Eating and Exercising On the Move Mrs. Burkett Virginia Cooperative Extension
Fast Food McDonald s, Burger King, Arby s, Wendy s, Taco Bell, Chick-fil-a, Subway Fast food is often convenient because it is quick and cheap Bad reputation because of all the unhealthy food offered However, there are also healthy options, and you can learn to eat smart even at a fast food restaurant!
The Not-so-Great Parts of Fast Food Why are most fast foods so unhealthy, and what can you do to avoid them? 1. PORTION SIZE Excess sugar, salt, and fat 2. LACK OF FRUITS/VEGETABLES 3. SOFT DRINKS 4. FRIED FOOD (french fries)
PORTION SIZE Too much food= too many calories, too much sugar, salt, and fat Excess sugar= tooth decay and weight problems Excess salt and fat= harm to your heart, body Ways to avoid: Small drinks (unless it is water or milk) Smaller portions of almost everything on the menu, unless it is a fruit or vegetable If you do have a large portion, take it home and save the rest for later
TO DEMONSTRATE PORTION SIZE
22 tsp 15 tsp 10 tsp 7 tsp SUGAR CONTENT IN FAST FOOD SOFT DRINKS
1/2 tsp 3/16 tsp 1/8 tsp SODIUM CONTENT IN FAST FOOD FRIES
27 tsp 10 tsp 2 tsp FAT CONTENT IN FAST FOOD HAMBURGERS
LACK OF FRUITS/VEGETABLES Although many fast food restaurants are adding fruits and vegetables to their menus, the selection is still very limited Can you get broccoli, cauliflower, green beans, sweet potatoes, or peppers at McDonalds or Burger King? Most likely, NO! Fruits and vegetables provide ESSENTIAL vitamins and minerals for your health Much more important for your health than the fries, ice cream, chips, cookies, etc that you find at fast food restaurants
FRUITS AND VEGETABLES???
FRUITS AND VEGETABLES If eating at a fast food is necessary, always choose fruit and/ or a salad/vegetables (light on the dressing!) McDonald s: Apple Dippers, salad, Fruit parfait Chick-Fil-A: Fruit Cup, salad Wendy s: Mandarin Orange cup, salad
SOFT DRINKS Did you know that by drinking one soda a day you can gain up to 15 lbs in one year! Soft drinks are full of sugar and empty calories As mentioned before, too much sugar can cause tooth decay and weight/blood sugar problems To avoid these problems, choose water, milk, or 100% fruit juice
BEST BEVERAGE CHOICE? VS VS
BEST BEVERAGE CHOICE VS VS
FRIED FOOD Fried food is VERY common at fast food restaurants Fried food= BAD FAT Bad fat= heart problems, weight problems, excess calories To avoid Always choose grilled meat over fried meat when possible ex. A GRILLED chicken sandwich is a much better choice than a FRIED chicken sandwich Choose sides other than french fries such as fruit, yogurt, or a side salad
Other tips Choose whole wheat products when available Subway offers whole wheat bread Limit sauces Mayonnaise, creamy dressings, and dipping sauces often have a high fat and/or sodium content
General Rules Choose meals with less than 10-15 grams fat per meal Choose foods that provide less than 1,000 mg sodium per serving Recommended daily intake is about 3,000 mg (1 tsp= 2,300 mg) Most fast food companies have nutrition information for all of their food either online or in the restaurant, so always check those labels to see what you are getting in your food
TYPICAL FAST FOOD KIDS MEAL
WHAT DO YOU THINK?
On the Move: Exercising
Exercise! Exercise at least 60 minutes a day to Feel better Have more energy Improve heart health Manage stress Control weight Develop muscles Have a good attitude Sleep better Get sick less Be mentally alert Improve bone health Improved circulation Be fit Have straight posture Have healthy joints
Heart Health Your heart pumps blood to your entire body! You need exercise to keep your heart strong and healthy Remember to try to exercise for at 60 min a day Aim for activities that keep your heart beating fast
Running Walking Playing sports Swimming Biking Using gym equipment Dancing Many more! Types of Exercise
Don t have time? You should always TRY to make time for at least 60 min of exercise every day, but sometimes it is hard to fit it in to our busy days Exercise when you don t have a lot of time Take the stairs instead of elevators in stores and buildings Clean your room and house Take your dog for a walk
On the Move Being unhealthy You can make healthy choices at fast food restaurants AND get exercise even you are busy and don t have much time!