Fast Foods May04

7/29/2019 Fast Foods May04

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Balancing Fast Foods with Healthy Eating

Copyright 2004. Produced by the Windsor-Essex County Health Unit and Heart Health Action Windsor-Essex.


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Eating Out Everywhere

Canadians spend more and more of theirfood budget eating out, compared to

preparing and eating their meals at home.

In 2001, families spent about 30%of their household food budget onfood purchased from restaurants

(Statistics Canada, 2003).

More recent reports suggestthis has increased to about40% for many of us.


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Food is everywhere

Fast food restaurants

Drive-through

Take-away orders Food courts

Corner stores

Fundraisers

Vending machines

Catering trucks or hotdogstands

Ready-to-eat foods fromsupermarkets

Most of us eat out as part of our daily orweekly routine. Besides eating in a sit-downrestaurant, think about all of the places that

you buy and eat your meals and snacks:


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Nutritional Effects of eating out

Eating out, on a regular basis, is havinga negative effect on the quality of ourdiets. This can affect our short-term andlong-term health in several ways.

Typically, with some exceptions, ready-to-eatfoods that are purchased and/or eaten awayfrom home are:

higher in calories, fat, sugar and salt

lower in nutrients (e.g. calcium, iron,folic acid, and anti-oxidants)

lower in dietary fibre


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Health Effects of eating out

The short-term and long-term healtheffects of a nutritionally poor dietinclude an increased risk for:

Chronic diseases like heart disease,hypertension, type 2 diabetes, certain typesof cancer, osteoarthritis, obesity, etc.

Overweight and obesity which are

associated with poor self-esteem anddepression in children and adults

Being at an unhealthy bodyweight isan added risk factorfor thediseases noted above


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More Health Effects for children

There are many health effects of anutritionally-poor diet on children lateron in their lives (including those

mentioned on the previous slide). But, conditions that were once only seen

in adults are now being seen in children(e.g. type 2 diabetes).

These health effects are in additionto the risk of children not meeting theirnutritional requirements needed forproper growth and development(e.g. iron-deficiency anemia).


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Fast Food Restaurants

The typical fast food restaurantgets a large chunk of this

eating-out traffic, whether ornot food is purchased and eatenthere, eaten in the car or backat work, or at home.


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Its All About Balance

Although its OK to eat out sometimes,it can be difficult to make healthierchoices at fast food restaurants.

The good news is that many fast foodrestaurants are starting to cater to thehealth conscious consumer.

You and your family CAN makehealthier choices at many fast foodrestaurants. The following slideswill show you how


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Dare to Comparehamburger meal

You can save 847 caloriesand 28 grams of fatby

choosing Option B!

Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurants website.

Menu Item Calories

(kcals)

Fat Grams (g)

Option A

Variety of brand-specific burger items e.g. Burger

King Whopper, MacDonalds Big Mac, etc.

800 35

Large French fries 550 26

Medium soft drink (not diet) 220 0Total 1570 61

Option B

Single cheese burger, mustard, ketchup, tomato,

lettuce on a white bun

375 18

Small French fries 220 10

2% Milk (250 mL or 1 cup) 128 5

Total 723 33


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Dare to Comparechicken burger meal

You can save 497 caloriesand 17 grams of fatby

choosing Option B!

Menu Item Calories

(kcals)

Fat Grams

(g)Option A

Most breaded chicken breast, mayonnaise-type sauce,

tomato, lettuce on a white bun

425 20

Large French fries 550 26

Medium soft drink (not diet) 220 0Total 1195 46

Option B

Grilled chicken breast with ketchup, tomato, lettuce on a

white bun (no mayonnaise-type dressing)

350 14

Small French fries 220 10

2% Milk (250 mL or 1 cup) 128 5

Total 698 29Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurants website.


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Honourary Mentionfor French fries

French fries is the #1 food choice that is ordered mostoften when eating out. But, this distinction comeswith a price for those who eat them on a regular basis.

20 Years Ago Today210 calories 550 calories10 grams of fat 25 grams of fat

Thats almost 350 more caloriesand 2.5 times more fat found intodays typical serving.Thesuggested serving size is about1/3 of what most fast food

restaurants now serve.


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Dare to Comparepizza meal

You can save 792 caloriesand 24 gramsof fat by

choosing Option B!

Menu Item Calories

(kcals)

Fat Grams (g)

Option A

3 Slices of pepperoni pizza (medium crust) from amedium-sized pizza

780 30

2 Cheese breadsticks 400 20

Medium soft drink (not diet) 220 0

Total 1400 50

Option B

2 Slices of Hawaiian-style or Veggie-style pizza (thincrust) from a medium pizza

400 14

Side salad with low-fat, Ranch-style dressing 80 7

2% Milk (250 mL or 1 cup) 128 5

Total 608 26

Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurants website.


