Here are some healthier breakfast options with lower calories and fat:
- Egg white omelette with spinach and tomato (250 kcal, 5g fat)
- Whole grain toast with peanut butter and banana (350 kcal, 12g fat)
- Yogurt parfait with granola and fruit (300 kcal, 6g fat)
Aim for breakfasts under 400 calories with less than 15g of fat. Focus on whole grains, lean proteins and fruits.
2012
PBRC 44
Healthy Choices/Balance
Lunc h (Ty p ic a l)
Chicken Bacon Ranch Salad
with Fried Chicken Strips, Bacon,
Ranch Dressing and Croutons
A healthy diet consists of a variety of nutrients from different food groups. Food should be freshly prepared with less salt and sugar. Eating fruits and vegetables daily along with drinking water is important. Maintaining a balanced diet according to the food pyramid helps ensure proper nutrition. Certain diseases can result from an unhealthy diet while iodine is vital for thyroid health. Ukrainian cuisine incorporates nutritious soups and main dishes as well as flour-based items, and healthy fats from products like arachidonic acid. The key messages for dietary health are to reduce fat, sugar and salt intake while increasing fresh produce consumption.
This document provides information on the history of fast food, benefits of fast food, health risks of fast food, and how to eat healthy fast food options. It discusses how the concept of fast food originated in ancient Rome and East Asia with ready-to-eat meals. Benefits include low cost compared to sit-down restaurants and availability of calorie counts at chain restaurants. However, fast food poses health risks as it is highly processed and contains excess calories, sugar, fat and salt with little nutritional value. The document provides tips for making healthier choices when eating fast food such as choosing grilled options, adding vegetable toppings, substituting sides, and drinking water.
The document compares healthy foods and fast foods. It states that healthy foods are natural, organic, whole foods and supplements that are sold in health food stores or organic supermarket sections. These foods promote good health and energy. In contrast, fast foods are high in unhealthy fats, sodium, sugar and calories which can lead to obesity, heart disease, diabetes and other health problems. The document then provides examples of how to start healthy eating by adding more fruits, vegetables and whole grains and cutting back on fatty, salty and sugary foods. Finally, it distinguishes between healthy foods like fruits and nuts that help the body, versus junk foods like chips that can harm the body due to processing.
A balanced diet consisting of grains, fruits, vegetables, proteins, and dairy can help reduce the risk of diseases and support overall wellness. The document discusses the importance of a healthy diet, provides tips for eating a variety of foods from the major food groups each day based on the USDA's food pyramid, and emphasizes enjoying food while getting the proper balance of nutrients. Maintaining a planned weekly meal schedule and stocking non-perishable staples can help stick to a healthy budget.
Fast food consumption has been linked to rising obesity rates in children and women. Studies have shown that nearly one-third of American children eat fast food regularly, gaining up to 6 pounds per year, and that living close to fast food restaurants increases obesity risks. Fast food is also high in cholesterol, sodium, trans fats and refined carbohydrates which can increase risks of health issues like high blood pressure, heart disease and diabetes. While fast food restaurants have begun providing nutrition information and healthier options due to consumer pressure, fast food should still be consumed in moderation given its nutritional downsides.
This document discusses healthy foods and nutrition. It defines a food pyramid and lists the main components of healthy nutrition: proteins, carbohydrates, fats, vitamins, minerals, and water. These must be balanced for a healthy diet. Carbohydrates, proteins, fats, vitamins and minerals are described in more detail. The document also discusses the effects of fast food, candy, soda, and excessive chocolate, stating they can negatively impact health.
This document discusses vegetarianism and provides information on different types of vegetarians, the history of vegetarianism, advantages and disadvantages of a vegetarian diet, and tips for completing proteins and adjusting recipes to be vegetarian friendly. It covers lacto-ovo vegetarians, lacto vegetarians, vegans, and meat restrictors. The history of vegetarianism discussed spans from ancient Egyptians to modern day. The American Dietetic Association supports appropriately planned vegetarian diets. Advantages include lower saturated fat and cholesterol intake while disadvantages can include limiting nutrients. The conclusion emphasizes that vegetarian diets can be healthy with adequate planning and consumption.
A healthy diet consists of a variety of nutrients from different food groups. Food should be freshly prepared with less salt and sugar. Eating fruits and vegetables daily along with drinking water is important. Maintaining a balanced diet according to the food pyramid helps ensure proper nutrition. Certain diseases can result from an unhealthy diet while iodine is vital for thyroid health. Ukrainian cuisine incorporates nutritious soups and main dishes as well as flour-based items, and healthy fats from products like arachidonic acid. The key messages for dietary health are to reduce fat, sugar and salt intake while increasing fresh produce consumption.
This document provides information on the history of fast food, benefits of fast food, health risks of fast food, and how to eat healthy fast food options. It discusses how the concept of fast food originated in ancient Rome and East Asia with ready-to-eat meals. Benefits include low cost compared to sit-down restaurants and availability of calorie counts at chain restaurants. However, fast food poses health risks as it is highly processed and contains excess calories, sugar, fat and salt with little nutritional value. The document provides tips for making healthier choices when eating fast food such as choosing grilled options, adding vegetable toppings, substituting sides, and drinking water.
The document compares healthy foods and fast foods. It states that healthy foods are natural, organic, whole foods and supplements that are sold in health food stores or organic supermarket sections. These foods promote good health and energy. In contrast, fast foods are high in unhealthy fats, sodium, sugar and calories which can lead to obesity, heart disease, diabetes and other health problems. The document then provides examples of how to start healthy eating by adding more fruits, vegetables and whole grains and cutting back on fatty, salty and sugary foods. Finally, it distinguishes between healthy foods like fruits and nuts that help the body, versus junk foods like chips that can harm the body due to processing.
A balanced diet consisting of grains, fruits, vegetables, proteins, and dairy can help reduce the risk of diseases and support overall wellness. The document discusses the importance of a healthy diet, provides tips for eating a variety of foods from the major food groups each day based on the USDA's food pyramid, and emphasizes enjoying food while getting the proper balance of nutrients. Maintaining a planned weekly meal schedule and stocking non-perishable staples can help stick to a healthy budget.
