Lesson 10

Fast Food and Special Diets

Louise Sheehan Course Educator

Diploma in Nutrition – Part I

➢BMI is a good indicator of your risk of disease but does not take into account muscle mass and where you hold your weight

➢Waist circumference is an important measurement as carrying weight around the middle is extremely dangerous for health

➢You can use equations to work out how many calories you need to eat on a daily basis to lose, maintain or gain weight

➢Weight loss is possible for everyone but there is no quick fix!!

➢Case study 2- send answers to louise.sheehan@shawacademy.com

Lesson 9 Recap

What is physical activity What are the benefits of physical activity How much should you be doing? Exercise and weight loss

Fast Food and Special Dietsinto your lifestyle

Introduction to sports nutrition What nutrients do you need more of when very active Sports supplements- pros and cons

What is Fast FoodWhy do we eat itWhat affect fast food has on your healthHow to prepare healthy food at homeAdvice for eating out

Special diets:

Lowering cholesterol Type 2 Diabetes Vegetarians Coeliac Lactose Intolerant

What are they What special dietary considerations need to

be taken into account??

Lesson 10 Agenda

• You could be giving harmful advice to someone who requires specialised dietary advice

• You could end up suffering from diet related diseases long-term

• You must be aware of reasons why people eat what they eat

• Nutrition is not always straight forward!

Risk of NOT being aware of Special Diets

Farm

Food and Beverage

Manufacturers

Food and Beverage Retailers

Wholesalers, Transport,

Warehousing

Consumer

From Farm to Fork

Rise in consumption of Fast Food Rise in Obesity Rates

What Do You Think?

Tastes good but is it good

for you??

“Food that can be prepared quickly and easily andis sold in restaurants and snack bars

as a quick meal or to be taken out” (WHO)

Fast Food

>500,000 fast food places worldwide

96% of kids can recognise Ronald McDonald with only Santa being more recognisable

$100billion is the amount Americans spend on fast food every year

You can eat your entire day’s calorie allowance in one fast food meal

$4.2 billion spent on advertising in US in 2010

There was a 54% increase in the number of possible kids' meal combinations available in 2013 compared with 2010.

Fast Food Facts

Instantly gratifying and pleasurableFast at satisfying hungerBusy lifestylesLack of time to cook from scratchFussy eatersLow costEfficient ServicesCasual AtmosphereLess hassleClever marketing makes it attractive

Why Do People Choose Fast Food?

Fast Food Presentation

High in :Calories

SugarFat Salt

Additives

Fast Food- Reality

Calories in Junk Food

Liver damage

Health Pays the Price

Increased risk CVD

No nutrients= no energy

Overweight and obesity

Increased risk Type 2 Diabetes

If We Could See the Damage

If We Could See the Damage

If We Could See the Damage

Fast Food Experiment:30 days- ate only from McDonalds

Results: Gained 25lbs, experienced headaches, fatigue, indigestion, increased cholesterol levels, increased levels of

uric acid and a mild chemical hepatitis

UK Chef Jamie Oliver won a battle against Mc Donald's after showing how Mc Donald’s hamburgers were made- the franchise changed it’s recipe. Previously the fatty parts of beef were "washed" in ammonium hydroxide and used in the filling of the burger. http://www.youtube.com/watch?v=twOj0XNCyaY

War on Fast Food

Allows more control over

what you eat

Encourages a healthy attitude

towards food

More nutritious

option than fast food

Excellent bonding experience for

families and friends

Home Cooking

Remember 1tbsp oil= 120kcals….Swap frying for:

BakingBraisingBoiling GrillingPoachingRoastingSautéingSteamingStir-fryPressure Cooking

Varying cooking method

makes meals more

interesting

Healthy Cooking Methods

Stick with fresh salad ingredients as the base e.g. lettuce, cucumber, tomato, celery etc.

If adding chickpeas, kidney beans, avocado etc. check the calorie count (especially if you want to lose weight)

Watch out for unhealthy extras!! E.g. croutons, creamy salad dressings. Avoid creamy salads such as potato salad, coleslaw, pasta salad, tuna mayo- can be source of hidden fat and calories

Add lean protein e.g. eggs, ham/chicken/turkey slices, tinned tuna

Flavour salad with vinegar e.g. balsamic vinegar, lemon/lime, salt and pepper or low calorie salad dressings

Salads are a great meal option and you can make healthy alternatives to high fat shop options if you make them at home!

OR

What About Salads?

** See our recipes for quick and healthy meals

Use pre-prepared frozen vegetables

Buy ready chopped fresh veg (without sauce)

Allocate a few hours one day to cooking

Make food in bulk, separate into individual containers and freeze for use during the week (Remember to thaw thoroughly before cooking!!)

