Obesity, What can we Do about it? Nutrition & Foods 2011
Lunch With Friends The Study The Results • Study completed back in 1999 • Two researchers went to a chain restaurant and ordered an appetizer, entre, dessert and drink …a meal totaling 6,190 calories and 187 grams of saturated fat. • 2 hours after eating they had bloods samples drawn and compared them with their samples taken before eating. • Arteries shrink, increasing heart beat. • “This is the food that heart attacks are made of.”
Possible Causes of Obesity • Don’t follow MyPyramid • Genetics • Culture • Physical Inactivity • Medical Problems • Emotional or Psychological Factors • Gender • Age • High Fat/High Calorie Diet
Chicken Selects Premium Breast Strips from McDonald’s (5 pieces) with creamy ranch 830 Calories 55g fat 48g Carbs The only thing “premium” about these strips is the caloric price you pay. Add a large fries and regular soda and this seemingly innocuous chicken meal tops out at 1,710 calories Worst Fast Food Chicken Meal
Jamba Juice Chocolate Moo’d Power Smoothie (30 fl oz) 900 calories 10g Fat 183g carbs 166g sugar JambaJuic calls it a smoothis; we call it a milk shake. This beverage contains more sugar than two pints of Ben and Jerry’s Butter Pecan ice cream. Worst Drink
Quizno’s Classic italian 1370 calories 86g fat 4490 mg sodium A large homemade sandwich would more likely provide about 500 calories Worst Sandwich
Carl’s Jr. Double Six Dollar Burger 1520 calories 111g Fat Carl’s brgas about this, but also provides convenient nutrition info on its website, so ignorance is no excuse for eating it. Worst Burger
Chili’s Chocolate Chip Paradise Pie with Vanilla Ice Cream 1600 calories 78g fat 215g carbs Would you eat a Big Mac for dessert? How about three? That’s the calorie equivalent of this decadent dish. Worst Dessert
Chili’s Honey Chipotle Crispers with Chipotle Sauce 2040 calories 99g fat 240g carbs “Crispers” refers to an extra-thick layer of bread crumbs that soaks up oil and adds unnecessary calories and carbs to these glorifies chicken strips. Worst Chicken Entree
Bloomin Onion 2710 calories 203g fat 194g carbs 6360 mb sodium Hard to believe that a single onion can wreak so much nutritional havoc, but batter and fry anything and serve it with rich dipping sauce and your bound to do some damage. Worst Starter
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing 2900 calories 182g fat 240g carbs Even if you split this “starter” with three friends, you’ll have downed a dinner’s worth of calories before your entrée arrives. Follow this up with a steak, sides, and a dessert and you could easily break the 3500 calorie barrier. Worst Fries
Other Offenders • Quiznos Tuna Melt Sandwich Combo • 1900 calories: equivalent of eating an entire bag of Chips Ahoy! • Wendy’s Baconator Value Meal • 3 patties, 3 slices of cheese and 9 strips of bacon • 1850 calories, 38g fat, 345mg cholesterol, 3150mg sodium • Burger King’s Triple Whopper w/Cheese Value Meal • 1800 calories
Replacements • Sugar • Adjust amount or use sugar substitutes • Replace Fats • Replace half of fat with things like applesauce or macerated banana • Milk • Replace whole with skim • Get rid of “extra” ingredients • Icing, etc • Cut Back on high calorie ingredients • Nuts, icing, etc • Replace Oils • Use olive or canola oils • Replace Eggs • Use 2 egg whites for every 1 egg • Make your grains whole grain/wheat • Try reduced fat, no fat products etc.
