|
Fast Foods
By the end of this lesson you will:
|
•
|
Learn the target of Fast Food Restaurants
|
|
•
|
List two concerns about eating frequently at Fast Food Restaurants
|
|
•
|
Identify three ways of eating healthy at Fast Food Restaurants
|
Please do not use ENTER to move through the fields, use the TAB key.
Welcome to the Municipality of Anchorage WIC program Website. If you (or your child) are a WIC participant, please enter your first and last name here:
First and Last Name
Activity 1:
List some locations where you can find fast food restaurants.
Where are the Fast Food Restaurants?
Fast Foods Restaurants are all around us. Almost everywhere you look you'll see a familiar sign symbolizing our fast food nation. You find them on the corners of streets, off the side of interstates, airports, malls, schools, gas stations, your local shopping center, and even in hospitals. There is no way of getting around them. In 1970 Americans spent $6 billion on french fries alone. In the year 2000, Americans spent over $110 billion! More money is spent on french fries than on higher education, personal computers, or new cars! Looking at how our society has become more fast paced, it is no wonder less time is spent preparing meals in the home.
Today, eating out definitely is part of our fast paced lifestyle, not just a special treat as it was in years past. The average American eats out 198 times a year- nearly four times a week!
Fast food is mainly targeted to children. The restaurants are advertising toys to children; this will bring them in. Some fast food restaurants are the world's largest distributors of toys. A survey of American school children found that 96% could identify Ronald McDonald. Once the children are in the restaurant, they buy the fast food to get their toy. The high fat foods taste good to these youngsters, which in turn makes them believe that fast food is quick, easy and satisfying. Fast food restaurants are now making "value" meals for children that are increased in portion sizes. So, what happens when eating fast food becomes routine? Well, let's take a look at what we're eating.
What Are We Really Eating?
When you decide to eat out at a fast food restaurant, ask for a list of nutrition facts. Most restaurants have these available in a brochure, or printed out on a poster. Keep in mind how many nutrients you're getting, and how much you really need for the whole day. French fries are often the food with the most fat on your tray. French fries at most fast food restaurants are deep fried in vegetable oil giving the fries their well known taste. A medium order of fries have 22 grams of fat and 450 calories. You can order a plain baked potato that has 0 grams of fat, 310 calories and vitamin C. If you "super size" your order of fries, you have just increased the amount of fat to 29 grams! A Big Mac will contain 32 grams of fat while a Big X'tra with cheese will give you a total of 46 grams of fat.
What Are Some Concerns About Frequent Eating at Fast Food Restaurants?
| • |
Too much fat: Too much fat in the diet contributes to high blood cholesterol levels. This can cause hardening of the arteries, coronary heart disease and stroke. High-fat diets may also contribute to a greater risk for some types of cancer, particularly cancers of the breast and colon. |
| • |
Too much cholesterol: The American Heart Association recommends eating no more than 300 milligrams of cholesterol per day. Too much cholesterol in the diet can lead to high blood cholesterol levels. |
| • |
Too many calories. Many foods served in fast food restaurants are high in calories. Extra calories daily will increase your weight. Remember, 3500 calories equals one pound. Too many calories can lead to obesity, which can later turn into other diseases such as heart attack, high blood pressure, and often diabetes. |
| • |
Too much sodium: Everyone needs some sodium in the diet to replace routine losses. The Food and Nutrition Board of the National Academy of Sciences/ National Research Council has estimated that an "adequate and safe" intake of sodium for healthy adults is 1,100 to 3,300 milligrams a day, the equivalent of approximately 1/2 to 1 1/2 teaspoons of salt. Americans, on average, consume at least twice that amount -- 2,300 to 6,900 milligrams of sodium daily. Consuming high amounts of sodium can cause high blood pressure. |
Take a look at a few favorites to see what we're eating:
| • |
Egg McMuffin = 235 mg Cholesterol |
| • |
4 piece chicken McNuggets = 19 gram fat |
| • |
9 piece chicken McNuggets = 26 grams of fat |
| • |
Quarterpounder with cheese = 30 grams of fat |
| • |
Big Mac = 1110 mg of Sodium* |
| • |
Garden salad = 120 mg of sodium! |
*Most of the sodium we consume in our diet does not come from the salt shaker on the table. In fact, only 1/3 of the sodium we consume comes from table salt. Most sodium is found in processed foods such as canned foods, frozen dinners, and most snack foods. We often eat a lot of these types of foods today because they are quick and easy. Remember to read the food label next time you reach for one of these foods. Look for the word "Sodium" on the label!
Let's take a look at some common fast food meals...
