Transcription
A Guide to EatingHealthy:Created by:Agnes Chao &Crystal Diaz de VillegasDuke University 2011Diet & NutritionProf. Franca AlphinFast Food Style
What is a Healthy Diet? Don’t Forget to Stay Active!Adequate. Provides enough of the energy, nutrients, andfiber to maintain a person’s health.Moderate. Eating the right amounts of foods to maintaina healthy weight and to optimize the body’s metabolicprocesses.Varied. Eating a lot of different foods each day.Maintaining a healthy diet is very important, but itis only half of what it takes to achieve physicalhealth. Daily physical activity is very importanttoo! Try some of our suggestionsbelow to incorporate physical activity into yourdaily life.Balanced. Contains the combinations of foods thatprovide the proper balance of nutrients.Calories.A measure of the amount of energy that comesfrom the nutrients in the foods we eat.High in.Fruits [Fresh, frozen, canned, or dried]If You Normally Do This: Try Doing This Instead:Vegetables [Broccoli, spinach, carrots,sweet potatoes, kidney/ pinto beans]Watch television when you Do 30 minutes ofget home at nightstretching or lifting ofhand weights in front ofthe televisionWhole grains [whole grain rice,bread, crackers, cereal, or pasta]Healthy Fats [Fish, nuts, vegetable oils]Limit.Sodium [Highly processed foods, condiments]Saturated Fat [bacon, butter, coconut]Drive to the store down the Walk to and from the storeblockGo out to lunch withfriendsTake a 15 or 30 minute walkwith your friends at lunch‐time 3 days each weekTake the elevator at workor at your apartmentTake the stairs every otherdayAvoid .Trans Fats [Spreads, packaged foods e.g. cookies, donuts]
Other Healthy Fast FoodRestaurantsFast Food FactsAtlanta BreadAu Bon PainChipotleCorner Bakery CafeEinstein Bros. BagelsJason’s DeliNoodles and CompanyPanera BreadTaco Del MarAdditional Online ResourcesStatistics 1 in 4 Americans currently visit a fast food restaurant each dayNearly 34% of adults in America are obese and 34% are consideredto be overweight20% of adults in Durham, NC consume fast food 3 or more timesper week65% of adults in Durham, NC are overweight or obeseThe Good Quick/ConvenientInexpensiveFillingThe Bad High in sodium and saturated fat http://www.mcdonalds.com/us/en/food/food quality/nutrition choices.html lThe Ugly http://www.nutrition.govFrequent fast food consumption is associated with. http://www.healthydiningfinder.com/One meal typically provides more than enough calories,fat, and sodium for an entire dayObesityType II DiabetesHeart Disease
Making Better Choicesat Fast Food RestaurantsTry one of these healthier snacks!Burger KingIt is best to eat fast food as little as possible, as it is energy dense, highin saturated fat, low in vitamins and minerals, and associated with lowvegetable and milk intake. However, we realize that many lifestylesdepend on a fast food diet and thus it is even more important to learnways to side‐step or reduce the unhealthy nutritional components offast food.General SuggestionsDrink water with your meal. Soda ishigh in sugar and calories. Try orderingunsweetened ice tea or add a slice oflemon to your water.Satu CarbsCalories rated Fat Sodium(g)(mg)(g)“Undress” your food. Mayonnaise, salad dressings, andketchup are high in fat or sodium. Try scraping off the mayon‐naise or ketchup on your burger/sandwich, and get your saladdressing on the side.Customize your order. Many foods would be healthier ifthey were prepared differently. Try asking for your chicken tobe grilled rather than deep fried/ crispy.AppleFriesAvoid bacon. Bacon is high in fat and calories and has veryfew 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 pro‐vides enough calories for an entire day. Don’t super‐size!Eat mindfully. The way you consume your food can directlyimpact your body. Instead of going through the drive‐thru, tryordering at the counter and sitting down to enjoy your 402826 pc.Chicken2502.58201614
SnacksExamples of HealthierOptionsHungry between meals?McDonald’sSatu Calories ratedFat (g)CarbsSodium (g) Protein(mg)(g)YogurtParfait160185314Fruit &WalnutSalad2101.560314Ice leDippers100035230 Familiarize yourself with this guide or others that providenutrition information on food items at fast foodrestaurants before eating out. The recommendations provided in this guide are based onthe needs of an average person who consumes 2,000calories per day. Please adjust accordingly. The following are examples of healthier options atMcDonalds and Burger King, but they are far from perfectand should still be consumed in moderation.Challenge: How often do you eat at fastfood restaurants?This week, try cutting the number of yourvisits in half! For example, if you normally eatat fast food restaurants 4 times a week, try onlygoing 2 times this week. Develop new healthyhabits!
BreakfastMcDonald’sBurger KingTender‐grill ChickenSalad, Olive Oil, & Her‐shey’s SundaePie1 Egg McMuffin &1 Milk (2%)EggCaloriesSatu ratedFat 5128McMuffinMilk 1%Caution: Meal is high in sodiumAlternatives: Substitute milk for orange juice ora regular coffee, whichever you prefer!CaloriesSatu ratedFat (g)CarbsSodium(g)(mg)ChickenSalad2303920933Olive on: Meal is very high in sodium and sat. fatAlternatives: If you don't like chocolate, try someapple fries instead
DinnerMcDonald’sBurger King1 Southwest ChickenSalad with SouthwestDressing &1 BK Breakfast MuffinSandwich &1 Milk (fat‐free)Vanilla Reduced FatIce Cream ConeSW SaladCaloriesSatu ratedFat tCaloriesSatu ratedFat g)SandwichSW Dress ing1001340111Ice CreamCone150260244Caution: Meal is very high in sodiumAlternatives: Ask for olive oil instead of SWdressingFat FreeMilkCaution: Meal is high in sodiumAlternatives: Substitute milk for orange juice ora regular coffee, whichever you prefer!
LunchMcDonald’sBurger King6 pc Chicken McNug‐gets, 1 Mac SnackWrap & 1 Fruit andWalnut SaladSatu Calories ratedFat (g)8 pc Chicken Tenders,Sweet & SourSauce, & AppleFriesCarbsSodium (g) Protein(mg)(g)CaloriesSatu ratedFat 0Caution: Meal is high in sodium and sat. fatCaution: Meal is slightly high in sodiumAlternatives: Drink water instead of soda. Getthe snack wrap with no added saucesAlternatives: Try eating the chicken tenderswith ketchup
McDonald’s Familiarize Calories Satu rated Fat (g) Sodium (mg) Carbs (g) Protein (g) Yogurt Parfait 160 1 85 31 4 Fruit & Walnut Salad 210 1.5 60 31 4 Ice Cream Cone 150 2 60 24 4 Grilled