Fast food consumption has been linked to rising obesity rates in children and women. Studies have shown that nearly one-third of American children eat fast food regularly, gaining up to 6 pounds per year, and that living close to fast food restaurants increases obesity risks. Fast food is also high in cholesterol, sodium, trans fats and refined carbohydrates which can increase risks of health issues like high blood pressure, heart disease and diabetes. While fast food restaurants have begun providing nutrition information and healthier options due to consumer pressure, fast food should still be consumed in moderation given its nutritional downsides.
This document discusses healthy foods and nutrition. It defines a food pyramid and lists the main components of healthy nutrition: proteins, carbohydrates, fats, vitamins, minerals, and water. These must be balanced for a healthy diet. Carbohydrates, proteins, fats, vitamins and minerals are described in more detail. The document also discusses the effects of fast food, candy, soda, and excessive chocolate, stating they can negatively impact health.
This document discusses vegetarianism and provides information on different types of vegetarians, the history of vegetarianism, advantages and disadvantages of a vegetarian diet, and tips for completing proteins and adjusting recipes to be vegetarian friendly. It covers lacto-ovo vegetarians, lacto vegetarians, vegans, and meat restrictors. The history of vegetarianism discussed spans from ancient Egyptians to modern day. The American Dietetic Association supports appropriately planned vegetarian diets. Advantages include lower saturated fat and cholesterol intake while disadvantages can include limiting nutrients. The conclusion emphasizes that vegetarian diets can be healthy with adequate planning and consumption.
The document discusses healthy and unhealthy foods. It states that while everyone enjoys tasty food, it is important to focus on food quality and nutrition. Healthy foods are beneficial for one's health, containing nutrients that fit the body's needs, such as organic, whole, and natural foods. Unhealthy foods are less nutritious, containing excess calories, fat, and sugar, and too much protein. Specific unhealthy foods mentioned are sugary drinks, white bread, and junk food. Alternatives to these are suggested, such as water, whole grains, and Ezekiel bread. In conclusion, healthy food makes people feel good and provides needed nutrition and calories to strengthen the immune system, making it better than junk food.
The document discusses whether fast food chains offer healthy choices and urges the public to choose healthier options when eating at fast food restaurants. It provides information on nutrition and surveys students' fast food consumption habits. While fast food is popular for its convenience and taste, students acknowledged it can negatively impact health but still consume it regularly. The document encourages moderation and choosing sides like salads over fries.
The document discusses fast food, its popularity and effects. It notes that fast food is convenient but often unhealthy, containing high amounts of fat, sugar and calories. Eating fast food regularly can lead to issues like obesity, high blood pressure and heart disease. While fast food may be tasty and cheap, it is recommended to eat it only occasionally and in moderation for good health.
Fast food is not considered real food according to the document. Animals used to make fast food are treated inhumanely and fed nitrogen-enriched fertilizer. Additionally, meat is exposed to ammonia and french fries are not 100% potato. The document also notes that fast food leads to obesity, increases the risk of heart disease, and the FDA should regulate the quality of fast food more strictly due to these health issues.
The document discusses strategies for healthy eating. It recommends eating enough calories from a variety of foods including fruits, vegetables, grains and legumes while keeping portions moderate. It also recommends limiting sugary foods, salt and refined grains, staying hydrated, and being physically active. The healthiest foods to eat include fruits, vegetables, nuts and seeds, whole grains, eggs, dairy, seafood, poultry and lean meats. A healthy diet should be guided by the healthy diet pyramid. Eating smart involves chewing food slowly, avoiding eating while distracted, listening to hunger/fullness cues, and eating small frequent meals.
Junk food refers to food that is high in fat, sugar, and calories but low in nutritional value. Common junk foods include salty snacks like potato chips, sugary foods like cupcakes and candy, and fried fast food. Junk food provides little protein, vitamins, or minerals and can lead to health issues like heart disease, obesity, and tooth decay when consumed in excess due to their high saturated fat, sugar, and sodium content. In contrast, a healthy balanced diet includes a variety of foods like fruits and vegetables, whole grains, dairy, and protein sources in appropriate portions tailored to a person's activity level.
The document discusses healthy eating and nutrition. It introduces the healthy eating pyramid, which recommends basing your diet around carbohydrates, eating 5 portions of fruits and vegetables daily, and consuming dairy and proteins in moderation. The main food groups are also outlined, including fruits/vegetables, grains, dairy, meat/fish, and fats/sugars. Common myths about nutrition are debunked, such as the idea that exercise alone is enough for a healthy diet. The document provides an overview of essential vitamins and minerals and emphasizes the importance of reading food labels carefully.
The document provides information about the MyPlate guidelines for healthy eating. It discusses each of the 5 major food groups - fruits, vegetables, grains, proteins, and dairy. It emphasizes eating a variety of foods from each group, making half your grains whole grains, choosing lean proteins, and focusing on calcium-rich dairy. It provides tips for creating a balanced plate at meals and maintaining a healthy diet overall.
This document contains information about a lesson on healthy and unhealthy food. It includes:
- The aims of the lesson which are to develop students' speaking, listening, reading and writing skills, promote healthy eating habits, and teach expressing opinions.
- Questions for discussion about popular fast foods with teenagers, how often they are eaten, and whether the spread of fast food is good or bad.
- A list of true/false statements about the history and health impacts of fast food and items like pizza and soda.
- A paragraph on the advantages of fast food being convenient and cheap but the major disadvantages being links to diseases from high fat, salt and sugar content.
Fast food and junk food can negatively impact health in several ways. Junk food provides excess calories and fat but little nutritional value. Eating fast food more than twice a week is associated with increased risk of diabetes and weight gain. Junk food alters brain activity in ways similar to addictive drugs by desensitizing pleasure centers to require more food. A junk food diet while pregnant can increase offspring's preference for unhealthy foods later in life due to changes in brain development. However, omega-3 fatty acids from fish oil may help protect the brain from damage caused by a junk food diet.