Fast Food Meals
Hamburger
Quarterpound Cheeseburger, Large Fries, 16 oz. soda (McDonald's)
|
This meal:
|
Recommended daily intake:
|
|
1,166 calories
|
2,000-2,700 calories
|
|
51 g fat
|
No more than 50-80 g
|
|
95 mg cholesterol
|
No more than 300 mg
|
|
1,450 mg sodium
|
No more than 1,100-3,300 mg
|
Pizza
4 slices Sausage and Mushroom Pizza, 16 oz. soda (Domino's)
|
This meal:
|
Recommended daily intake:
|
|
1,000 calories
|
2,000-2,700 calories
|
|
28 g fat
|
No more than 50-80 g
|
|
62 mg cholesterol
|
No more than 300 mg
|
|
2,302 mg sodium
|
No more than 1,100-3,300 mg
|
Chicken
2 pieces Fried Chicken (Breast and Wing), Buttermilk Biscuit, Mashed Potatoes and Gravy, Corn-on-the-Cob, 16 oz. soda (KFC)
|
This meal:
|
Recommended daily intake:
|
|
1,232 calories
|
2,000-2,700 calories
|
|
57 g fat
|
No more than 50-80 g
|
|
157 mg cholesterol
|
No more than 300 mg
|
|
2,276 mg sodium
|
No more than 1,100-3,300 mg
|
Taco
Taco Salad, 16 oz. soda (Taco Bell)
|
This meal:
|
Recommended daily intake:
|
|
1,057 calories
|
2,000-2,700 calories
|
|
55 g fat
|
No more than 50-80 g
|
|
80 mg cholesterol
|
No more than 300 mg
|
|
1,620 mg sodium
|
No more than 1,100-3,300 mg
|
Realize that it is still possible to eat fast food occasionally and follow a sensible diet. See how these meals stack up against the previous examples:
Better Fast Food Choices
Hamburger
Hamburger, Small Fries, 16 oz. soda (McDonald's)
|
This meal:
|
Recommended daily intake:
|
|
481 calories
|
2,000-2,700 calories
|
|
19 g fat
|
No more than 50-80 g
|
|
30 mg cholesterol
|
No more than 300 mg
|
|
665 mg sodium
|
No more than 1,100-3,300 mg
|
Pizza
3 slices Cheese Pizza, 16 oz. diet soda (Domino's)
|
This meal:
|
Recommended daily intake:
|
|
516 calories
|
2,000-2,700 calories
|
|
15 g fat
|
No more than 50-80 g
|
|
29 mg cholesterol
|
No more than 300 mg
|
|
1,470 mg sodium
|
No more than 1,100-3,300 mg
|
Chicken
1 piece Fried Chicken (Wing), Mashed Potatoes and Gravy, Cole Slaw, 16 oz. diet soda (KFC)
|
This meal:
|
Recommended daily intake:
|
|
373 calories
|
2,000-2,700 calories
|
|
19 g fat
|
No more than 50-80 g
|
|
46 mg cholesterol
|
No more than 300 mg
|
|
943 mg sodium
|
No more than 1,100-3,300 mg
|
Taco
Three Light Tacos, 16 oz. diet soda (Taco Bell)
|
This meal:
|
Recommended daily intake:
|
|
420 calories
|
2,000-2,700 calories
|
|
15 g fat
|
No more than 50-80 g
|
|
60 mg cholesterol
|
No more than 300 mg
|
|
840 mg sodium
|
No more than 1,100-3,300 mg
|
Click here to use the Fast Food Facts Interactive Food Finder!
Serving Sizes:
A person wishing to avoid over consumption of calories must pay attention to the serving sizes. Use the Food Guide Pyramid to lead the way. Most serving sizes in the Food Guide Pyramid are specific and precise and can be relied upon to deliver amounts of key nutrients in foods. For example, the french fries you order are generally more than one serving, contain very little nutrients and a lot of fat and calories. On the other hand, you can order a plain baked potato. If you eat the whole potato, it will be more than 1 serving, but has vitamin C and no fat.
Serving size examples:
|
Bread Group
|
Vegetable Group
|
Fruit Group
|
Dairy Group
|
Meat/Protein Group
|
|
1 slice bread
|
½ cup cooked
|
1 whole medium
|
1 cup (8 oz) milk
|
2 eggs
|
|
1 medium muffin
|
1 cup raw leafy
|
½ cup canned
|
2 slices cheese (2oz)
|
2-3 oz cooked meat
|
|
4 small crackers
|
½-¾ cup juice
|
¼ cup dried
|
1½ cups frozen yogurt
|
1 cup cooked beans
|
Choose foods for your body:
|
•
|
When making decisions on what to order, choose foods that are nutrient dense. For example, soda is not a nutrient dense drink. Soda will not contribute to the essential nutrients that your body needs. Milk will supply the body with protein, calcium and riboflavin (a B vitamin). When you eat out check to see if milk is available. Skim milk or 1% milk is your best choice.
