“tips to eating healthy fast food” where’s the...

Drexel University, HS Evaluation Lesson Plan, Fast Food, revised 7/16,

High School Lesson Plan

Fast Food Figuring Out the Facts Grades 9-12 I. Lesson Objectives:

A. Students will identify fast food choices with less saturated fat, added sugar, and sodium. B. Students will evaluate their fast food choices and identify ways to improve choices. C. Students will identify and explain the nutrients in fast food that may increase health

risks. II. Behavior Outcomes:

A. Limit foods that are high in saturated fat, trans-fat, added sugars, and sodium.

III. Pennsylvania Educational Standards: A. 11.3 Food Science and Nutrition B. 10.1 Concepts of Health C. 10.2 Healthful Living D. 10.4 Physical Activity

IV. Materials

A. Laptop/Projector with PowerPoint presentation B. Handouts – “Figuring Out the Facts” worksheet, “Fast Food Makeover” worksheet C. Optional Handouts – “Tips to Eating Healthy Fast Food” handout from Learning Zone

Express D. Additional Activities – “Where’s the Fat” worksheet and meal cards and supplies for

activity- small containers or paper plates; shortening, modeling clay, play dough or other substance to represent fat; measuring teaspoons

E. Fast Food Nutrition Guides or Nutrition Facts from various fast food restaurants F. Artery Section with Blockage model from Nasco or other appropriate display G. Reinforcement that conveys the appropriate nutrition message H. Hand wipes I. Food tasting and any necessary supplies J. Ten Tips Sheet: Eating Away From Home

V. Procedure: Text in italics are instructions for the presenter, non-italicized text is the

suggested script. A. Introductory

1. Lesson Introduction


a. Introduce yourself and the nutrition education program/organization presenting the lesson.

b. Review previous lesson. c. Briefly introduce lesson topic.

2. Icebreaker a. Conduct a survey using the questions on slide #3.

B. Developmental

1. Slide 1: Fast Food: Figuring Out the Facts

2. Slide 2: Project Sponsors

3. Slide 3: Survey a. Ask the students to raise their hand or stand up if they eat fast food. Tell the

students to keep their hands raised or to keep standing. b. Tell the students: The next question is how often do you eat fast food? Ask each

of the following questions one at a time, observing how many students sit down or put their hand down with each question. The frequency of fast food eating can be referred back to later in the lesson. Tell the students to put their hand down, or to sit down if: i. You eat fast food for a meal or snack one time per week or less. ii. You eat fast food for a meal or snack three to five times per week. iii. You eat fast food for a meal or snack once a day. iv. You eat fast food for a meal or snack more than one time per day.

c. Ask the students: What is your favorite type of fast food? Answers may be written on the board.

d. Ask the students: Is fast food healthy? Solicit opinions. Today we will be talking about the nutrients in fast food, and you will be looking at some of your favorite foods and deciding if they are healthy or not and if not, learning how to make healthier choices.

e. Distribute “Figuring Out the Facts” worksheet. Tell students to answer the questions while going through the slides.

4. Slide 4: What is fast food? a. Ask the students when they hear the words “fast food”, what words would they

use to describe it? b. Fast food is food that is:

i. Quick ii. Easy iii. Can eat it in or take it out iv. Sold in restaurants, convenience stores, snack stands, or food trucks. v. Cheap – this may or may not be true, but is not the focus of this lesson. It is

listed here as fast foods are often considered to be cheap. vi. Tasty


5. Slide 5: Why do we eat fast food? a. Ask the students: Why do you eat fast food? Solicit responses and then review

the following common reasons: i. Time – It’s “fast”. People are busy and eating fast food can be done quickly

with no preparation time or clean up. ii. Convenience – It might be easier than preparing your own meals. It might be

located conveniently which makes it easier to go there. iii. Taste iv. Price v. I’m too busy to cook – this goes back to the time issue. vi. It’s a treat – If we really like certain fast foods, it might be a treat to go get it.

For example, going to your favorite fast food restaurant or an ice cream store.

vii. Socialization – Eating out can be something to do with friends. viii. Fun

6. Slide 6: Fast Food Facts

a. Americans spend a lot of money on fast food. In 2014, Americans spent more on eating out than on groceries. (Note that this is not just on fast food but all types of eating out)

b. Americans eat out a lot. The average American eats out 4-5 times a week. This averages to 18.2 times a month which is about 218 times a year.

c. Relate back to how often the students indicated they ate out and compare to these averages.

7. Slide 7: The question is… a. Since we are eating out so much, how do we make the best choices for our

health? In order to answer this question, we have to know what nutrients are in fast food.

