Obesity, What can we Do about it?

OBESITY, WHAT CAN WE DO ABOUT IT?Nutrition & Foods 2011

LUNCH WITH FRIENDS

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.”

The Study The Results

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

WO

RST FAST FOO

D CH

ICKEN M

EAL

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

WO

RST DRIN

K

Jamba Juice Chocolate Moo’d Power Smoothie (30 fl oz)

900 calories

10g Fat

183g carbs

166g sugar

Jamba Juic 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.

WO

RST SAND

WICH

Quizno’s Classic italian

1370 calories

86g fat

4490 mg sodium

A large homemade sandwich would more likely provide about 500 calories

WO

RST BURG

ER

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.

WO

RST DESSERT

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.

WO

RST CHICKEN

ENTREE

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.

WO

RST STARTER

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.

WO

RST FRIES

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.

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 CASSEROLE8 ounces egg noodles2 Tbl Butter2 cans tuna, packed in oil1 c sour cream¾ c whole milk1 can sliced mushrooms1 tsp onion salt½ tsp salt¼ tsp pepper¼ c plain bread crumbs1/3 c grated Parmesan

cheese2 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 SERVINGS480 calories – 235 calories from fatTotal Fat: 26 grams

Saturated Fat: 13 gramsCholesterol: 102 mgSodium: 1,100 mgTotal Carbohydrate: 34 grams

Dietary Fiber: 0 gramsSugars: 3 grams

Protein: 28 gramsVitamin AVitamin CCalciumIron

% Daily Value39%64%34%46%11%1%

21%1%:19%15%

MADE OVER TUNA CASSEROLE8 ounces whole-wheat noodles2 cans tuna, packed in spring

water, drained½ can cream of mushroom soup½ cup pureed low-fat cottage

cheese¾ c skim milk½ c chopped celery½ c shredded carrot¼ c chopped green pepper1 tsp onion flakes¼ tsp each: paprika and tarragon¼ tsp pepper1/3 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 fatTotal Fat: 5 grams

Saturated Fat: 2 gramsCholesterol: 25 mgSodium: 640 mgTotal Carbohydrate: 35 grams

Dietary Fiber: 2 gramsSugars: 3 grams

Protein: 29 gramsVitamin AVitamin CCalciumIron

% Daily Value8%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?