A Guide to Eating Healthy: Fast Food Style. Agnes Chao & Crystal Diaz de Villegas Duke University 2011 Diet & Nutrition Prof.

Transcription

1 A Guide to Eating Healthy: Created by: Agnes Chao & Crystal Diaz de Villegas Duke University 2011 Diet & Nutrition Prof. Franca Alphin Fast Food Style

2 What is a Healthy Diet? Adequate. Provides enough of the energy, nutrients, and fiber to maintain a person s health. Moderate. Eating the right amounts of foods to maintain a healthy weight and to optimize the body s metabolic processes. Varied. Eating a lot of different foods each day. Balanced. Contains the combinations of foods that provide the proper balance of nutrients. Don t Forget to Stay Active! Maintaining a healthy diet is very important, but it is only half of what it takes to achieve physical health. Daily physical activity is very important too! Try some of our suggestions below to incorporate physical activity into your daily life.. A measure of the amount of energy that comes from the nutrients in the foods we eat. High in... Fruits [Fresh, frozen, canned, or dried] Vegetables [Broccoli, spinach, carrots, sweet potatoes, kidney/ pinto beans] Whole grains [whole grain rice, bread, crackers, cereal, or pasta] Healthy Fats [Fish, nuts, vegetable oils] Limit... If You Normally Do This: Try Doing This Instead: Watch television when you Do 30 minutes of get home at night stretching or lifting of hand weights in front of the television Drive to the store down the Walk to and from the store block [Highly processed foods, condiments] Fat [bacon, butter, coconut] Avoid. Trans Fats [Spreads, packaged foods e.g. cookies, donuts] Go out to lunch with friends Take the elevator at work or at your apartment Take a 15 or 30 minute walk with your friends at lunchtime 3 days each week Take the stairs every other day

3 Other Healthy Fast Food Restaurants Atlanta Bread Au Bon Pain Chipotle Corner Bakery Cafe Einstein Bros. Bagels Jason s Deli Noodles and Company Panera Bread Taco Del Mar Additional Online Resources nutrition_choices.html nutrition/index.html Statistics The Good Quick/Convenient Inexpensive Filling The Bad Fast Food Facts 1 in 4 Americans currently visit a fast food restaurant each day Nearly 34% of adults in America are obese and 34% are considered to be overweight 20% of adults in Durham, NC consume fast food 3 or more times per week 65% of adults in Durham, NC are overweight or obese High in sodium and saturated fat One meal typically provides more than enough calories, fat, and sodium for an entire day The Ugly Frequent fast food consumption is associated with... Obesity Type II Diabetes Heart Disease

4 Making Better Choices at Fast Food Restaurants It is best to eat fast food as little as possible, as it is energy dense, high in saturated fat, low in vitamins and minerals, and associated with low vegetable and milk intake. However, we realize that many lifestyles depend on a fast food diet and thus it is even more important to learn ways to side step or reduce the unhealthy nutritional components of fast food. General Suggestions Drink water with your meal. Soda is high in sugar and calories. Try ordering unsweetened ice tea or add a slice of lemon to your water. Undress your food. Mayonnaise, salad dressings, and ketchup are high in fat or sodium. Try scraping off the mayonnaise or ketchup on your burger/sandwich, and get your salad dressing on the side. Customize your order. Many foods would be healthier if they were prepared differently. Try asking for your chicken to be grilled rather than deep fried/ crispy. Avoid bacon. Bacon is high in fat and calories and has very few nutrients. Instead of adding bacon to burgers/ sandwiches for extra flavor, try adding extra pickles, onions, tomatoes, etc. Avoid super sized portions. A single fast food meal provides enough calories for an entire day. Don t super size! Eat mindfully. The way you consume your food can directly impact your body. Instead of going through the drive thru, try ordering at the counter and sitting down to enjoy your food. Try one of these healthier snacks! Apple Fries Unsalted Fries (value) 6 pc. Chicken Burger King Fat

5 Snacks McDonald s Hungry between meals? Examples of Healthier Options Familiarize yourself with this guide or others that provide nutrition information on food items at fast food restaurants before eating out. Yogurt Parfait Fruit & Walnut Salad Ice Cream Cone Grilled Snack Wrap Apple Dippers Fat The recommendations provided in this guide are based on the needs of an average person who consumes 2,000 calories per day. Please adjust accordingly. The following are examples of healthier options at McDonalds and Burger King, but they are far from perfect and should still be consumed in moderation. Challenge: How often do you eat at fast food restaurants? This week, try cutting the number of your visits in half! For example, if you normally eat at fast food restaurants 4 times a week, try only going 2 times this week. Develop new healthy habits!

6 Breakfast McDonald s 1 Egg McMuffin & 1 Milk (2%) Burger King Tender grill Chicken Salad, Olive Oil, & Hershey s Sundae Pie Fat Fat Egg McMuffin Milk 1% Caution: Meal is high in sodium Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer! Chicken Salad Olive Oil Hershey s Pie Caution: Meal is very high in sodium and sat. fat Alternatives: If you don't like chocolate, try some apple fries instead

7 Dinner McDonald s 1 Southwest Chicken Salad with Southwest Dressing & Vanilla Reduced Fat Ice Cream Cone Burger King 1 BK Breakfast Muffin Sandwich & 1 Milk (fat free) Fat Fat SW Salad SW Dressing Ice Cream Cone Caution: Meal is very high in sodium Alternatives: Ask for olive oil instead of SW dressing Breakfast Sandwich Fat Free Milk Caution: Meal is high in sodium Alternatives: Substitute milk for orange juice or a regular coffee, whichever you prefer!

8 Lunch McDonald s 6 pc Chicken McNuggets, 1 Mac Snack Wrap & 1 Fruit and Walnut Salad Burger King 8 pc Chicken Tenders, Sweet & Sour Sauce, & Apple Fries Fat Fat McNuggets Snack Wrap F & W Salad Caution: Meal is high in sodium and sat. fat Alternatives: Drink water instead of soda. Get the snack wrap with no added sauces Chicken Tenders S & S Sauce Apple Fries Caution: Meal is slightly high in sodium Alternatives: Try eating the chicken tenders with ketchup