Busy with kids? Include them in the cooking process

Vary your meals and this will encourage you to cook from

scratch

No Time to Cook?

Eat fresh fruit and veg asap rather than storing for a long time Nutrients from vegetables can leach into water when boiling- do not throw away

the water, use it for soups or stocks Only cook vegetables briefly- until soft- do not overcook Use a lid to keep in steam- allows veg to cook quickly Steaming is a good option for maintaining nutrients in vegetables Cook vegetables that require a longer cooking time first e.g. carrots then add

softer veg e.g. peppers Avoid leaving any vegetables open to the air, light or heat if they have been cut.

Always cover and chill them. But don't soak, because vitamins and minerals can dissolve away

Follow recipes

Warning

Plan meals and make a listSearch the cupboards to see what you have in stockDon’t go shopping while hungryLimit shopping to once or twice a weekStick to the list- avoid special offers, all add up!Choose supermarket own brandsBuy canned and non-perishable foods in bulkRemember special offers are only good value if you need the productsBring a packed lunch to workSave eating out for special occasions

Eating Healthy on a Budget

Ditch the bread basket Fill up on water before the meal Share a starter - avoid creamy soups or battered meats/chicken Main course - choose a meal full of vegetables and served with

a lean meat/chicken or fish. Again avoid battered or those in a creamy sauce

How is the food cooked? Grilled/ boiled/ stir-fry is best but can still have hidden fat

Ask for dressings on the side Swap chips for side salad Watch your alcohol intake- drink water If you ate a starter, skip dessert Sharing dessert can cut down on calories- ask for no cream Fruit salad or sorbet can be healthiest options Coffee- choose non-fat option, don’t add sugar Leave the complementary chocolates for the waiters

Make Eating Out Healthy

1. Eat less saturated fat- commonly found in meat and dairy: butter, cream, cheese, full fat dairy, meat and meat products e.g. sausages and pudding

2. Avoid trans fats- in processed foods and hydrogenated oils3. Choose low fat cooking method4. Trim fat off meat

1. Choose unsaturated oils e.g. olive or rapeseed oil2. Increase your fibre intake e.g. oats3. Beans/lentils- 3-4 times a week (fibre)4. Beta-glucan- found in barley- can help lower cholesterol5. Plant sterols/stanols- 1.5-2.4g/day- reduce cholesterol 7-10% in 3

weeks

(Source: INDI)

Lowering Cholesterol

Healthy eating Regular Activity

Maintaining a healthy weight

Tablets or insulin may be needed where

diabetes is poorly

controlled

Diabetes Diet

Not AdvisedLaxative Effect

Expensive

Diabetes Products

Lacto-Vegetarians - eat dairy foods but exclude meat, fish, poultry and eggs as well as foods that contain them

Lacto-ovo vegetarians - eat dairy products and eggs but exclude meat, fish or poultry

Ovo-vegetarians - eat eggs but avoid all other foods including dairy

Vegans - avoid all animal products and animal by-products e.g. honey, fur

Plant Based Diets

Dairy/fish Vegetable

Protein eggs, milk, cheese, yoghurt beans, lentils, chickpeas, tofu, quorn, soya, nuts, quinoa

Iron Dried beans and peas, lentils, fortified breakfast cereal, dark green leafy veg

Vitamin C Strawberries, oranges, tomatoes, citrus fruits, cabbage and broccoli

Calcium milk, cheese, yoghurt Dark green veg, fortified breads, nuts, peas, lentils, tofu and dried fruit

Vit D (sunlight) oily fish, eggs, dairy foods Fortified breakfast cereal

Vit B12 eggs, yeast extract, soya milks and yoghurts, textured vegetable protein and fortified breakfast cereals.

Omega 3 Fatty acids canola oil, walnuts, soy oil, ground flaxseeds and soy beans

Plant Based Diet

Gluten: Protein found in wheat, barley, oats and rye

Consumption- damages small bowel

Reduced absorption of nutrients

Results in: weight loss, anaemia, fatigue

Cause: unknown

Treatment: follow a life-long gluten free diet

Complications: Osteoporosis, cancer

Coeliac Disease

Naturally occurring sugar in milk Found in milk, cheese, yoghurts Body produces little or no Lactase (enzyme

needed to break down lactose)

Hereditary Primary Secondary

SYMPTOMS

Feel unwell 30mins to 2 hours after eating a lactose containing food: Symptoms: Diarrhoea Excess wind Bloating Cramps Nausea

** Overall not considered harmful to health

Lactose Intolerance