Fast Food Figuring Out the Facts

Project Sponsors USDA Project Funded through the Supplemental Nutrition Assistance Program School District of Philadelphia Department of Nutrition Sciences, Drexel University

Survey: How many of you eat fast food? How often do you eat fast food? What is your favorite fast food choice? What do you consider “fast food?” Do you think fast food is healthy or unhealthy?

What are today’s topics ?? Making healthy choices Fast food What are today’s topics ?? Energy balance Portion size

Which Meal Has the Least Amount of Fat? Pop Quiz Which Meal Has the Least Amount of Fat? #1 Quarter pound burger with cheese, large fries and diet soda 54 grams #2 Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda 34 grams #3 Taco Salad and bottled water 48 grams

Fast Food Facts Americans spend a lot of money on fast food (and that amount is increasing)! On French fries: 1970: $6 billion 2000: $110 billion We eat out often! Average American dines out 198 times a year How many times a week is this? Do you dine out more often or less often than this?

Too Much Fast Food? Fast food can contain a lot of fat, calories, and sodium Eating too much solid fat can raise cholesterol Eating too many calories can lead to weight gain High sodium intake is related to high prevalence of high blood pressure in the U.S. These health problems can lead to serious disease Diabetes Heart Disease Stroke Some cancers

Fast Food Facts: Portion Sizes Today 20 Years Ago How many calories are in today’s order of fries? 210 Calories 2.4 ounces 400 more calories! 610 Calories 6.9 ounces Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Americans Are Eating More weight gain increase in per capita consumption Take an informal survey: Let’s say I place in front of you 5 chocolate chip cookies. How many are you likely to eat? Chances are, you’ll eat more than the “serving size” of one or two chocolate chip cookies. Recent article supports this idea and showed that when offered a large or a small portion of a food, women consumed an average of 184 additional kcals and men at an average of 311 additional kcals. These studies show that for a variety of different foods, both in controlled lab studies and in a restaurant, large portions lead to increased calorie intake Children would likely have similar results—and the impact on weight gain may be more dramatic. The amazing thing is that when people were given smaller portions and/or less calorie dense food it didn't leave them hungry. Even though the study participants consumed 221 fewer calories when offered a smaller meal of lower calorie density, they felt just as full and satisfied as when they had consumed a larger meal of higher calorie density. Can it work for children? Possibly, if we give them tools to assist them in determining appropriate portion sizes. Other Talking Points: Marion Nestle, in her book, Food Politics, noted that between 1970 and the late 1990s the daily food supply in America increased by 500 calories. Although the food supply is an overestimation of what people consume, dietary intake surveys show an average increase of more than 200 calories per day. Such small increases in calories can translate into significant weight gain unless there is a change in physical activity or metabolism. 200 calories/day = 20 # weight gain/year (large vs. small bagel, extra cookies, 2 cups of fruit/2 bananas) Possible Activities: Ask the audience to discuss if they think they are eating 200 more calories a day than they did 15 years ago. If so, what is the source of those calories? more than 200 calories per day Source:Nestle, 2002

You Do the Math How much weight is gained by eating 200 extra calories every day for 1 year? 200 calories x ____ days in 1 year = extra calories per year 1 pound = 3500 calories 73,000 calories/year ÷ 3500 calories/pound = ______ pounds of weight gain in 1 year 365 73,000 20

Calories In = Calories Out Energy Balance Calories In = Calories Out If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* How long will you have to walk leisurely in order to burn those extra 400 calories?* Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm *Based on 160-pound person

Maintaining a Healthy Weight Be more physically active Physical activity is a key to energy balance Enjoy your food, but eat less Cut back on foods high in solid fats and added sugars Avoid oversized portions 1 chocolate cream filled cupcake 20 chocolate coated peanut candies 5 chicken nuggets 1 large chocolate chip cookie 1 fast food medium soda 200 calories =

Fast Food Makeover: Before What you might choose: Quarter Pound Burger w/Cheese Large Fries Large Milkshake Grams of Fat Totals: 1770 Calories = 68 Grams of Fat =

Fast Food Makeover: After Cheeseburger Small Fries Bottled Water Totals: Grams of Fat Calories = 560 Grams of Fat = 25

Some Fat Is Good! What are the benefits of fat? Cushion and protect organs Needed for energy Helps with vitamin absorption What foods have fats that are good for the body? Tree nuts Fish Vegetable oils

Healthy Hints Try vegetables on pizza – choose fatty meat toppings less often Choose grilled chicken – cut back on fried foods Avoid oversized portions – choose a smaller size option Be creative – try baked potato, side salads, bean burritos, or frozen yogurt – make half your plate fruits and vegetables! What other healthy hints do you have?

Activity: Fast Food Makeover

Questions? Fast Food Make Healthier Choices Remember Energy Balance Choose lower calorie, fat, and sodium foods Go for smaller portions Remember Energy Balance Get your physical activity Balance the calories you need with the calories you eat Questions?