Quick Quiz

Project Sponsors

• School District of Philadelphia

• Nutrition Center, Department of Bioscience & Biotechnology Drexel University

• USDA project funded through the Food Stamp Program

Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods,

contact the PA Department of Public Welfare’s tool-free helpline at 800-692-7462. This institution is an equal opportunity provider and employer.

Pop Quiz

#1 Quarter Pound Burger with cheese, large fries and diet soda

#2 Crispy chicken salad with 2 oz of creamy Caesar dressing and regular soda

#3 Taco Salad and bottled water

54 grams

34 grams

48 grams

1. Which meal has the least amount of fat?

Fast Food Before Choices

What you might choose:

• Quarter Pound Burger w/cheese

• Large Fries• Large Milkshake

0

10

20

30

40

Quarter Pound

Burger w/cheese

Large Fries Large Milkshake

Grams of Fat

2. How many…

1770

Grams of Fat =

68

Calories =

Grams of Fat

Fast Food Make-Over

0

5

10

15

20

25

30

35

40

Burger vs. Grill

Chx

L. Fries vs.

S. Fries

Milkshake vs.

Water

Before

After

After: Grilled Chicken SandwichSmall Fries and Water

3. How many now…

Calories = Grams of Fat =

630

27

Grams of Fat

Pour Yourself a Bowl of Cereal

4. Serving Size Examples

Baseball

Small computer mouse

Two 9-volt batteries

Deck of cards

= 1 cup of cereal

= 1/2 cup chopped fruit

= 1 1/2 ounces of cheese

= 2-3 ounces of meat

Serving Sizes: Reading Labels 5. How many calories

would you consume if you eat the whole package?

How many grams of fat?

Would you say this food was healthy?

500 calories

24 grams of fat

What food is this?

Mac and Cheese

Not very healthy

Where do I get Energy?

Energy and Fuel comes from food and is measured

in Calories

6. Calories come from: • Carbohydrates

• Protein

• Fat

Activity Level

Gender

Age Sedentary Moderately Active

Active

Female 14-18

1800 2000 2400

Male 14-18

2200 2400-2800 2800-3200

How Many Calories Do I Need?

7. Which has fewer calories ?

17 French fries

1 cup of noodles 1 ounce of chips

1 ounce of pretzels

Which has fewer calories ?

17 French fries

1 cup of noodles 1 ounce of chips

1 ounce of pretzels

8. Which has fewer calories ?

12 ounces low-fat milk

12 ounces of cola12 ounces 100% juice

12 ounces orange soda

Which has fewer calories ?

12 ounces low-fat milk

12 ounces of cola12 ounces 100% juice

12 ounces orange soda

Carbohydrates: provide energy

Simple Sugars

Complex Carbohydrates (Starches)

Dietary Fiber

9. Which foods do you think have fiber??

Fat Matters, But Calories Count

1 Fig Cookie– Fat free 51 calories– Regular 56 calories

Read the nutrition labels and compare the calories in products.

Nutrient data taken from Nutrient Data System for Research, Version v4.02/30, Nutrition Coordinating Center, University of Minnesota

1/2 cup Vanilla Frozen Yogurt–Nonfat 100 calories–Regular 104 calories

2 Tbsp. Peanut Butter–Reduced Fat 187 calories–Regular 191 calories

French Fries

20 Years Ago

Today

210 Calories2.4 ounces

10. How many calories are intoday’s portion of fries?

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

610 Calories

6.9 ounces

Calorie Difference: 400 Calories

French Fries

20 Years Ago

Today

210 Calories

2.4 ounces

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

10. How long will you have to walk leisurely in order to burn those extra

400 calories?*

*Based on 160-pound person

Calories In = Calories Out

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

*Based on 160-pound person

If you walk leisurely for 1 hour and 10 minutes

you will burn approximately 400 calories.*

Calories In = Calories Out

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Chicken Stir-Fry

20 Years Ago Today

435 calories 2 cups

11. How many calories are in today’s chicken stir fry?

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Chicken Stir-Fry

20 Years Ago Today

435 calories 2 cups

865 calories4 ½ cups

Calorie Difference: 430 caloriesAdapted from http://hin.nhlbi.nih.gov/portion/keep.htm

11. How long will you have to do aerobic dance to burn those extra 430

calories?*

*Based on 130-pound person

Calories In = Calories Out

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

*Based on 130-pound person

If you do aerobic dance for 1 hour and 5 minutes you will burn

approximately 430 calories.*

Calories In = Calories Out

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Portion Vs. Serving

0 200 400 600 800

Cookie

Pasta

Muffin

Steak

Bagel

Hamburger

Young and Nestle, 2002

Americans Are Eating More

more than 200 calories

per day

12. How much 12. How much weight gain would weight gain would

this be?this be?

12. How much 12. How much weight gain would weight gain would

this be?this be?

On average people consume more

Source:Nestle, 2002

Setting Healthy Goals

• Be specific• Put it in writing• Set realistic goals• Develop an action plan• Believe in yourself• Be flexible• Reward yourself

QUESTIONS?????