Fast food restaurants have increased 200% over the past 33 years.  25% of adults and 30% of children eat fast foods on a typical day.  That’s 1 out of every 4 adults and nearly 1 out of every 3 children!2012 PBRC 22
    23. 23. Fast Foods  High in calories  High in fat  High in sodium  Low in vitamins and minerals  Low in fruits and vegetable  Low in whole grain2012 PBRC 23
    24. 24. Fast Foods Kno w wha t y o u a re e a ting You should:  Look at the nutrition guide at fast food restaurants.  Know your portion sizes.  Learn the various ways that foods are cooked.2012 PBRC 24
    25. 25. Nutrition Facts Label It is important to be able to locate the following:  Serving Size  Number of servings  Calories per serving  Total Fat  Saturated Fat  Trans Fat  Cholesterol  Sodium  Fiber2012 PBRC 25
    26. 26. A Closer Look at Serving Size
    27. 27. Soft Drinks My soft drink can’t have that many calories, right? ….. Wrong  Large (32 fl oz) 310 kcal  Medium (21 fl oz) 210 kcal  Small (16 fl oz) 150 kcal  Junior/Child (12 fl oz) 110 kcal A large drink has more than double the calories of a small drink.2012 PBRC 27
    28. 28. Soft Drinks ABe tte r I e a Wo uld Be : d  To order 1% milk instead of regular soda  Get more nutrients: • calcium • protein  To order diet soda instead of regular soda  Save calories2012 PBRC 28
    29. 29. French Fries My French fries don’t have many calories, right? …. Wrong  Large 570 kcal, 30 g fat, 6 g saturated fat  Medium 380 kcal, 20 g fat, 4 g saturated fat  Small 250 kcal, 13 g fat, 2.5 g saturated fat Large fries have more than twice the amount of fat grams and total calories than the2012 PBRC small fries.29
    30. 30. French Fries ABe tte r I e a Wo uld Be : d  To order a plain baked potato instead of the French fries.  True, it may have more calories than the small order of fries, but it is a much healthier choice. The plain baked potato has no fat, whereas the small fries had 13 g total fat and 2.5 g saturated fat. It has almost half the daily requirement of vitamin C and 1/5th of potassium.2012 PBRC 30
    31. 31. Making Healthier Choices A Comparison of Different Foods
    32. 32. Making Healthier Choices Bre a kfa s t Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Fiber Biscuit 240 11 2.5 5 0 680 1 Muffin with egg 300 12 4.5 0 230 860 2 Sausage Biscuit 500 31 10 5 250 1,080 1 with Egg Gray boxes represents the food that is lowest in a particular category.2012 PBRC 32
    33. 33. Making Healthier Choices Bre a kfa s t Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Fiber Sausage pancakes 420 22 7 1.5 30 990 1 Bacon, Egg, and 450 21 7 1.5 245 1,260 1 Cheese pancakes Large breakfast 730 46 14 7 465 1,470 3 with sausage and pancakes Breakfast with 1,220 61 17 11 480 1,920 4 hash browns, sausage, eggs and biscuit.2012 PBRC 33
    34. 34. Making Healthier Choices Fis h a nd Chic ke n Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Fiber Fish sandwich 400 18 4 1 40 640 1 Grilled chicken 420 9 2 0 80 1240 3 sandwich Fried chicken 500 16 3 1.5 60 1380 3 classic sandwich2012 PBRC 34
    35. 35. Making Healthier Choices ALo o k a t Burg e rs with Che e s e Calories Total Saturated Trans Cholest Sodium Fiber Fat Fat Fat erol Large 510 25 12 1.5 95 1150 3 hamburger with cheese 1 Large 520 26 10 1.5 95 1010 3 hamburger with cheese 2 Large 560 30 10 1.5 80 1010 3 hamburger with cheese 3 Triple meat 1230 82 32 3.5 275 1590 32012 sandwich with PBRC 35 cheese
    36. 36. Making Healthier Choices ALo o k a t Burg e rs witho ut Che e s e Calories Total Fat Saturated Trans Fat Cholester Sodium Fiber Fat ol Hamburger 210 9 3.5 0.5 30 530 1 Large 420 18 7 1 70 730 3 hamburger without cheese 1 Large 470 23 8 1.5 80 790 3 hamburger without cheese 2 Double meat 900 57 19 2 175 1040 32012 PBRC 36
