1. Quick Quiz

2. 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 This institution is an equal opportunity provider and employer.

3. 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

4. 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 =

5. 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

6. Pour Yourself a Bowl of Cereal

7. 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

8. 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

9. 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

10. How Many Calories Do I Need?
Activity Level
Gender
Age
Sedentary
Moderately Active
Active
Female
14-18
1800
2000
2400
Male
2200
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

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

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

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

14. 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

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

16. Fat Matters, But Calories Count
Read the nutrition labels and compare the calories in products.
1 Fig Cookie
Fat free calories
Regular calories
1/2 cup Vanilla Frozen Yogurt
Nonfat calories
Regular 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 calories
Regular calories
Nutrient data taken from Nutrient Data System for Research, Version v4.02/30, Nutrition Coordinating Center, University of Minnesota

17. French Fries 20 Years Ago Today 10. How many calories are in
today’s portion of fries?
210 Calories
2.4 ounces
Adapted from

18. 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

19. Calories In = Calories Out
10. How long will you have to walk leisurely in order to burn those extra 400 calories?*
Adapted from
*Based on 160-pound person

20. 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

21. Chicken Stir-Fry 20 Years Ago Today 435 calories 2 cups
11. How many calories are in today’s chicken stir fry?
Adapted from

22. Chicken Stir-Fry Calorie Difference: 430 calories 20 Years Ago Today
2 cups
865 calories
4 ½ cups
Calorie Difference: 430 calories
Adapted from

23. Calories In = Calories Out
11. How long will you have to do aerobic dance to burn those extra 430 calories?*
Adapted from
*Based on 130-pound person

24. 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

25. 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 %!
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 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

26. 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

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

28. QUESTIONS?????