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…

SUGAR CONTENT IN FAST FOOD SOFT DRINKS

22 tsp 15 tsp 10 tsp 7 tsp

SODIUM CONTENT IN FAST FOOD FRIES

1/2 tsp 3/16 tsp 1/8 tsp

FAT CONTENT IN FAST FOOD HAMBURGERS

27 tsp10 tsp 2 tsp

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

Types of Exercise

• Running

• Walking

• Playing sports

• Swimming

• Biking

• Using gym equipment

• Dancing

• Many more!

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!