    37. 37. Making Healthier Choices Frie d Chic ke n Sa la d s Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Fiber Salad with friedchicken & dressing 460 19.5 2 1.5 45 1710 6Caesar salad with fried chicken & 490 31 7.5 1.5 75 1520 3Caesar dressing Salad with friedchicken, bacon & 510 31 7.5 1.5 90 1670 3 ranch dressing2012 PBRC 37
    38. 38. Making Healthier Choices G rille d Chic ke n Sa la d s Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium FiberSalad with Grilled 380 12.5 1 0 65 1570 6 Chicken & Sesame Ginger DressingSalad with Grilled 410 24 6.5 0 95 1390 3 Chicken &Caesar DressingSalad with Grilled 430 24 6.5 0 110 1530 3chicken, bacon & Ranch Dressing2012 PBRC 38
    39. 39. Making Healthier Choices I e Cre a m c Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium FiberVanilla Reduced 150 3.5 2 0 15 60 0 Fat Ice Cream Cone Hot Caramel 340 7 4.5 0 30 140 0 Sundae Vanilla Triple 420 10 6 0.5 40 140 0 Thick Shake (12 oz)Ice cream flurry 620 20 12 1 55 190 1 with chocolate bits (12 oz)2012 PBRC 39
    40. 40. Making Healthier Choices Sna c ks Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium FiberApple slices with 100 0.5 0 0 5 40 0Low Fat Caramel Dip Fruit & Yogurt 160 2 1 0 5 85 1 Parfait with granola Fruit salad with 310 13 2 0 5 85 6 nutsBaked Apple Pie 250 11 3 4.5 0 150 2 Chocolate Chip 270 11 6 0 35 170 1 Cookies2012 PBRC 40
    41. 41. Making Healthier Choices Tip s fo r Cho o s ing Wis e ly  Choose grilled meats over fried when possible.  Grilled meats are lower in calories, fat, cholesterol, and sodium. Overall, they are better for you!  Watch foods like cheese, bacon and sausage.  These foods are high in calories, fat, and sodium (salt). Try to limit these foods!  Be careful with salad dressings!  They are well-known sources of hidden fats and calories. Try to use the lower fat versions!2012 PBRC 41
    42. 42. Making Healthier Choices Tip s fo r Cho o s ing Wis e ly  Watch serving sizes on beverages and snacks.  Whereas a 12 oz vanilla shake may only have 420 calories, a 21 oz shake has 740 calories.  Don’t choose foods based on calories alone. It can be deceiving!  The fruit and walnut salad has more calories than the baked apple pie and the chocolate chip cookies. Also check saturated and trans fat and cholesterol.2012 PBRC 42
    43. 43. Choosing Healthier Options for Breakfast, Lunch, and Dinner Teen’s Choices A look at the end result!
    44. 44. Healthy Choices/Balance Bre a kfa s t (Ty p ic a l) Large breakfast with everything (scrambled eggs, sausage patty, hash browns, and biscuit) Medium Orange Juice (16 oz) Kcal: 910 Cholesterol: 465 mg Total Fat: 46 g Sodium: 1,475 mg Saturated Fat: 14 g Fiber: 3 g Trans Fat: 7 g2012 PBRC 44
    45. 45. Healthy Choices/Balance Bre a kfa s t (Be tte r Cho ic e ) 1 Biscuit, Plain Yogurt Parfait (small) Strawberry Preserves Small Orange Juice (12 oz) Kcal: 575 Cholesterol: 5 mg Total Fat: 13 g Sodium: 770 mg Saturated Fat: 3.5 g Fiber: 2 g Trans Fat: 5 g2012 PBRC 45
    46. 46. By Choosing the Better Breakfast Yo u s a ve d : 335 Kcal 33 g Total Fat 10.5 g Saturated Fat 2 g Trans Fat 460 mg Cholesterol 705 mg Sodium At this meal2012 PBRC 46
    47. 47. Healthy Choices/Balance Bre a kfa s t (2 nd Be tte r Cho ic e ) English Muffin Scrambled Eggs Strawberry Preserves Small Orange Juice (12 oz) Kcal: 535 Cholesterol: 435 mg Total Fat: 16.5 g Sodium: 490 mg Saturated Fat: 5 g Fiber: 2 g Trans Fat: 0 g2012 PBRC 47
    48. 48. By Choosing the 2nd Better Breakfast Yo u s a ve d : 375 Kcal 29.5 g Total Fat 9 g Saturated Fat 7 g Trans Fat 30 mg Cholesterol 985 mg Sodium At this meal2012 PBRC 48
    49. 49. Healthy Choices/Balance Lunc h (Ty p ic a l) Large hamburger with Cheese Medium French fries Medium Soft Drink Kcal: 1,100 Cholesterol: 95 mg Total Fat: 45 g Sodium: 1,385 mg Saturated Fat: 16 g Fiber: 8 g Trans Fat: 6.5 g2012 PBRC 49
