Navigating in a Fast Food World

Statistics tell us that three out of four Americans in the United States today are overweight. The number of children and adolescents in the U.S. who are overweight has increased dramatically in recent decades. The greatest increase has occurred in the last 10 to 12 years. Many health authorities cite two American lifestyle changes as contributing heavily to the obesity of our youth: inactivity and over dependence on fast foods.

Are Fast Foods Healthful?

Unfortunately, a steady diet of fast foods for any age group adds too much fat, too many calories and too much salt, while not providing enough fiber, vitamin A or vitamin C. The majority of fast-food menu choices provide far more than the 30 percent of calories from fat as recommended in the USDA's Dietary Guidelines for Americans. An example is McDonald's Arch Deluxe, which provides 570 calories and 31 grams of fat in one burger. That's nearly eight teaspoons of fat! This does not include the additional fat found in french fries and fried pies which often accompany a meal. One meal at a fast-food restaurant can easily account for more than one-half of a day's calorie and fat allowances. (Refer to the chart: How Much Fat? to see how much fat you need a day.)

The American Public is Becoming "Desensitized" to Portion Sizes

Over the past few decades, portion sizes have become larger and larger. In the 1960s, people buying a soft drink at a movie theater received an 8-ounce portion. Today, a 32-ounce portion is common, with offers for free refills. Consumers are encouraged to "super size." What teen doesn't love a bargain? We all like to get more for our money. Many people don't stop to think that oversized portions are contributing to oversized people.

What Can Teachers Do?

As educators, it is possible to teach students to navigate the fast-food maze. Luckily, even fast food restaurants have healthful options these days. The challenge for teachers is providing students with the skills to make better choices. Deborah Rees, R.D., L.D., Director of Northern Illinois NET, sums it up with the following advice:

1. Keep the Message Positive

Not surprisingly, positive nutrition messages (why a healthful food should be valued) have a greater educational impact than negative nutrition messages (why you shouldn't eat a food). Focus educational efforts on encouraging students to enjoy a variety of low-fat foods rather than zeroing in on foods to avoid.

2. Teach Students that a Healthful Diet is Flexible

Let students know that it's OK to eat high-fat foods once in awhile because all foods can fit in a healthful diet. Keep in mind that the 30 percent of calories from fat guideline is not meant to be applied to single foods or single meals. It is a goal to be met over several days. In other words, not every food or meal needs to be limited to 30 percent or less fat calories. Instead, students can balance high-fat foods (or meals) with low-fat foods (or meals) over several days.

3. Steer Students away from the Good Food/Bad Food Mind Set

Emphasis on restricting certain foods can lead to unhealthy attitudes about food and, in some cases, may set the stage for the development of eating disorders. Instead of encouraging avoidance, teach students how to make trade-offs and balance what they eat over several days. Pyramid Plus (589 NE) is an excellent curriculum in the NET Loan Library for that purpose.

Navigating in a Fast Food World

Fast-food restaurants are everywhere. Our challenge is to learn to make wise food choices when visiting these restaurants. The key strategies to eating healthy in a restaurant are watching serving size, choosing items that are low in fat and, when possible, asking for alternatives, like lowfat milk and salad dressings. The following suggestions are given by Susan M. Kosharek, M.S., R.D., in the booklet, If Your Child Is Overweight: A Guide for Parents, published by The American Dietetic Association.

Breakfast

• Pancakes are usually a good choice. Go ahead with the syrup, but skip the butter.
• Order an English muffin or a bagel instead of a croissant, biscuit, or Danish pastry.
• Stick with Canadian bacon or ham instead of sausage or bacon.
• Watch out for high-calorie muffins. Many of the large muffins have as many or more calories than doughnuts.
• Skip the cheese in breakfast sandwiches and omelets. Stick with Canadian bacon, ham and vegetables.

Lunch or Dinner

• Ask for reduced-calorie dressings, or use regular dressings sparingly.
• Hold the mayonnaise, special sauce and cheese on burgers and sandwiches. Using catsup, mustard or barbecue sauce is fine.
• Order skim milk or fruit juice instead of a soft drink or a milk shake.
• Stick with baked, broiled or poached items. Limit breaded and fried items such as fish- and chicken-patty sandwiches.
• Request that sauces, dressings, gravy, butter or sour cream be served on the side. Use them sparingly.
• Ask for substitutions. Many restaurants will give a baked potato or salad instead of fries or cole slaw.
• Order a la carte. Daily specials are often loaded with high-calorie items. Ordering a la carte insures that you get only what you want.
• Watch portion sizes. In many restaurants, adult portions are large enough for two people to share. Half-portion sizes are sometimes available. If portions are too large, ask for a doggy bag with your meal. Put a portion of the food in the doggy bag before eating the meal.
• Ask that bread and beverages be served with the meal, not beforehand. When waiting for the meal to arrive, many people finish their beverages and fill up on bread and crackers.
• Order pizza with lots of vegetables. Choose Canadian bacon for meat.
• Avoid menu items described in the following ways: buttery, in butter sauce, fried, pan fried, creamed, in cream sauce, or marinated in oil. These items mean high-calorie, high-fat foods.
• Finally, and most importantly, do not hesitate to ask how foods are prepared or to request special orders.

Encourage Wise Food Choices at Home

Teach students to make wise food choices at home as well as in restaurants. By doing so, they can compensate for nutrients missed in fast-food meals. Eating extra fruits and vegetables, whole-grain bread and cereal grains, and lowfat milk and milk products will help to round out a healthful diet.

How Much Fat?

Are you confused about how much 30 percent of total calories from fat is? You're not alone! Following is a breakdown of what it means in grams of fat for children consuming different calorie levels. Keep in mind that these figures are guidelines, not prescriptions.

11-18 (girls), 2200 cal,73 grams fat

11-14 (boys), 2500 cal, 83 grams fat

15-18 (boys), 3000 cal, 100 grams fat