Quick Quiz

Project Sponsors USDA project funded through the Food Stamp Program School District of Philadelphia Nutrition Center, Department of Bioscience & Biotechnology Drexel University Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at 800-692-7462. This institution is an equal opportunity provider and employer.

Pop Quiz 54 grams 34 grams 48 grams 1. 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 oz of creamy Caesar dressing and regular soda 34 grams #3 Taco Salad and bottled water 48 grams

Fast Food Before Choices What you might choose: Quarter Pound Burger w/cheese Large Fries Large Milkshake Grams of Fat 2. How many… 1770 Calories = 68 Grams of Fat =

Fast Food Make-Over 27 Small Fries and Water Calories = 630 After: Grilled Chicken Sandwich Small Fries and Water 3. How many now… Calories = 630 Grams of Fat Grams of Fat = 27

Pour Yourself a Bowl of Cereal

4. Serving Size Examples = 1/2 cup chopped fruit Baseball Small computer mouse = 2-3 ounces of meat = 1 cup of cereal Two 9-volt batteries = 1 1/2 ounces of cheese Deck of cards

Serving Sizes: Reading Labels 5. How many calories would you consume if you eat the whole package? 500 calories How many grams of fat? 24 grams of fat Would you say this food was healthy? Not very healthy What food is this? Mac and Cheese

Energy and Fuel comes from food and is measured in Calories Where do I get Energy? Energy and Fuel comes from food and is measured in Calories 6. Calories come from: Carbohydrates Protein Fat

How Many Calories Do I Need? Activity Level Gender Age Sedentary Moderately Active Active Female 14-18 1800 2000 2400 Male 2200 2400-2800 2800-3200 At all ages, physical activity levels vary Energy requirements vary, as well, due to: Varied activity levels Extreme variation in size Body composition Stage of sexual maturation Rate of growth Chart is in your handouts, look at more closely

7. Which has fewer calories ? 17 French fries 1 ounce of pretzels 1 ounce of chips 1 cup of noodles

Which has fewer calories ? 17 French fries 1 ounce of pretzels 152 calories 197 calories 1 ounce of chips 1 cup of noodles

8. Which has fewer calories ? 12 ounces 100% juice 12 ounces of cola 12 ounces orange soda 12 ounces low-fat milk

Which has fewer calories ? 12 ounces of cola 12 ounces 100% juice 179 calories 154 calories 12 ounces orange soda 12 ounces low-fat milk

Carbohydrates: provide energy Simple Sugars Complex Carbohydrates (Starches) Dietary Fiber 9. Which foods do you think have fiber??

Fat Matters, But Calories Count Read the nutrition labels and compare the calories in products. 1 Fig Cookie Fat free 51 calories Regular 56 calories 1/2 cup Vanilla Frozen Yogurt Nonfat 100 calories Regular 104 calories Reading the food label for both the calorie and fat content is important. Don’t be fooled by the claim that a food is low fat or fat free. A fat free version of a product may not have any fewer calories than the regular version. In addition, just because a product is fat free does not mean that you can eat unlimited quantities of it. Any calories that you eat in excess of what you need will cause weight gain. 2 Tbsp. Peanut Butter Reduced Fat 187 calories Regular 191 calories Nutrient data taken from Nutrient Data System for Research, Version v4.02/30, Nutrition Coordinating Center, University of Minnesota

French Fries 20 Years Ago Today 10. How many calories are in today’s portion of fries? 210 Calories 2.4 ounces Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Calorie Difference: 400 Calories French Fries 20 Years Ago Today 210 Calories 2.4 ounces 610 Calories 6.9 ounces Calorie Difference: 400 Calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Calories In = Calories Out 10. 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

Calories In = Calories Out If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* *Based on 160-pound person Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Chicken Stir-Fry 20 Years Ago Today 435 calories 2 cups 11. How many calories are in today’s chicken stir fry? Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Chicken Stir-Fry Calorie Difference: 430 calories 20 Years Ago Today 2 cups 865 calories 4 ½ cups Calorie Difference: 430 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Calories In = Calories Out 11. How long will you have to do aerobic dance to burn those extra 430 calories?* Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm *Based on 130-pound person

Calories In = Calories Out If you do aerobic dance for 1 hour and 5 minutes you will burn approximately 430 calories.* *Based on 130-pound person Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Portion Vs. Serving A study reported by Young and Nestle in 2002 sampled foods sold in the most popular take-out establishments, fast-food outlets and family-type restaurants. They sampled a variety of food categories that are major contributors of energy in U.S. diets and marketed as single servings. They found that most commonly available portions exceeded USDA recommended serving sizes by as much as 195-700%! The study by Young and Nestle in 2002 also tried to determine when portion sizes began to increase. They were able to obtain dates for 181 products for which larger portions have been introduced. Their data suggest that the trend toward larger portions began in the 1970s, increased sharply in the 1980s and have continued to increase. This means that the students we work with have not really been exposed to appropriate serving sizes since they were born well after the super-sized style of eating began! Is it any wonder why they so frequently succumb to the temptation to “super-size it”? Remember, too, that when you can super-size it for .29-.49 more, it gives children yet another reason to do so. Possible Activities: Ask audience to describe the size of the last bagel, muffin, cookie, hamburger or steak they purchased at a take-out establishment, fast-food outlet and family-type restaurant. Ask if they ate the whole thing. Handouts: Bigger May Not Be Better Young and Nestle, 2002

Americans Are Eating More 12. How much weight gain would this be? On average people consume more 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

Setting Healthy Goals Be specific Put it in writing Set realistic goals Develop an action plan Believe in yourself Be flexible Reward yourself

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