Fast food or Junk food often contains high amount of fat, sugar, sodium and calories and of less nutritional value. Regular usage of fast food leads to diseases like obesity, liver damage, cardiovascular diseases, diabetes, cancers, etc. and permanently damage your health completely. So it is always better to avoid these unhealthy fast foods for better future. In these slides we have tried to include the disadvantages or the side effects of fast foods as we can possible.
This document appears to be a teacher's presentation for an English lesson that asks and answers questions about food, health, and nutrition. It includes questions about the students' favorite foods and daily eating habits. It also lists foods and categorizes them as healthy or not healthy. It discusses the importance of a balanced diet with vitamins, protein, and minerals for health. It contains reading comprehension questions and prompts students to complete sentences about different nutrients found in various foods.
Fast food is food that is quick, convenient, and inexpensive to purchase. Common fast food items include burgers, pizza, fried foods, and snacks. While fast food can be delicious and convenient, it often contains high amounts of sodium, fat, calories, and refined grains instead of nutritious ingredients. Eating too much fast food can negatively impact health and lead to issues like obesity, high blood pressure, heart disease, and diabetes. To avoid health risks, people should limit their fast food consumption and choose healthier options when possible.
The pp has 3 main parts, but we'll offer more concentration on Risks of eating fast food
1.Brief introduction
2.Reasons for fast food’s popularity
3.RISKS OF EATING FAST FOOD
P/S: Sorry for not having transcript since we reckon these slides are quite informative enough, so the transcript isn't needed
Thanks for your supports
This student presentation discusses the benefits of healthy eating and active living. It notes that Newfoundland and Labrador has high rates of obesity and inactivity, contributing to health issues. The presentation outlines school food guidelines that promote choosing whole grains, fruits and vegetables, lean meats and lower-fat dairy. It encourages students to support healthy choices by being agents of change and making healthy options easier in their school.
How to develop good eating habit presentationMingHui Soon
The document outlines three key ways to develop good eating habits: 1) Eat plenty of fruits and vegetables every day as they are rich in vitamins and consume them as meals or in raw and juice form. 2) Eat less unhealthy foods like junk food and soft drinks that are high in fat, cholesterol, salt and sugar as they can increase risks of health issues. 3) Cook food in a healthier way through steaming or boiling rather than grilling or frying which produces unhealthy oxidations.
Fast Food is no good to our health. Eating minimal quantity to change taste is good, Instead of taking a lot on daily basis.
Life lies in Health, so maintain your health Good. Enjoy!!!
This document summarizes the benefits of a vegan diet compared to a non-vegan diet. It finds that vegans have lower body mass index and cholesterol levels. Vegans also consume more nutrients like fiber and vitamins C and E from fruits and vegetables. However, vegan diets require supplementation of nutrients like vitamin B12, vitamin D, calcium, and long-chain omega-3 fatty acids. With fortified foods and supplements, it is possible to meet nutritional needs on a vegan diet. Careful planning is needed to ensure vegans get all essential nutrients.
Fast food is prepared and served quickly using precooked ingredients. While convenient, it is generally unhealthier than home-cooked meals due to its higher fat, salt, and calorie content. Eating fast food regularly can increase risks of obesity, heart disease, and other health issues. However, making smarter choices from fast food menus and eating it only occasionally can help minimize health risks.
Eat Right, Grow Strong, Nutrition for Young Children from
http://www.makemegenius.com/ppt-presentation-kids/food-nutrition-healthy-diet-free-powerpoint
Genetic considerations in obesity developmenthelix1661
The document summarizes genetic research on human obesity from the Pennington Biomedical Research Center. It details that over 600 genes have been associated with obesity. Specific genetic disorders are described that can cause obesity like Cushing's syndrome. Mouse models are used to study obesity genes and their role in food intake and metabolism. Genome-wide studies have linked obesity phenotypes to particular chromosomes. The research aims to identify gene combinations and mutations that influence obesity risk and how they interact with environment.
The Use of Fast and Instant Food to Save Time and EnergyRasmine Mae Mejia
Advantages, Disadvantages and Effects of Instant/Fast Food.
Through this, we would be able to know the harmful effects of fast foods we eat almost everyday.
Slide 1 shows
Fast food is the term given to food that can be prepared and served very quickly
Fast food can also be defined as any food that contributes little or no nutrient value to the diet, but instead provides excess calories and fat
Fast food can be a good way to save time ,but it is not the proper way for nutrition.
The document discusses healthy and unhealthy foods. It states that while everyone enjoys tasty food, it is important to focus on food quality and nutrition. Healthy foods are beneficial for one's health, containing nutrients that fit the body's needs, such as organic, whole, and natural foods. Unhealthy foods are less nutritious, containing excess calories, fat, and sugar, and too much protein. Specific unhealthy foods mentioned are sugary drinks, white bread, and junk food. Alternatives to these are suggested, such as water, whole grains, and Ezekiel bread. In conclusion, healthy food makes people feel good and provides needed nutrition and calories to strengthen the immune system, making it better than junk food.
The document discusses whether fast food chains offer healthy choices and urges the public to choose healthier options when eating at fast food restaurants. It provides information on nutrition and surveys students' fast food consumption habits. While fast food is popular for its convenience and taste, students acknowledged it can negatively impact health but still consume it regularly. The document encourages moderation and choosing sides like salads over fries.
The document discusses fast food, its popularity and effects. It notes that fast food is convenient but often unhealthy, containing high amounts of fat, sugar and calories. Eating fast food regularly can lead to issues like obesity, high blood pressure and heart disease. While fast food may be tasty and cheap, it is recommended to eat it only occasionally and in moderation for good health.
Fast food is not considered real food according to the document. Animals used to make fast food are treated inhumanely and fed nitrogen-enriched fertilizer. Additionally, meat is exposed to ammonia and french fries are not 100% potato. The document also notes that fast food leads to obesity, increases the risk of heart disease, and the FDA should regulate the quality of fast food more strictly due to these health issues.
