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The Fast Food Challenge
Making Good Food Choices in a Fast-Paced World
Lesson Objectives
•At the end of this lesson you will be able to make healthier choices when dining at fast food establishments
2012 PBRC 3
Calorie content of foodsWhich of these has the highest calorie
content?
2012 PBRC 4
Chicken Selects Chicken Selects Premium Breast Premium Breast
Strips (10)Strips (10)(McDonald’s)(McDonald’s)
Meat Lovers Pizza - 2 slices
(Pizza Hut)
Double Quarter Pounder with
Cheese (McDonald’s)
Double Whopper (Burger King)
A
B
C
D
Calorie content of foodsWhich of these has the highest calorie
content?
2012 PBRC 5
Chicken Selects Premium Breast
Strips (10)(McDonald’s)
Meat Lovers Pizza - 2 slices
(Pizza Hut)
Double Quarter Pounder with
Cheese (McDonald’s)
Double Whopper Sandwich with
Cheese (Burger King)
1, 070 Calories
1,270 Calories
730 Calories
740 Calories
A
D
B
C
Fat content of mealsWhich of these has the highest fat
content?
2012 PBRC 6
10 pc Chicken Nuggets
(McDonald’s)
Sausage Lover’s Pizza - 2 slices
(Pizza Hut)
Fiesta Taco Salad
(Taco Bell)
Bacon Egg and Cheese Biscuit
A
B
C
D
Fat content of mealsWhich of these has the highest fat
content?
2012 PBRC 7
10 pc Chicken Nuggets
(McDonald’s)
Sausage Lover’s Pizza - 2 slices
(Pizza Hut)
Fiesta Taco Salad
(Taco Bell)
Bacon Egg and Cheese Biscuit
30 grams
26 grams
46 grams
40 grams
A
B
C
D
Sugar content of mealsWhich of these has the highest sugar
content?
2012 PBRC 8
Small Powerade(McDonald’s) Small
Caramel Iced Coffee
(McDonald’s)
Vanilla Ice Cream Cone
(McDonald’s)
Small Orange Juice
(McDonald’s)
A
B
C
D
Sugar content of mealsWhich of these has the highest sugar
content?
2012 PBRC 9
Small Powerade(McDonald’s) Small
Caramel Iced Coffee
(McDonald’s)
Vanilla Ice Cream Cone
(McDonald’s)
Small Orange Juice
(McDonald’s)
21 grams
20 grams
21 grams
30 grams
A
B
C
D
Salt content of mealsWhich of these has the highest salt
content?
2012 PBRC 10
Chicken Teriyaki Bowl
(Jack in the Box)
Jumbo Jack w/Cheese
(Jack in the Box)
Large Curly Fries(Jack in the Box)
Bacon Cheddar Potato Wedges
(Jack in the Box)
1910 mg
1060 mg
1310 mg
1250 mg
A
B
C
D
Salt content of mealsWhich of these has the highest salt
content?
2012 PBRC 11
Chicken Teriyaki Bowl
(Jack in the Box)
Jumbo Jack w/Cheese
(Jack in the Box)
Large Curly Fries(Jack in the Box)
Bacon Cheddar Potato Wedges
(Jack in the Box)
1910 mg
1060 mg
1310 mg
1250 mg
A
B
C
D
Form 5 groups based on your fast food liking
1.Pizza- Dominoes, Pizza Hut, and Peter Piper
2.Hamburgers- Burger King, McDonalds, In N Out, Jack In The Box
3.Sandwiches/Subs- Chick-fil-A, Subway, Eegees
4.Mexican- Taco Bell, Chipotle, Dell Taco5.Other- KFC, Panda Express,
2012 PBRC 12
NOT SURE WHAT YOU WANT???
LET ME HELP YOU DECIDE
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2012 PBRC 23
LET’S TRY AGAIN
1.Pizza- Dominoes, Pizza Hut, and Peter Piper
2.Hamburgers- Burger King, McDonalds, In N Out, Jack In The Box
3.Sandwiches/Subs- Chick-fil-A, Subway, Eegees
4.Mexican- Taco Bell, Chipotle, Dell Taco5.Other- KFC, Panda Express,
2012 PBRC 24
Obesity in the United States
• Approximately 17% (or 12.7 million) of children and adolescents aged 2—19 years are obese
• 20.5% of 12- to 19-year-olds are obese.• Obesity among children and adolescents varies based
on ethnicity • Hispanics -22.4%• African Americans-20.2% • Caucasians -14.1%
2012 PBRC 25
Why Are We So Unhealthy?
