Balancing Fast Foods with Healthy Eating

Copyright © 2004. Produced by the Windsor-Essex County Health Unit and Heart Health Action Windsor-Essex.

Eating Out Everywhere

Canadians spend more and more of their food budget eating out, compared to preparing and eating their meals at home.

• In 2001, families spent about 30% of their household food budget on food purchased from restaurants (Statistics Canada, 2003).

• More recent reports suggest this has increased to about 40% for many of us.

Food is everywhere

• Fast food restaurants• Drive-through• Take-away orders• Food courts• Corner stores• Fundraisers

• Vending machines • Catering trucks or hotdog

stands • Ready-to-eat foods from

supermarkets

Most of us eat out as part of our daily or weekly routine. Besides eating in a sit-down restaurant, think about all of the places that you buy and eat your meals and snacks:

Nutritional Effects of eating out

Eating out, on a regular basis, is having a negative effect on the quality of our diets. This can affect our short-term and long-term health in several ways.

Typically, with some exceptions, ready-to-eat foods that are purchased and/or eaten away from home are: • higher in calories, fat, sugar and salt • lower in nutrients (e.g. calcium, iron,

folic acid, and anti-oxidants) • lower in dietary fibre

Health Effects of eating out

The short-term and long-term health effects of a nutritionally poor diet include an increased risk for:

• Chronic diseases like heart disease, hypertension, type 2 diabetes, certain types of cancer, osteoarthritis, obesity, etc.

• Overweight and obesity which are associated with poor self-esteem and depression in children and adults

• Being at an unhealthy body weight is an added risk factor for the diseases noted above

More Health Effects for children

• There are many health effects of a nutritionally-poor diet on children later on in their lives (including those mentioned on the previous slide).

• But, conditions that were once only seen in adults are now being seen in children (e.g. type 2 diabetes).

• These health effects are in addition to the risk of children not meeting their nutritional requirements needed for proper growth and development (e.g. iron-deficiency anemia).

Fast Food Restaurants

The typical fast food restaurant gets a large chunk of this “eating-out traffic”, whether or not food is purchased and eaten there, eaten in the car or back at work, or at home.

It’s All About Balance

• Although it’s OK to eat out sometimes, it can be difficult to make healthier choices at fast food restaurants.

• The good news is that many fast food restaurants are starting to cater to the health conscious consumer.

• You and your family CAN make healthier choices at many fast food restaurants. The following slides will show you how…

Dare to Compare…hamburger meal

You can save 847 calories and 28 grams of fat by choosing Option B!

Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurant’s website.

Menu Item Calories (kcals)

Fat Grams (g)

Option A

Variety of brand-specific burger items e.g. Burger King Whopper, MacDonald’s Big Mac, etc.

800 35

Large French fries 550 26

Medium soft drink (not diet) 220 0

Total 1570 61Option B

Single cheese burger, mustard, ketchup, tomato, lettuce on a white bun

375 18

Small French fries 220 10

2% Milk (250 mL or 1 cup) 128 5

Total 723 33

Dare to Compare…chicken burger meal

You can save 497 calories and 17 grams of fat by choosing Option B!

Menu Item Calories (kcals)

Fat Grams (g)

Option A

Most breaded chicken breast, mayonnaise-type sauce, tomato, lettuce on a white bun

425 20

Large French fries 550 26

Medium soft drink (not diet) 220 0

Total 1195 46Option B

Grilled chicken breast with ketchup, tomato, lettuce on a white bun (no mayonnaise-type dressing)

350 14

Small French fries 220 10

2% Milk (250 mL or 1 cup) 128 5

Total 698 29

Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurant’s website.

“Honourary” Mention for French fries

French fries is the #1 food choice that is ordered most often when eating out. But, this “distinction” comes with a price for those who eat them on a regular basis.

20 Years Ago Today210 calories 550 calories10 grams of fat 25 grams of fat

That’s almost 350 more calories and 2.5 times more fat found in today’s typical serving.The suggested serving size is about 1/3 of what most fast food restaurants now serve.

Dare to Compare…pizza meal

You can save 792 calories and 24 grams of fat by choosing Option B!