Nutrition in the KitchenMaking Foods More Nutritious • Use long or short-grain BROWN rice in place of WHITE rice to improve fiber content. • Use whole-grain flours, such as WHOLE-WHEAT flour, in place of WHITE flour for yeast breads and quick breads. Whole-grain flours are high in IRON and CALCIUM. • Add LEGUMES to soups, stews, casseroles, and salads to increase fiber and protein intake; legumes are excellent sources of B VITAMINS, IRON, and CALCIUM. • Substitute POLYUNSATURATED veggie oils, such as CANOLA, SAFFLOWER, OLICE, SUNFLOWER and CORN, in place of SATURATED OILS. • Save the WATER from cooking vegetables to add to SOUPS, and STEWS. Many water-soluble nutrients are leached in the to cooking water. • Cook vegetables with the SKINS and PEELINGS on to preserve NUTRIENTS. • SUBSTITUTE pureed NONFAT cottage cheese, NONFAT yogurt or NONFAT sour cream in recipes calling for RICOTTA CHEESE or SOUR CREAM.
Nutrition in the Kitchen Cont. • Replace some of the FLOUR in muffin recipes with OAT BRAN to increase FIBER and B VITAMINS • Substitute NONFAT DRY MILK for WHOLE MILK in recipes to reduce the fat content. • Substitute canned fruits packed in WATER for fruit packed in SYRUP to reduce the calorie content. • Add RAISINS to muffins or breads to increase FIBER.
Tuna Casserole 8 ounces egg noodles 2 Tbl Butter 2 cans tuna, packed in oil 1 c sour cream ¾ c whole milk 1 can sliced mushrooms 1 tsp onion salt ½ tsp salt ¼ tsp pepper ¼ c plain bread crumbs 1/3 c grated Parmesan cheese 2 Tbl butter, melted • Preheat oven to 350 degrees. Cook noodles in salted water as directed on package. When cooked, drain and rinse. Return noodles to pot; add butter or margarine. Stir in tuna, sour cream, milk, mushrooms, onion salt, salt, and pepper. Pour into a greased 2-qt casserole dish. Combine bread crumbs, Parmesan cheese, and melted butter, Sprinkles over casserole. Bake uncovered for 35 minutes. Makes 6 servings.
Nutrition Information per Servings 480 calories – 235 calories from fat Total Fat: 26 grams Saturated Fat: 13 grams Cholesterol: 102 mg Sodium: 1,100 mg Total Carbohydrate: 34 grams Dietary Fiber: 0 grams Sugars: 3 grams Protein: 28 grams Vitamin A Vitamin C Calcium Iron % Daily Value 39% 64% 34% 46% 11% 1% 21% 1%: 19% 15%
Made Over Tuna Casserole 8 ounces whole-wheat noodles 2 cans tuna, packed in spring water, drained ½ can cream of mushroom soup ½ cup pureed low-fat cottage cheese ¾ c skim milk ½ c chopped celery ½ c shredded carrot ¼ c chopped green pepper 1 tsp onion flakes ¼ tsp each: paprika and tarragon ¼ tsp pepper 1/3 c grated Parmesan cheese • Preheat oven to 350 degrees. Cook noodles in unsalted water as directed on package. When cooked, drain. Return noodles to pot; add tuna, soup, cottage cheese, milk, celery, carrot, green pepper, onion flakes, paprika, tarragon, and pepper. Pour into a non-stick 2-qt casserole dish. Sprinkle with Parmesan cheese. Bake uncovered for 35 minutes. Makes 6 servings.
Nutrition Information per Serving 295 calories – 45 calories from fat Total Fat: 5 grams Saturated Fat: 2 grams Cholesterol: 25 mg Sodium: 640 mg Total Carbohydrate: 35 grams Dietary Fiber: 2 grams Sugars: 3 grams Protein: 29 grams Vitamin A Vitamin C Calcium Iron % Daily Value 8% 10% 8% 27% 12% 8% 32% 19%: 17% 16%
Snowball Fight • Crunch the Newspaper into balls • On the signal they need to throw the paper back and forth across the line. • At the end signal the team with the least amount of snowballs on their side wins. • For some people this game represents how it feels to balance weight control. It often feels like they are going back and forth on a scale just like the snowballs did. If can be frustrating and challenging just like the snowball fight was.
Taste Test • On the back of your “Nutrition in the Kitchen” Sheet write the following: • Which one you liked best • Is there a difference in the flavor? • Is there a in the texture? • How many calories do you think is in Sample A? • How many calories do you think is in Sample B?