The document discusses strategies for healthy eating. It recommends eating enough calories from a variety of foods including fruits, vegetables, grains and legumes while keeping portions moderate. It also recommends limiting sugary foods, salt and refined grains, staying hydrated, and being physically active. The healthiest foods to eat include fruits, vegetables, nuts and seeds, whole grains, eggs, dairy, seafood, poultry and lean meats. A healthy diet should be guided by the healthy diet pyramid. Eating smart involves chewing food slowly, avoiding eating while distracted, listening to hunger/fullness cues, and eating small frequent meals.
Junk food refers to food that is high in fat, sugar, and calories but low in nutritional value. Common junk foods include salty snacks like potato chips, sugary foods like cupcakes and candy, and fried fast food. Junk food provides little protein, vitamins, or minerals and can lead to health issues like heart disease, obesity, and tooth decay when consumed in excess due to their high saturated fat, sugar, and sodium content. In contrast, a healthy balanced diet includes a variety of foods like fruits and vegetables, whole grains, dairy, and protein sources in appropriate portions tailored to a person's activity level.
The document discusses healthy eating and nutrition. It introduces the healthy eating pyramid, which recommends basing your diet around carbohydrates, eating 5 portions of fruits and vegetables daily, and consuming dairy and proteins in moderation. The main food groups are also outlined, including fruits/vegetables, grains, dairy, meat/fish, and fats/sugars. Common myths about nutrition are debunked, such as the idea that exercise alone is enough for a healthy diet. The document provides an overview of essential vitamins and minerals and emphasizes the importance of reading food labels carefully.
The document provides information about the MyPlate guidelines for healthy eating. It discusses each of the 5 major food groups - fruits, vegetables, grains, proteins, and dairy. It emphasizes eating a variety of foods from each group, making half your grains whole grains, choosing lean proteins, and focusing on calcium-rich dairy. It provides tips for creating a balanced plate at meals and maintaining a healthy diet overall.
This document contains information about a lesson on healthy and unhealthy food. It includes:
- The aims of the lesson which are to develop students' speaking, listening, reading and writing skills, promote healthy eating habits, and teach expressing opinions.
- Questions for discussion about popular fast foods with teenagers, how often they are eaten, and whether the spread of fast food is good or bad.
- A list of true/false statements about the history and health impacts of fast food and items like pizza and soda.
- A paragraph on the advantages of fast food being convenient and cheap but the major disadvantages being links to diseases from high fat, salt and sugar content.
Fast food and junk food can negatively impact health in several ways. Junk food provides excess calories and fat but little nutritional value. Eating fast food more than twice a week is associated with increased risk of diabetes and weight gain. Junk food alters brain activity in ways similar to addictive drugs by desensitizing pleasure centers to require more food. A junk food diet while pregnant can increase offspring's preference for unhealthy foods later in life due to changes in brain development. However, omega-3 fatty acids from fish oil may help protect the brain from damage caused by a junk food diet.
Fast food or Junk food often contains high amount of fat, sugar, sodium and calories and of less nutritional value. Regular usage of fast food leads to diseases like obesity, liver damage, cardiovascular diseases, diabetes, cancers, etc. and permanently damage your health completely. So it is always better to avoid these unhealthy fast foods for better future. In these slides we have tried to include the disadvantages or the side effects of fast foods as we can possible.
This document appears to be a teacher's presentation for an English lesson that asks and answers questions about food, health, and nutrition. It includes questions about the students' favorite foods and daily eating habits. It also lists foods and categorizes them as healthy or not healthy. It discusses the importance of a balanced diet with vitamins, protein, and minerals for health. It contains reading comprehension questions and prompts students to complete sentences about different nutrients found in various foods.
Fast food is food that is quick, convenient, and inexpensive to purchase. Common fast food items include burgers, pizza, fried foods, and snacks. While fast food can be delicious and convenient, it often contains high amounts of sodium, fat, calories, and refined grains instead of nutritious ingredients. Eating too much fast food can negatively impact health and lead to issues like obesity, high blood pressure, heart disease, and diabetes. To avoid health risks, people should limit their fast food consumption and choose healthier options when possible.
The pp has 3 main parts, but we'll offer more concentration on Risks of eating fast food
1.Brief introduction
2.Reasons for fast food’s popularity
3.RISKS OF EATING FAST FOOD
P/S: Sorry for not having transcript since we reckon these slides are quite informative enough, so the transcript isn't needed
Thanks for your supports
This student presentation discusses the benefits of healthy eating and active living. It notes that Newfoundland and Labrador has high rates of obesity and inactivity, contributing to health issues. The presentation outlines school food guidelines that promote choosing whole grains, fruits and vegetables, lean meats and lower-fat dairy. It encourages students to support healthy choices by being agents of change and making healthy options easier in their school.
How to develop good eating habit presentationMingHui Soon
The document outlines three key ways to develop good eating habits: 1) Eat plenty of fruits and vegetables every day as they are rich in vitamins and consume them as meals or in raw and juice form. 2) Eat less unhealthy foods like junk food and soft drinks that are high in fat, cholesterol, salt and sugar as they can increase risks of health issues. 3) Cook food in a healthier way through steaming or boiling rather than grilling or frying which produces unhealthy oxidations.
Fast Food is no good to our health. Eating minimal quantity to change taste is good, Instead of taking a lot on daily basis.
Life lies in Health, so maintain your health Good. Enjoy!!!
This document summarizes the benefits of a vegan diet compared to a non-vegan diet. It finds that vegans have lower body mass index and cholesterol levels. Vegans also consume more nutrients like fiber and vitamins C and E from fruits and vegetables. However, vegan diets require supplementation of nutrients like vitamin B12, vitamin D, calcium, and long-chain omega-3 fatty acids. With fortified foods and supplements, it is possible to meet nutritional needs on a vegan diet. Careful planning is needed to ensure vegans get all essential nutrients.
Fast food is prepared and served quickly using precooked ingredients. While convenient, it is generally unhealthier than home-cooked meals due to its higher fat, salt, and calorie content. Eating fast food regularly can increase risks of obesity, heart disease, and other health issues. However, making smarter choices from fast food menus and eating it only occasionally can help minimize health risks.