|
•
|
What makes a food nutrient dense? A food is nutrient dense if the vitamin and mineral content is more than its energy or calorie content. Some examples are lean meats, beans, oranges, carrots, broccoli, whole-wheat bread, and whole-grain breakfast cereals.
|
|
•
|
What makes a food energy dense? Energy dense foods contribute more calories than they do nutrients such as chips, sodas, cookies and ice cream. Remember to balance healthy nutrient dense foods with energy dense foods.
|
|
Activity 2:
You Are the Model of Your Children's Eating Behavior.
Somebody is always watching you, whether it's what you're reading, watching, or what you're eating. Be a good role model. Teach children early that eating a well balanced diet is healthy and fun. If you want to give your child a special treat try one of these fun recipes instead of taking them to the fast food restaurant. Not only will you be spending quality time together, but you'll be educating your children on how to create these great nutritious snacks/meals.
• Peanut Butter Balls
1 cup nonfat dry milk
1/2 cup peanut butter
1/2 cup honey or corn syrup
1 cup uncooked oatmeal
Combine all ingredients in bowl, mix well. Knead by hand until blended. Shape into small balls and enjoy!
• Quesodilla-Torilla with Cheese
1 soft flour tortilla
2 Tablespoons shredded cheese
Place tortilla on a paper napkin. Sprinkle with shredded cheese. Microwave on high for 30 seconds. Roll or fold the tortilla.
• Two Grain Muffins
1 cup whole wheat flour
1/3 cup white flour
1/3 cup corn meal
1/3 cup sugar
3/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low fat yogurt, plain or vanilla
1 egg, slightly beaten
1/3 cup butter or margarine, melted
Preheat oven to 350°. Combine flours, corn meal, sugar, baking soda and salt. Mix yogurt and egg together in a small bowl. Stir in dry ingredients. Stir in melted butter. Fill greased or paper-lined muffin cups 2/3 full. Bake at 350° for 20 to 25 minutes.
Keep in mind that when you do go to fast food restaurants, you can still make healthy choices.
Seven Keys to Eating Healthier in Fast Food Restaurants:
| • |
Develop a can-do attitude- Believe that you can have a healthy and enjoyable meal when eating out. Slowly begin to change your ordering habits so you can still eat out and not feel guilty. |
| • |
Decide to eat out- For most of us, eating out is hardly a special occasion, so we need to factor in our nutrition and health goals. Frequent eating out means more careful monitoring. |
| • |
Choose the site- Find restaurants that offer some healthier options. Remember, eating in chain restaurants lets you learn the menu and plan ahead, no matter where the individual fast food restaurant is located. |
| • |
Have a game plan on your way to the restaurant- Envision a positive outcome-a healthy and enjoyable meal. Plan you order accordingly and don't be a victim of hasty choices. |
| • |
Order for your stomach, not your eyes- As you pursue the menu, having planned ahead, watch for foods high in fat, rich and heavy sauces, preparation methods such as frying, and ingredients that add fat like the "special sauce". Also keep in mind the less ordered, the less eaten. Don't fall for the "Super sized" selection. This adds extra calories and fat. |
| • |
Get it made to order- Don't be afraid to ask to get something made the way YOU want it. If you're request is practical-such as leaving off an item, hold the mayo or "special sauce", or dressing on the side-restaurants are usually willing to accommodate. |
| • |
Know when enough is enough- So many of us were brought up thinking we had to clean our plates. To prevent overeating, order carefully and lightly, drink plenty of non caloric fluids with the meal such as water or order a non fat milk. |
Activity 3:
Now let's review!
Which WIC Office do you go to?
Where are you taking today's lesson?
Answers:
|
Activity 1:
|
1. corners of streets, off the side of interstate roads, airports, malls, schools and universities, gas stations, your local shopping center, and even in hospitals
|
|
Activity 2:
|
1.Children
2.Fat can lead to the hardening of arteries, coronary heart disease and stroke
3.Too much fat, cholesterol, sodium, and calories. They are not nutrient dense.
|
|
Activity 3:
|
1.True
2.False
3.True
4.Any three of the following:
|
•
|
Develop a can-do attitude.
|
|
•
|
Decide to eat out.
|
|
•
|
Choose the site.
|
|
•
|
Have a game plan on your way to the restaurant.
|
|
•
|
Order for your stomach, not your eyes.
|
|
•
|
Get it made to order.
|
|
•
|
Know when enough is enough.
|
|
Back to WIC Lessons
Revised: 06-13-2008
|
