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INTRODUCTION------So you've been hit with ‘the crave’... you take a hike (or your bike) to the nearest fast food joint to feed your need. Just what are you getting with your burger and fries? Usually more than you bargained for in fat (among other items)! How do you please your taste buds but still keep your arteries clear and your bathroom scale from groaning when you walk by? TASK/PROCESS-----Read the questions in the next two pages. Answer the questions that apply to your level attempted. The first page is a point of reference for the entire project (it gives you an idea of what you’re dealing with). Go to the fast food links (inside the questions they are linked in blue-ignore the ones on the right/left) and answer the questions to find information on the nutritional value of your favorite fast foods. Finding the answers will help you juggle your choices and munch out with a clear conscience!
In a diet Which is about right for... with daily (HIGHLIGHT WHERE YOU ARE) calories of... Grams of total fat Grams Of total saturated fat
Sedentary women, young children, and some older adults Most children, teenage girls, active women, women who are pregnant or breast feeding, and many sedentary men. Teenage boys, many active men, and some very active women
53 73 93
18 24 31
OK, what am I supposed to eat?
On the average, Americans eat a diet in which about 36 percent of the calories come from fat. This is too high for good health for MOST people. The Dietary Guidelines suggest a goal of 30 percent or less of total calories from fat. They also suggest limiting saturated fatty acids to less than 10 percent of calories. What % of your calories should come from fat <30%, saturated fat <10% (read above).
Where would you place yourself? Highlight the chart above. Using
Well, what's the largest amount of saturated fat that should be in my food each day? Based on the chart, how many total grams of Total Fat should be in the food you eat per day? _____93______ Saturated Fat per day __31____
What the largest amount of cholesterol and sodium you should have in your diet ALL DAY? Check out the USDA’s Dietary Guidelines to find out how much are you supposed to have all day? Total Cholesterol = ____300mg________ Total Sodium=____2300mg_______ What is the problem with having a diet too high in fat and cholesterol ? Click here: One may develop a disease such as atherosclerosis at an earlier age.
How many McDonald’s fries can you munch?
How many TOTAL fat grams are in a large order of McDonald’s fries? ___25g_____ How many SATURATED fat grams are in a Big Mac? __10g____ *Put together a meal that you might get @ McDonalds (list it below) provide total calories:
item___10pc nugget+large fries+large drink_( ( 500 ) cal = large drink sprite (280) ) cal + item___10pc nugget______ ( 470 ) cal + item_large fries_
What is the % DV of Saturated fat in a Big Mac:___10g___ Describe what this statement means: __there are 10g of saturated fat in a big mac_________________________
Will a Taco Bell Gordita make you gordo (fat)?
How many TOTAL fat GRAMS are in 1 Chalupa (pick any one)? ____16g______ How much SODIUM is in a Fiesta Burrito (Chicken)? __120mgs_ What is the % DV of this : _50%___ *What % of calories are from fat in your Chalupa? ( Fat Cal in Chalupa =210_/ Total Cal 300) = (.55__) or _55__
% What was the Lawsuit filed on Taco Bell Meat (click here):
Wolfing down a Wendy's meal...
How many fat GRAMS are in a BAJA Salad (not ½ size) ___32g___ How many Total CALORIES are in a ¾ lb*Triple 1060_ How many Fat Calories are in the above sandwhich? (Note: There are 9 calories in a gram of fat). ___117.8__ What's a healthier choice at Wendy’s besides any one of these items? Jr. hamburger patty; only 110c
Come on Jared….tell it as it is!
Which 6 inch sub has the LEAST calories ____blt__ Most Calories _chicken and bacon ranch melt Which 6 inch sub has the LEAST total fat _blt__ Most Total Fat ___chicken and bacon ranch melt_ Now Make an ‘actual sandwhich’ Calories Total Fat (g) Sat. Fat. (g) Take a 6’ Subway Veggie Delite (initial) _230____ ___2.5g ___.5g___ dd a meat, list it (__turkey breast) + _280____ __3.5___ ____1__ Add chipotle sauce + __380___ __13.5____ 2.5___ Add a cheese, list it (american) + _420____ _____17__ _4.5__ Add Mayonnaise ___330_____ _29____ __6.5_ Bag of chips or cookie _460____ __31____ __6.5__ Large soda (figure out based on32 oz cola) _740__ 31 6.5
Add and total the columns to find the nutritional value of the meal
Total everything that you’ve added: (totals) ___740_____ cal Choose your favorite fast food restaurant to answer questions. Restaurant Choice : __Mcdonalds____
Note: To find Daily Value, divide how much the item contains by the recommended allowance.
____31_____ g ____6.5__ g How does portion size affect the nutritional content (calories, fat grams, and sodium)? Obviously the more one eats, the more calories, fat grams, and sodium one will obtain Conclusion--List two suggestions how we can incorporate fast food restaurants into a healthy diet. 1. Eat fast food sparingly 2. Eat fast food only as an alternative What was the absolutely unhealthiest, fattiest, artery clogging food you could find? Item: large oreo sonic blast_____ Sat. Fat Content: __60g_ grams Total Fat Content: ___93g__ grams Total Calories: _1780___ calories
a. Which option has the greatest amount of total fat? Item:20pc mcnuggets Amount: 59_g, daily value 93__
*Total fat grams (<65 g/day) Sat fat grams (<20 g/day)
b. Which option has the highest calorie count? Item: _20pc mcnuggets_Amount: 10, daily value 61__ * Average intake is 2200-2800/day (use your own) c. Which option has the most sodium content? Item: _20pc mcnuggetsAmount: 940_mg, daily value 2800__ * (<2400 mg/day) What are 3 healthy options? (Look for lower fat and lower sodium content). 1).Item premium Caesar salad w/ grilled chicken Cal. _190_ Fat__5___g 2). Item _premium bacon ranch salad w/ grilled chicken Cal. _390__ Fat__9___g
3). Item _ranch snack wrap grilled Cal. _270_ Fat__12_g
“You are what you eat”….said someone wise