• 1.) Changes in how we eat• Less time spent eating with family• Higher consumption of soft drinks /sport
drinks• More fast food /quick service food
• 2.) Changes in how we move• No free time to exercise• Increase in popularity of video games and
social media2012 PBRC 26
What is the Cause?Many factors•Energy imbalance •Excess calories consumed versus calories burned by the body •Large portion sizes
2012 PBRC 27
Eating versus moving
Portion size changes
2012 PBRC 28
45 vs 350 Calories
500 vs 850 Calories
500 vs 1025 Calories!
Energy Balance
2012 PBRC 29
Calories usedCalories consumed
When calories consumed are greater than calories used by the body, weight gain is the result.
Energy in Energy out<=>
Think back to the movie we watched
Are all calories the same?
2012 PBRC 30
It is MUCH more than calories it is
Foods that are:
• 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 31
Information on Fast Food
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 33
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 34
Fast FoodsKnow what you are
eating
• Look at the nutrition guide at fast food restaurants.• Know your portion sizes.• Learn the various ways that foods are cooked.
2012 PBRC 35
You should:
A Closer Look at Serving Size
Soft DrinksMy 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
2012 PBRC 37
A large drink has more than double the calories of a
small drink.
Soft DrinksA Better Idea Would Be:
Drink Water or order 1% milk instead of regular soda
•Get more nutrients:• calcium & protein
2012 PBRC 38
French FriesMy 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
2012 PBRC 39
Large fries have more than twice the amount of fat grams and total
calories than the small fries.
French FriesA Better Idea Would Be:
• 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.
• Or have a side of fruit
2012 PBRC 40
Exit Ticket:
201
1.How did making your dream meal make you feel?2. How can you make healthier choices in the future based on what you learned today.
After your exit ticket please empty your sugar and salt bags back into the CORRECT container.
Making Healthier ChoicesA Comparison of Different Foods
Making Healthier ChoicesTips for Choosing Wisely
• 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 43
Making Healthier ChoicesTips for Choosing Wisely
• 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 44
Choosing Healthier Options for Breakfast, Lunch, and
Dinner
A look at the end result!
Teen’s Choices
Healthy Choices/BalanceBreakfast (Typical)
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 46
Large breakfast with everything(scrambled eggs, sausage patty,
hash browns, and biscuit)Medium Orange Juice (16 oz)
Healthy Choices/Balance
Breakfast (Better Choice)
1 Biscuit, PlainYogurt Parfait (small)Strawberry Preserves
Small Orange Juice (12 oz)
2012 PBRC 47
Kcal: 575 Cholesterol: 5 mg
Total Fat: 13 g Sodium: 770 mg
Saturated Fat: 3.5 g Fiber: 2 g
Trans Fat: 5 g
By Choosing the Better BreakfastYou saved:
335 Kcal33 g Total Fat
10.5 g Saturated Fat2 g Trans Fat
460 mg Cholesterol705 mg Sodium
At this meal
2012 PBRC 48
Healthy Choices/BalanceBreakfast (2nd Better
Choice)
English MuffinScrambled Eggs
Strawberry Preserves Small Orange Juice (12 oz)
2012 PBRC 49
Kcal: 535 Cholesterol: 435 mg
Total Fat: 16.5 g Sodium: 490 mg
Saturated Fat: 5 g Fiber: 2 g
Trans Fat: 0 g
By Choosing the 2nd Better BreakfastYou saved:
375 Kcal29.5 g Total Fat
9 g Saturated Fat7 g Trans Fat
30 mg Cholesterol985 mg Sodium
At this meal
2012 PBRC 50
Healthy Choices/BalanceLunch (Typical)
Large hamburger with CheeseMedium French fries
Medium Soft Drink
2012 PBRC 51
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
Healthy Choices/Balance
Dinner (Typical)
Fried chicken pieces (5)Medium Soda
Baked Apple Pie
2012 PBRC 52
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
Healthy Choices/BalanceDinner (Better Choice)
Asian Salad with Grilled ChickenNewman’s Own Low Fat Sesame Ginger Dressing
WaterVanilla Reduced Fat Ice Cream Cone
2012 PBRC 53
Kcal: 530 Cholesterol: 80 mg
Total Fat: 16 g Sodium: 1,660 mg
Saturated Fat: 3 g Fiber: 6 g
Trans Fat: 0 g
By Choosing the Better DinnerYou saved:
560 Kcal28 g Total Fat
6 g Saturated Fat9 g Trans Fat
10 mg Cholesterol55 mg Sodium
At this meal
2012 PBRC 54
And, gained 4 g of fiber!
Choose a restaurant
Get a sheet ( 1 PER GROUP)
Find best main menu item / worst main menu item then fill in in-between
Do same for complimentary items and desserts
Choose calories or fat
Fast Food Poster Example:
Unhealthy –versus- Healthier