8. Slide 8: Fast Food Nutrition a. Fast food and other restaurant meals are usually high in fat, calories, sodium and

added sugars. b. Cooking at home gives us more control over the amount of fat, sugar, calories,

and sodium in our food.

9. Slide 9: Fat in Fast Food a. There are different types of fat that have different impacts on our health. b. Saturated Fat –These are solid fats that are found in foods such as butter and

animal fat in meat. c. Trans Fats - These are hydrogenated oils that are found in baked goods, crackers,

margarine, frozen pizza, biscuits, etc.


d. Eating too much solid fat can raise blood cholesterol levels. Show class the model of plaque buildup on artery walls and describe how solid fats (saturated and trans-fats) can raise cholesterol which can form plaques on artery walls making the area where blood travels become very narrow. Having high cholesterol can increase risk for heart disease and heart attacks.

e. MyPlate guidelines recommend limiting our intake of saturated fat to less than 10% of daily calories.

f. Unsaturated Fats – These can be healthy for the heart. They are liquid fats that are usually found in plants, such as olives, avocado, nuts, and seeds.

10. Slide 10: Pop Quiz: Which Meal Has the Least Amount of Fat?

a. Take a poll to determine which meal students believe is the lowest in fat. Go through each food choice and discuss why each choice has fat. Discuss ways to improve each choice or what could be chosen in place of these items.

b. Choice #1: The burger packs in a lot of calories and fat, and the large fries are high in fat from frying in oil. A better choice is a small burger and small fries. i. Calories = 1250 for quarter pound burger + large fries; Fat – 54 grams/ 486

calories from fat ii. Calories = 490 for hamburger + small fries (20 gm fat instead of 54 gm fat)

c. Choice #3: Although this is a salad, there are many sources of fat in this meal. The shell is deep fried in oil and contains a lot of fat. The salad also contains ground beef, cheese, and sour cream (Calories = 870/ 48 grams of fat/432 calories from fat). Next time ask for the salad without the shell (500 calories without the shell and only 27 grams of fat).

d. Choice #2: this meal is the best choice, at 34 g of fat/306 calories from fat, even though the chicken is fried (calories = 710; without soda = 500 calories).

e. Ask the student how they could make the meal better. Substituting grilled chicken for fried chicken, ordering dressing on the side, and choosing low-fat dressing. (A grilled chicken salad with low-fat balsamic vinaigrette dressing has only 250 calories and 9 grams of fat/ 81 calories from fat).

11. Slide 11: Calories in Fast Food a. Fat, carbohydrate and protein are the nutrients that provide calories. b. Eating too many calories can lead to weight gain. c. Weight gain and high blood pressure can lead to serious diseases such as

diabetes, heart disease, stroke, and some cancers. Many of these health problems require medication or special diets which are sometimes necessary for the rest of life.

d. At this point, it might be important to emphasize that fast food is not the cause of these health issues, but rather a potential source of excess calories, fat, and sodium.

12. Slide 12: Pop Quiz: How Many calories?

a. Reading each bullet one at a time, ask students which number is the correct number of calories in each listed food. As they guess, advance the power point


and the correct answer will be circled. Go through each food choice and discuss that eating each of these foods items is ok, but being aware of the amount of calories in each food can help you to decide what other foods you eat with it or throughout the day. Discuss ways to alter the calorie level of each menu if desired.

b. Chicken Nuggets 10 piece – has approximately 470 calories/30 grams of fat. i. A smaller portion of nuggets would have fewer calories; 4 pieces has about

190 calories/12 gm of fat. ii. To limit calories, you could order a smaller size or share the larger portion

with a friend. c. 16 oz. Vanilla Milkshake – has approximately 670 calories/19 gm fat

i. Other portion sizes: (a) small – 12 oz.; about 530 calories/ 15 gm fat (b) Large – 22 oz. about 820 calories/24 gm fat

ii. Pick a low-fat (8oz = 100 calories) or non-fat milk (8oz = 80 calories) or low-fat chocolate milk (8 oz. = 160 calories) instead

d. Regular Cheeseburger – has approximately 280 calories/12 gm fat i. Have a plain hamburger with no cheese – about 240 calories/8 gm fat

13. Slide 13: Sodium in Fast Food

a. Sodium is a mineral that helps with fluid balance in the body. b. Fast foods are often high in sodium because salt enhances the flavor of foods. c. MyPlate recommends limiting sodium intake to 2,300 mg per day. d. Excess sodium intake may increase the risk of high blood pressure, also known as

hypertension. In addition, some people are “salt sensitive,” meaning that small amount of salt/sodium can increase their blood pressure more.