Eat Right, Grow Strong, Nutrition for Young Children from
http://www.makemegenius.com/ppt-presentation-kids/food-nutrition-healthy-diet-free-powerpoint
Genetic considerations in obesity developmenthelix1661
The document summarizes genetic research on human obesity from the Pennington Biomedical Research Center. It details that over 600 genes have been associated with obesity. Specific genetic disorders are described that can cause obesity like Cushing's syndrome. Mouse models are used to study obesity genes and their role in food intake and metabolism. Genome-wide studies have linked obesity phenotypes to particular chromosomes. The research aims to identify gene combinations and mutations that influence obesity risk and how they interact with environment.
The Use of Fast and Instant Food to Save Time and EnergyRasmine Mae Mejia
Advantages, Disadvantages and Effects of Instant/Fast Food.
Through this, we would be able to know the harmful effects of fast foods we eat almost everyday.
Slide 1 shows
Fast food is the term given to food that can be prepared and served very quickly
Fast food can also be defined as any food that contributes little or no nutrient value to the diet, but instead provides excess calories and fat
Fast food can be a good way to save time ,but it is not the proper way for nutrition.
Fast food can negatively impact both human health and the environment. Eating more than 5 grams of salt per day from fast food like McDonald's and KFC increases the risk of a heart attack by 25%, and many customers' orders from those restaurants exceed this daily limit. The fast food industry also places stress on the environment.
This short document promotes visiting the website freyaskitchen.com for additional content. It repeats the message to visit freyaskitchen.com for more information or resources. The document focuses on driving traffic to the freyaskitchen.com website.
Fast food can be harmful due to high saturated fat, calories, and sodium. However, some options from popular chains like Ruby Tuesday, Rostiks, and McDonald's can be healthier choices if modifications are made, such as removing cheese or bacon. The top 5 most dangerous fast food items are identified as having very high fat, saturated fat, sodium, and calories content while being low in fiber. Moderation is key when consuming fast food occasionally rather than abuse.
Fast Food & Obesity: an Inside Look into the Heaviest NationSAlFadhel
This document summarizes the rise of fast food in America and its contribution to obesity rates. It discusses how fast food became popular due to its convenience and low cost. Fast food consumption has doubled since the 1970s and now accounts for 11% of daily calories for many Americans. This rise in fast food intake has coincided with a doubling of obesity rates, from 15% to 35% of American adults now obese. The document argues that fast food meals typically contain over 1,000 calories and high amounts of salt and fat, exceeding daily recommended limits and contributing to health issues like cardiovascular disease and diabetes.
Fast food can be harmful to health for several reasons. It often contains more calories, unhealthy fats like saturated and trans fats, and sodium than recommended daily amounts. A diet high in fast food can lead to obesity, high blood pressure, and heart disease. Fast food restaurants aim to provide convenient and inexpensive meals, but many customers do not realize how unhealthy the food options really are. The Slow Food movement was created to promote local cuisine and traditional foods as an alternative to fast food.
The document provides an overview of McDonald's history and operations. It discusses how McDonald's was founded in 1937 in California and grew to become a global franchise with over 30,000 restaurants serving 53 million customers daily. It also summarizes McDonald's vision, expansion to India in 1996, product offerings and strategies, and organizational structure including training programs.
Webinar+presentation info mb+ppt-120422Ron Haugland
Overweight and obesity are global issues that have more than doubled since 1980. Poor nutrition, especially a diet high in carbohydrates, and lack of exercise are the main drivers of increasing weight worldwide. The metabolic balance program addresses this by recommending a diet with 3 meals per day, fewer and higher quality carbohydrates, and normal calorie intake instead of low-calorie or low-fat diets. An independent study found that over 60% of participants following the metabolic balance program lost over 5% of their body weight and maintained the loss for at least one year.
This document discusses fast food and whether it is healthy or unhealthy. It notes that Americans spend a lot of money on fast food and eat out frequently. While fast food portions have increased significantly over the past 20 years, containing hundreds more calories, Americans are not burning enough extra calories to balance this. As a result, many are gaining weight, putting them at risk for health issues like diabetes, heart disease, and some cancers. The document provides tips for making healthier fast food choices by selecting smaller portions and options with less fat and calories.
This lesson plan from the Pennington Biomedical Research Center teaches teens about making healthy choices when eating fast food. It discusses how fast food can be unhealthy due to high fat, calories, and sodium. However, fast food restaurants offer healthier options like smaller portions, fruits and vegetables, and avoiding fried foods. The lesson divides students into groups based on favorite fast food to learn about nutrition facts and healthier alternatives. It aims to educate youth on reading nutrition labels and serving sizes to make informed choices for a balanced diet.
1) Americans spend over $1 trillion annually on restaurants and fast food, eating out 5-10 times per week. Obesity rates have doubled since 1980, with over 60% of adults now overweight or obese.
2) Effective long-term weight loss requires setting specific, measurable, attainable, and time-bound goals. Proper nutrition and exercise are also important, with a caloric intake of 1200-1500 calories per day and cardio 3-4 times per week.
3) Maintaining weight loss requires lifestyle changes like preparing meals at home, avoiding excessive snacks and drinks, and focusing on whole, minimally processed foods in appropriate portions. Consistency is key to long-term success.
1) Americans spend over $1 trillion annually on restaurants and fast food, eating out 5-10 times per week. Obesity rates have doubled since 1980, with over 60% of adults now overweight or obese.
2) Effective long-term weight loss requires setting specific, measurable, attainable, and time-bound goals. Proper nutrition and exercise are both important, with a caloric deficit of 500-1000 calories per day for 1-2 pounds of weight loss weekly.
3) Maintaining weight loss requires lifestyle changes like preparing meals at home, increasing fiber intake, consuming adequate protein, and exercising regularly at a moderate intensity for 30 minutes most days of the week. Weight loss success depends on finding
The document discusses the fast food industry and its impact on American culture and health. It analyzes Morgan Spurlock's documentary "Super Size Me" and discusses whether fast food restaurants or Americans are more to blame for the obesity epidemic. Several key trends are highlighted showing the rise in fast food consumption over time which has contributed to increased calorie, fat and sodium intake in Americans. Questions are raised about the quality of fast food and whether it is possible to eat healthy options at fast food restaurants.
