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

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

5. 2012
PBRC 5

6. 2012
PBRC 6

7. 2012
PBRC 7

8. 2012
PBRC 8

9. 2012
PBRC 9

10. 2012
PBRC 10

11. 2012
PBRC 11

12. 2012
PBRC 12

13. 2012
PBRC 13

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

21. Information on Fast Food

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

26. A Closer Look at Serving
Size

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

31. Making Healthier Choices
A Comparison of Different Foods

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

43. Choosing Healthier Options for
Breakfast, Lunch, and Dinner
Teen’s Choices
A look at the end result!

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