    50. 50. Healthy Choices/Balance Lunc h (Be tte r Cho ic e ) Large hamburger without cheese Side Salad Low Fat Italian Dressing Medium Iced Tea, Unsweetened Fruit Salad with nuts Kcal: 810 Cholesterol: 75 mg Total Fat: 33.5 g Sodium: 1,570 mg Saturated Fat: 9 g Fiber: 10 g Trans Fat: 1 g2012 PBRC 50
    51. 51. By Choosing the Better Lunch Yo u s a ve d : 290 Kcal 11.5 g Total Fat 7 g Saturated Fat 5.5 g Trans Fat 20 mg Cholesterol At this meal And, gained 2 g of fiber!2012 PBRC 51
    52. 52. Healthy Choices/Balance Dinne r (Ty p ic a l) Fried chicken pieces (5) Medium Soda Baked Apple Pie Kcal: 1,090 Cholesterol: 90 mg Total Fat: 44 g Sodium: 1,715 mg Saturated Fat: 9 g Fiber: 2 g Trans Fat: 9 g2012 PBRC 52
    53. 53. Healthy Choices/Balance Dinne r (Be tte r Cho ic e ) Asian Salad with Grilled Chicken Newman’s Own Low Fat Sesame Ginger Dressing Medium Diet Soda Vanilla Reduced Fat Ice Cream Cone Kcal: 530 Cholesterol: 80 mg Total Fat: 16 g Sodium: 1,660 mg Saturated Fat: 3 g Fiber: 6 g Trans Fat: 0 g2012 PBRC 53
    54. 54. By Choosing the Better Dinner Yo u s a ve d : 560 Kcal 28 g Total Fat 6 g Saturated Fat 9 g Trans Fat 10 mg Cholesterol 55 mg Sodium At this meal And, gained 4 g of fiber!2012 PBRC 54
    55. 55. A Look at the Two Diets Typical Meals Better Meals Total Total Calories 3,100 Calories 1,915 Total Fat 135 g Total Fat 62.5 g Saturated Fat 39 g Saturated Fat 15.5 g Trans Fat 22.5 g Trans Fat 6g Cholesterol 650 mg Cholesterol 160 mg Sodium 4,575 mg Sodium 4,000 Fiber 13 g Fiber 18 g2012 PBRC 55
    56. 56. Total Daily Savings Fro m Cho o s ing the Be tte r Cho ic e a t Ea c h M a l e 1,185 Kcal 72.5 g Total Fat 23.5 g Saturated Fat 16.5 g Trans Fat 490 mg Cholesterol 575 mg Sodium2012 PBRC 56
    57. 57. What is Healthy Diet like? As the Dietary Guidelines for Americans state, a healthy diet is one that:  Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk, and milk products;  Includes lean meats, poultry, fish, beans, eggs, nuts;  Is low in saturated fats, trans fats, cholesterol, sodium (salt), and added sugars2012 PBRC 57
    58. 58. Calorie content of foods Which of these has the highest calorie content? Chicken Selects Sausage Premium Breast Gravy Biscuit Strips (10) (Arby’s) (McDonald’s) Meat Lovers Pizza - 2 slices (Pizza Hut) Double Quarter Double Whopper Pounder with (Burger King) Cheese (McDonald’s)2012 PBRC 58
    59. 59. Calorie content of foods Which of these has the highest calorie content? Chicken Selects Premium Breast Sausage Strips (10) Gravy Biscuit (McDonald’s) (Arby’s) Meat Lovers Pizza - 2 slices (Pizza Hut) 1,270 Calories 961 Calories 740 Calories Double Whopper Double Quarter Sandwich with Pounder with Cheese Cheese (Burger King) (McDonald’s)2012 1, 070 Calories PBRC 59 730 Calories
    60. 60. Fat content of meals Which of these has the highest fat content? Deluxe Breakfast Fiesta Taco (McDonald’s) Salad (Taco Bell) Sausage Lover’s Pizza - 2 slices (Pizza Hut) Big N’ Tasty Triple Whopper (McDonald’s) sandwich with cheese (Burger King)2012 PBRC 60
    61. 61. Fat content of meals Which of these has the highest fat content? Deluxe Breakfast Fiesta Taco (McDonald’s) Salad (Taco Bell) Sausage Lover’s Pizza - 2 slices 61 grams (Pizza Hut) 46 grams 40 grams Triple Whopper Big N’ Tasty with sandwich with cheese cheese (McDonald’s) (Burger King) 26 grams2012 PBRC 82 grams 61
    62. 62. Division of Education Authors: Phillip Brantley, PhD, Director Heli Roy, PhD, RD Pennington Biomedical Research Center Shanna Lundy, BS Steven Heymsfield, MD, Executive Director The Pennington Biomedical Research Center is a world-renowned nutrition research center. Mission: To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity Research Experimental Obesity Functional Foods Health and Performance Enhancement Nutrition and Chronic Diseases Nutrition and the Brain Dementia, Alzheimer’s and healthy aging Diet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.2012 PBRC 62

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