Darebin City Council - Eating for a Healthy Life PresentationNorthcote ARC
The document discusses healthy eating and lifestyle habits for weight management, noting that over 50% of Australian adults are overweight or obese and highlighting guidelines for physical activity, fruit and vegetable consumption, as well as risks of excess weight like heart disease, diabetes and cancer. It provides information on measuring waist circumference, body mass index, daily calorie needs, balancing food intake with physical activity, and constructing a healthy daily plate of eating.
The document discusses the diet industry and how it makes money selling products and programs to help people lose weight, yet obesity rates remain high in the US. It provides statistics on spending and obesity rates. It then discusses concepts like BMI, healthy weights, and provides a quiz about calorie counts of common foods to illustrate how calories add up quickly without awareness.
Wom part 1 - training jhb-sts-december 09Hansie Louw
This document provides information about Herbalife products and balanced nutrition:
1) It discusses Herbalife's history and operations in over 70 countries, as well as its CEO and advisory board of doctors and scientists.
2) It explains the importance of balanced nutrition with the proper amounts of proteins, vitamins, minerals, and other nutrients, and how modern lifestyles can lead to imbalances.
3) It introduces Herbalife's core nutrition products - Formula 1, Formula 2, and Fibre & Herb - which are designed to provide a balanced source of nutrition to support weight management, health, and wellness.
The document discusses factors that affect health and threats to public health. It defines health as a state of complete well-being. The two main things that threaten health and hasten deterioration are physical inactivity and negative lifestyle habits. The #1 threat to public health in the US is tobacco use, while physical inactivity is the #2 greatest threat. Lifestyle factors have the biggest impact on health, accounting for 53% of health determinants.
The Truth About Weight Loss And The Ketogenic DietFrank Wat Is
The Ketogenic Diet is one of the
newest and most hotly talked about
dieting trends that has hit the country
in years. It seems like everywhere
you go on social media or in the
“real world,” at least someone you
know has an amazing success story
involving Keto.
The Ketogenic Diet is one of the
newest and most hotly talked about
dieting trends that has hit the country
in years. It seems like everywhere
you go on social media or in the
“real world,” at least someone you
know has an amazing success story
involving Keto.
The Fat Decimator System is a brand-new weight loss program that cleanses the body and sheds unwanted fat quickly and safely. It allows almost anyone to lose 21 lbs in just 21 days – or more than a pound a day!
Diet: This portion of The Fat Decimator System outlines the importance of detoxifying the body before weight loss efforts, why toxins can hold your metabolism back, and the overall benefits of a cleansed system for both the body and mind. What’s more, it outlines in detail which energy-rich foods previously considered ‘bad for you’ can help your burn fat faster than ever before.
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The Truth About Weight Loss & The Ketogenic DietDaryl Campbell
This document provides an overview of the ketogenic diet, including what it is, how it works, variations of the diet, foods that are allowed and not allowed, potential benefits and drawbacks. Some key points:
- The ketogenic diet aims to put the body into a state of ketosis by reducing carb intake to induce fat burning. Recommended carb intake is 20-50g per day.
- Allowed foods include meats, eggs, nuts, seeds, oils while restricting foods high in carbs like grains, fruits, starchy veggies.
- Potential benefits include weight loss, improved health markers but potential downsides are difficulty, restricted eating and unknown long term effects. Variations include standard, high
Inside this foolproof weight loss program is a detailed diet system that is science-based and designed to help you to become more healthy, aid in a healthy metabolism and strengthen your immune system. You see Kyle Cooper has developed a step-by-step guide that utilizes natural methods and is simple to follow, additionally you get access to these 4 Limited Time Bonuses:
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The Science of Weight Loss: Why Most Diets Fail & How to SucceedJohn Mauremootoo
In this presentation, I review weight management approaches that have shown success in high quality peer reviewed publications. I begin by listing the evidence filters I use to assess the science, briefly summarise the rising obesity epidemic, reveal the (underwhelming) secret of weight loss - spoiler alert: its calories in vs. calories out! However, the devil is in the detail and the remainder of the presentation unpacks this detail to provide information on the components of weight loss and how to manipulate these components to maximise success and long term well-being.
The document discusses energy balance and its components. It introduces energy balance, explaining that it is like a scale comparing energy intake to energy expenditure. It then covers the topics of energy intake sources from food, including macronutrients, and energy expenditure components like basal metabolic rate, physical activity, and the thermic effect of food. The document provides examples of calculating percentages of calories from macronutrients and determining daily calorie needs using formulas like the Harris Benedict equation.
This document discusses assessing a patient's diet and using low-calorie diets (LCD) and very low-calorie diets (VLCD) for weight loss and management. It provides information on factors that influence food choices, differences between plant-based and Western diets, strategies for changing diet and lifestyle, and using meal replacements and customizing protein intake as part of a weight loss plan.
Vitamin D is produced in the skin upon exposure to sunlight and plays an important role in bone health and cellular functions throughout the body. It is hydroxylated in the liver to 25-hydroxyvitamin D and then in the kidneys to its active form, 1,25-dihydroxyvitamin D. Deficiency is linked to increased risk of various chronic diseases. Vitamin D receptors exist in most cells and 1,25-dihydroxyvitamin D has wide-ranging effects, including roles in immune function, cell growth regulation, and reduction of inflammation. Adequate vitamin D levels may protect against cancer, cardiovascular disease, diabetes, and autoimmune conditions like multiple sclerosis.
This document discusses gluten free eating and its benefits. It states that individuals with celiac disease or gluten sensitivity cannot eat foods containing gluten, which is found in wheat, barley, and rye. It provides lists of hidden sources of gluten and acceptable gluten-free grains and starches. The document recommends eating gluten-free only if medically necessary, as it can be expensive and risk nutrient deficiencies. Whole grains are promoted as heart-healthy due to fiber, vitamins, and minerals that may reduce risks for chronic diseases.