Menu Item Calories (kcals)

Fat Grams (g)

Option A

3 Slices of pepperoni pizza (medium crust) from a medium-sized pizza

780 30

2 Cheese breadsticks 400 20

Medium soft drink (not diet) 220 0

Total 1400 50Option B

2 Slices of Hawaiian-style or Veggie-style pizza (thin crust) from a medium pizza

400 14

Side salad with low-fat, Ranch-style dressing 80 7

2% Milk (250 mL or 1 cup) 128 5

Total 608 26

Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurant’s website.

Dare to Compare…sub sandwich meal

You can save 482 calories and 33 grams of fat by choosing Option B!

Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurant’s website.

Menu Item Calories (kcals)

Fat Grams (g)

Option A

12” Cold assorted meat sub sandwich, sauce or topping, tomato, lettuce, pickles on white bun

600 40

Ranch-style sauce, regular (2 Tbsp) 120 14

Medium soft drink (not diet) 220 0

Total 940 54Option B

6” Roast beef sub sandwich, mustard, sauce, tomato, lettuce, pickles on white bun

230 14

Stock-based soup (e.g. chicken noodle, minestrone, etc.) (1 cup)

100 2

2% Milk (250 mL or 1 cup) 128 5

Total 458 21

Option A Choices

• Choosing traditional fast foods like those meals described in Option A can provide up to 2/3 of the daily energy (calorie) needs for most men and women, in only one meal!

• Eating Option A-type fast foods on a regular basis can lead to very unhealthy, high intakes of calories and saturated fat, and low intakes of several key nutrients.

Key Points to Consider

To make your next fast food meal healthier by reducing calories and adding more nutrients, try the following:

• Choose broiled, grilled or roasted meats instead of deep-fried.

• Try bean burritos or chili. Limit the amount of added sour cream or “special” sauces that you use.

• Choose low-fat white or chocolate milk, or a smaller serving of 100% fruit juice to give your meal a nutritional boost -

they add nutrients like calcium, vitamin D, folic acid, etc.

More Key Points

• Choose a baked potato instead of fries(go easy on the sour cream; ask for low-fat version, if available).

• Go for green! Look for dark greens, a variety of colours and lots of vegetables.

• To reduce calories and fat, when you order your salad, ask for low-fat dressing on the side.

• Choose a whole wheat bun or bread, if available, for added fibre and other nutrients.

More Key Points

• Choose the low-fat or fat-free sauces and toppings for hamburgers and other sandwich-type meals.

• Use low-calorie toppings like ketchup, mustard, salsa, and relish.

• Order lean meats for sandwiches and subs such as turkey, chicken breast, roast beef, or ham instead of high-fat meats like pepperoni, salami, etc.

• Avoid super-sizing your meal. Extra large servings are not a good deal when it comes to your weight and your health!

“Add-ons” from Home

•Pack a few nutritious lunch or snack items from home if you plan to pick up an order from a fast food restaurant to eat it in your car, or back at work.

•Try including fresh veggies (carrots, peppers); 100% fruit juice; low-fat granola bars; fresh fruit; dried fruit, etc.

Shake-Up on Salt

• A practical goal for daily sodium (salt) intake is about 2,000 mg/day – the lower the better for your health. The challenge is that many fast food items contain as much as 1,500 mg, in just one meal!

• Look for fresh, less processed items like a sandwich, a baked potato, fresh fruit or green salad to complement your saltier, fast food entrée.

• Don’t add more salt to your food - try pepper or other non salt containing spices!

Final Thoughts

The next time you visit a fast food restaurant for breakfast, lunch, dinner, or for a snack, think about how you can:

• Reduce the calorie and fat content of the meal.

• Boost the nutritional quality of the meal.

• Make small changes to what you order and benefit your health.

Website Resources

• Interactive Nutrient List for Fast Food Restaurantswww.olen.com/food/

• Nutrition Resource for Parentswww.nutritionforkids.com

• Smart Mouth (for kids)www.smartmouth.org

More Resources

Latest Health Issues newsletterFamily Focus

Latest brochureWeighing in on Family Health

Other electronic presentations• Focusing on Better Family Eating Habits• Families on the Move• No Kids of Your Own to be a

Role Model For?

Contact Information

Windsor-Essex County Health Unit360 Fairview Avenue West, Suite 215Essex, Ontario N8M 3G4519-258-2146 x 3100www.wechealthunit.org