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Dare to Comparesub sandwich meal

You can save 482 caloriesand 33 gramsof fat by

choosing Option B!

Note: Values are approximate. For exact nutritional information about a fast food product,

visit the fast food restaurants website.

Menu Item Calories

(kcals)

Fat Grams (g)

Option A

12 Cold assorted meat sub sandwich, sauce ortopping, tomato, lettuce, pickles on white bun

600 40

Ranch-style sauce, regular (2 Tbsp) 120 14

Medium soft drink (not diet) 220 0

Total 940 54

Option B

6 Roast beef sub sandwich, mustard, sauce, tomato,lettuce, pickles on white bun

230 14

Stock-based soup (e.g. chicken noodle, minestrone,etc.) (1 cup)

100 2

2% Milk (250 mL or 1 cup) 128 5

Total 458 21


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Option A Choices

Choosing traditional fast foods like those mealsdescribed in Option A can provide up to 2/3 of

the daily energy (calorie) needs for most menand women, in only one meal!

Eating Option A-type fast foods on a regularbasis can lead to very unhealthy, high intakes

of calories and saturated fat, and low intakesof several key nutrients.


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Key Points to Consider

To make your next fast food mealhealthier by reducing calories andadding more nutrients, try thefollowing:

Choose broiled, grilled or roastedmeats instead of deep-fried.

Try bean burritos or chili. Limit the amount ofadded sour cream or special sauces that you use.

Choose low-fat white or chocolate milk,or a smallerserving of 100% fruit juice to giveyour meal a nutritional boost -they add nutrients like calcium,

vitamin D, folic acid, etc.


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More Key Points

Choose a baked potato instead of fries(go easy on the sour cream; ask for low-fatversion, if available).

Go for green! Look for dark greens, a varietyof colours and lots of vegetables.

To reduce calories and fat, when you order

your salad, ask for low-fat dressing on the side. Choose a whole wheat bun or bread,

if available, for added fibreand other nutrients.


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More Key Points

Choose the low-fat or fat-free sauces andtoppings for hamburgers and othersandwich-type meals.

Use low-calorie toppings like ketchup,mustard, salsa, and relish.

Order lean meats for sandwiches and subssuch as turkey, chicken breast, roast beef,or ham instead of high-fat meats like

pepperoni, salami, etc.

Avoid super-sizing your meal. Extralarge servings are not a good dealwhen it comes to your weight

and your health!


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Add-ons from Home

Pack a few nutritious lunch or snackitems from home if you plan to pickup an order from a fast food restaurant

to eat it in your car, or back at work.

Try including fresh veggies(carrots, peppers); 100% fruit

juice; low-fat granola bars; freshfruit; dried fruit, etc.


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Shake-Up on Salt

A practical goal for daily sodium (salt) intake isabout 2,000 mg/daythe lower the better for yourhealth. The challenge is that many fast food itemscontain as much as 1,500 mg, in just one meal!

Look for fresh, less processed items like asandwich, a baked potato, fresh fruit or green saladto complement your saltier, fast food entre.

Dont add more salt to your food- try pepper or other non saltcontaining spices!


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Final Thoughts

The next time you visit a fast foodrestaurant for breakfast, lunch, dinner,

or for a snack, think about how you can: Reduce the calorie and fat content

of the meal.

Boost the nutritional quality of the meal.

Make small changes to whatyou order and benefityour health.


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Website Resources

Interactive Nutrient List for Fast Food Restaurants

www.olen.com/food/

Nutrition Resource for Parentswww.nutritionforkids.com

Smart Mouth (for kids)www.smartmouth.org
http://www.olen.com/food/http://www.nutritionforkids.com/http://www.smartmouth.org/http://www.smartmouth.org/http://www.nutritionforkids.com/http://www.olen.com/food/


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More Resources

Latest Health Issues newsletterFamily Focus

Latest brochureWeighing in on Family Health

Other electronic presentations

Focusing on Better Family Eating Habits Families on the Move

No Kids of Your Own to be aRole Model For?


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Contact Information

Windsor-Essex County Health Unit360 Fairview Avenue West, Suite 215

Essex, Ontario N8M 3G4

519-258-2146 x 3100

www.wechealthunit.org
http://www.wechealthunit.org/http://www.wechealthunit.org/

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Fast Foods May04