Coconut oil has various health benefits. It contains antioxidants and antimicrobial fatty acids. While high in saturated fat, studies show coconut oil may not increase heart disease risk like other saturated fats due to its unique fatty acid composition. Coconut oil is solid at room temperature and can be used for cooking or baking, where it adds flavor and has a higher burning point than other oils. The fatty acids in coconut oil are metabolized differently than other fats and may provide benefits for conditions like malabsorption.
This document summarizes the health effects of coconut oil by comparing its fatty acid composition to other oils like corn oil. It finds that while coconut oil has more saturated fat than corn oil, its medium-chain fatty acids may provide benefits like supporting immune function and reducing abdominal fat. However, it cautions that coconut oil should not completely replace unsaturated vegetable oils which provide essential fatty acids and are generally healthier. Overall, the document concludes coconut oil can be consumed in moderation as part of a balanced diet for its possible health benefits and flavor in cooking.
Resveratrol is a compound found in various plants and foods like grapes, blueberries, and red wine. It has many health benefits such as being an antioxidant that reduces oxidative damage, inhibiting cancer development at various stages, reducing inflammation, and helping to regulate blood glucose and lipid levels. Resveratrol protects cells and tissues from damage by reducing free radicals, preventing platelet aggregation, inhibiting cancer-promoting enzymes, and modulating inflammatory pathways. These properties may help prevent chronic diseases like heart disease, diabetes, and neurodegenerative conditions.
The document discusses the health benefits of blueberries. It states that blueberries contain phytochemicals called anthocyanins that act as antioxidants and may reduce the risk of chronic diseases like cancer and heart disease. Regular consumption of blueberries may improve brain, vision and heart health, and reduce the risk of conditions like diabetes and Alzheimer's disease. The document concludes that blueberries are a superfood due to the various health benefits provided by their phytochemical content.
This document provides an overview of research on flavonoids found in cocoa and chocolate. It summarizes that cocoa and chocolate are high in flavonoids like catechins and epicatechins which have been linked to health benefits. Studies show these flavonoids can improve blood vessel function, lower blood pressure, and reduce risk factors for cardiovascular disease by reducing oxidation of LDL cholesterol and inhibiting platelet aggregation. However, the amount of flavonoids varies depending on cocoa processing and the type of chocolate. More research is still needed on the long term effects of cocoa flavonoids in humans.
This document provides information about blueberries, including:
- Blueberries have many health benefits and antioxidant compounds that may delay chronic diseases.
- They are related to cranberries, bilberries, and cowberries, and are cultivated and picked wild.
- Blueberries have the highest concentration of antioxidants and may reduce cancer and heart disease risk by inhibiting tumor growth and reducing risk factors.
The document discusses the DASH diet plan for reducing hypertension. It provides information on hypertension prevalence, blood pressure goals, and how high blood pressure affects the body. The DASH diet is highlighted as an effective non-pharmacological approach to treating hypertension through its focus on fruits, vegetables, whole grains, and low-fat dairy while limiting sodium, red meat, and sugar. Weight loss through diet and exercise is also emphasized as important for reducing hypertension risk factors like obesity.
Nutrient sensing and metabolic disturbanceshelix1661
This document summarizes potential causes of metabolic syndrome and insulin resistance, including ectopic fat accumulation, impaired fat oxidation, defects in mitochondrial function, and impaired lipid metabolism. It also discusses adipose tissue as an endocrine organ and the roles of adipocytokines like adiponectin and resistin. Finally, it examines nutrient sensing pathways such as AMPK that regulate cellular energy levels and metabolism.
Gestational diabetes occurs in approximately 5% of pregnancies and results in high blood sugar levels during pregnancy. It develops when the placenta produces hormones that prevent the mother's cells from properly using insulin. To manage gestational diabetes, patients must monitor their blood sugar levels, follow a healthy diet with balanced carbohydrate intake, engage in moderate physical activity, and potentially take insulin or other medications. Maintaining blood sugar control is important for the health of both the mother and baby.
This document discusses several studies related to gestational diabetes and macrosomia. The first study found that maternal BMI had a greater influence on the development of large for gestational age (LGA) babies than glucose control. A second study identified that maternal BMI and LGA in a previous pregnancy most influenced fetal growth in the late second and early third trimesters, while maternal glycemia predominantly impacted growth later in the third trimester. A third study examined the degree of glucose control needed in women with type 1 diabetes to achieve normal fetal growth and neonatal proportions.
This document discusses common complications that can arise from diabetes, including heart disease, kidney disease, eye complications, nerve damage, foot complications, skin complications, and depression. It provides details on each complication, such as how diabetes increases the risks of heart attack, stroke, and kidney failure. It emphasizes the importance of controlling blood sugar, blood pressure, and cholesterol to reduce health risks.
This document discusses obesity in teens and children. It finds that Mexican-American and non-Hispanic black youth have higher rates of overweight than white youth. Adolescents and older adults are more likely to be overweight than younger groups. Obesity results from long-term energy imbalance where calories consumed exceed calories used. Having two overweight parents significantly increases a child's risk of becoming overweight themselves. Measuring tricep skinfold thickness from ages 3 to 17 showed children of two obese parents were three times as fat as children of two lean parents by age 17.
This document provides an overview of childhood obesity including prevalence, risks, environmental and genetic factors, critical periods of development, diet, physical activity, and recommendations for prevention. Some key points:
- Rates of childhood obesity in the US have increased 2-3 fold over the last 25 years. Approximately 18.8% of US children ages 6-11 are overweight.
- Risk factors for childhood obesity include family history, low income, lack of physical activity, excess calorie intake, excessive screen time, and lack of breastfeeding.
- Critical periods for the development of obesity are gestation, ages 5-6, and adolescence. Early life nutrition and growth patterns can impact future health.
This document discusses lycopene, a carotenoid pigment found in tomatoes and other red fruits and vegetables. It provides lycopene's sources, history of research on it, levels of intake in different populations, content in various foods, biological activities including antioxidant effects, and potential health benefits related to reducing risks of certain cancers and cardiovascular disease. The Pennington Nutrition Series publishes research from the Pennington Biomedical Research Center on nutrition, chronic disease prevention, and healthy aging.
Grilling vegetables and fruits instead of red meats can reduce the risk of chronic diseases. When vegetables are grilled, they do not form cancer-causing compounds like meats do. Colorful vegetables like corn, zucchini, and bell peppers as well as fruits make for healthy grilling options. To prevent the formation of cancer-causing PAHs and HCAs when grilling meats, one should use techniques like pre-cooking meats, avoiding excess fat and charring, frequent flipping, and marinating meats in herbs and spices.
This document summarizes potential health benefits of green tea. It discusses how green tea contains polyphenols, particularly catechins like EGCG, that may provide benefits. Some potential benefits highlighted include reduced risk of cardiovascular disease, obesity, diabetes, certain cancers, and neurodegenerative diseases. The document also discusses how green tea's antioxidants may protect cells from damage and help prevent chronic diseases associated with aging.
This document outlines a lesson plan on dietary fat for high school students. It covers key concepts about fat including what fat is, the functions of dietary fat, different types of fat like saturated, unsaturated and trans fats, and how fats affect health. The lesson defines terms like cholesterol and lipoproteins and discusses the importance of reducing unhealthy fats and increasing healthy fats. It provides information on fat content of different foods and evaluating fat on nutrition labels. The plan includes slides, activities and handouts to teach students about fats and their impact on health.
The document discusses common potential complications of diabetes such as heart disease, kidney disease, eye complications, diabetic neuropathy, foot complications, skin complications, gastroparesis, and depression. It provides details on each complication including causes, risk factors, signs and symptoms, and treatment or prevention options. The document emphasizes the importance of controlling blood sugar, blood pressure, and cholesterol to reduce the risk of developing diabetes complications.
Travel vaccination in Manchester offers comprehensive immunization services for individuals planning international trips. Expert healthcare providers administer vaccines tailored to your destination, ensuring you stay protected against various diseases. Conveniently located clinics and flexible appointment options make it easy to get the necessary shots before your journey. Stay healthy and travel with confidence by getting vaccinated in Manchester. Visit us: www.nxhealthcare.co.uk
8 Surprising Reasons To Meditate 40 Minutes A Day That Can Change Your Life.pptxHolistified Wellness
We’re talking about Vedic Meditation, a form of meditation that has been around for at least 5,000 years. Back then, the people who lived in the Indus Valley, now known as India and Pakistan, practised meditation as a fundamental part of daily life. This knowledge that has given us yoga and Ayurveda, was known as Veda, hence the name Vedic. And though there are some written records, the practice has been passed down verbally from generation to generation.
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share - Lions, tigers, AI and health misinformation, oh my!.pptxTina Purnat
• Pitfalls and pivots needed to use AI effectively in public health
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Travel Clinic Cardiff: Health Advice for International TravelersNX Healthcare
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5-hydroxytryptamine or 5-HT or Serotonin is a neurotransmitter that serves a range of roles in the human body. It is sometimes referred to as the happy chemical since it promotes overall well-being and happiness.
It is mostly found in the brain, intestines, and blood platelets.
5-HT is utilised to transport messages between nerve cells, is known to be involved in smooth muscle contraction, and adds to overall well-being and pleasure, among other benefits. 5-HT regulates the body's sleep-wake cycles and internal clock by acting as a precursor to melatonin.
It is hypothesised to regulate hunger, emotions, motor, cognitive, and autonomic processes.
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1. The Fast Food
Challenge
Making Good Food Choices in a Fast-Paced World
Aw
eso
me
.2 Cen
t s!
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 like
2012
PBRC 2
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. 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
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. 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. 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 net
2012
PBRC 16
17. What is the Cause?
Many factors
Energy imbalance
Excess calories consumed versus calories used (burned) by the body
Large portions sizes
Eating versus moving
2012
PBRC 17
18. Portion size changes
500 vs 1025 Calories!
45 vs 350 Calories
500 vs 850 Calories
2012
PBRC 18
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. 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 grain
2012
PBRC 20
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. Fast Foods
High in calories
High in fat
High in sodium
Low in vitamins and minerals
Low in fruits and vegetable
Low in whole grain
2012
PBRC 23
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. 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
Fiber
2012
PBRC 25
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. 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 calories
2012
PBRC 28
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 the
2012
PBRC small fries.29
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
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. 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. 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
sandwich
2012
PBRC 34
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 3
2012 sandwich with PBRC 35
cheese
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 3
2012
PBRC 36
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 fried
chicken & dressing 460 19.5 2 1.5 45 1710 6
Caesar salad with
fried chicken & 490 31 7.5 1.5 75 1520 3
Caesar dressing
Salad with fried
chicken, bacon & 510 31 7.5 1.5 90 1670 3
ranch dressing
2012
PBRC 37
38. Making Healthier Choices
G rille d Chic ke n Sa la d s
Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Fiber
Salad with Grilled 380 12.5 1 0 65 1570 6
Chicken &
Sesame Ginger
Dressing
Salad with Grilled 410 24 6.5 0 95 1390 3
Chicken &
Caesar Dressing
Salad with Grilled 430 24 6.5 0 110 1530 3
chicken, bacon &
Ranch Dressing
2012
PBRC 38
39. Making Healthier Choices
I e Cre a m
c
Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Fiber
Vanilla 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. Making Healthier Choices
Sna c ks
Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Fiber
Apple slices with 100 0.5 0 0 5 40 0
Low 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
nuts
Baked Apple Pie 250 11 3 4.5 0 150 2
Chocolate Chip 270 11 6 0 35 170 1
Cookies
2012
PBRC 40
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. 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
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 g
2012
PBRC 44
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 g
2012
PBRC 45
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 meal
2012
PBRC 46
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 g
2012
PBRC 47
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 meal
2012
PBRC 48
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 g
2012
PBRC 49
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 g
2012
PBRC 50
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. 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 g
2012
PBRC 52
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 g
2012
PBRC 53
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. 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 g
2012
PBRC 55
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 Sodium
2012
PBRC 56
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 sugars
2012
PBRC 57
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. 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. 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. 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 grams
2012
PBRC
82 grams 61
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
Editor's Notes
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.