14. Slide 14: Pop Quiz: Where’s the sodium? a. Ask students: Which ingredients in this bacon cheeseburger have sodium? Solicit

responses, making sure to address all ingredients: bun, bacon, cheese, burger, lettuce, tomato, pickles, and ketchup.

b. Advance the slide to reveal the ingredients and the amount of sodium. Discuss options to reduce the sodium: i. Omit the bacon ii. Omit the cheese iii. Limit ketchup and/or pickles

15. Slide 15: Added Sugars in Fast Food

a. Sugars are added to many foods and beverages during processing or preparation.

b. MyPlate recommends that we limit added sugars to less than 10% of total calories.

c. In a 2,000 calorie diet, that equals about 12 teaspoons of sugar a day. d. Added sugars are found in sodas and sugar-sweetened beverages, energy drinks,

cookies, cakes, candy, pies, ice cream, jelly, jam, and many other foods.


e. Excess added sugar in the diet can lead to excess calories and weight gain.

16. Slide 16: Pop Quiz: How much added sugar? a. Ask students: How many teaspoons of added sugar do you think are in:

i. Sports Drink – 20 oz. bottle has about 9 teaspoons of sugar ii. 20 oz. cola – 16 teaspoons of sugar iii. Sweetened Iced Tea – a 16 oz. bottle has about 9 teaspoons of added sugar iv. Tell the students that the reason there are no food items listed is because the

food labels do not yet list out added sugars. Added sugars will be listed on food labels in the future.

v. Explain that the recommendation is for 12 teaspoons of added sugar a day. By drinking one 20 oz. beverage we are almost at that limit or may be over it.

17. Slide 17: Fast Food Nutrition

a. Now that we know what is in a lot of fast foods, how do we make the best choices for our health?

18. Slide 18: Fast Food Fact: Portion Sizes a. MyPlate tells us that the amount of food we eat is one of the most important

parts of building a healthy eating style. To maintain a healthy body weight, we need to eat the right amount of calories for our body.

b. Large portions and too many extras when eating out can increase calories. c. Choosing smaller portions can help you stay within your calorie needs.

19. Slide 19: Add more vegetables

a. Try to incorporate vegetables into your meals and snacks b. Shift from pepperoni to vegetables as a topping for your pizza c. Try sides of raw or cooked vegetables d. Have a salad, but opt for low-fat dressing and limit high fat and high sodium

toppings, such as bacon bits, cheese, croutons, etc. e. Have a baked potato instead of fries, but limit high fat toppings.

20. Slide 20: Watch the Fat and Sodium

a. Shift from fried chicken to grilled chicken b. Use low-fat dressings c. Limit added bacon and cheese on sandwiches and burgers d. Limit mayonnaise, ketchup, and sauces. These can be high in fat and sodium.

21. Slide 21: Limit Added Sugars

a. Drink water, low-fat or non-fat milk, or unsweetened beverages instead of sugar sweetened drinks

b. Add a squeeze of fresh lemon to water or unsweetened tea for a splash of flavor c. Try fresh fruit in place of a high-fat, high calorie dessert d. Enjoy your sweets, but watch your portions!


e. Share a dessert with a friend, small amounts can satisfy a sweet tooth.

22. Slide 22: Fast food Makeover a. Have the students guess how many calories and fat grams they think are in the

meal. Remind them that the average person needs about 2000 calories in a whole day. Once they see the answers, discuss sources of fat (cheese, beef, French fries, ingredients in milkshake).

b. The graph represents the amount of fat in each part of the meal.

23. Slide 23: Fast Food Makeover: After a. Have students guess how many calories and how much fat are in the meal. The

graph shows a comparison of the fat in the “before” and “after” meals. The “after” meal cut out a lot of fat just by having cheeseburger instead of a quarter pound burger with cheese (smaller portion), a smaller portion of fries (smaller portion), and water instead of a milkshake (substitution).

24. Slide 24: Activity – Fast Food Makeover a. Distribute Fast Food Nutrition Guides and “Fast Food Makeover” worksheet.

Review how to use the guide, specifically where to find the amount of calories and total fat. If Fast Food Nutrition Guides are not available, distribute Nutrition Facts information from various fast food restaurants.

b. Have the students select a burger restaurant, a pizza restaurant, a Chinese restaurant, and a restaurant of their choice from the guide. Students should first select a meal that they would normally choose from each restaurant and record the amount of calories and fat. After they have determined the total calories and fat in the meal and recorded those numbers on the worksheet, they should makeover their meal so that it has no more than 600 calories and 25 grams of total fat. Students can make substitutions or choose smaller portions.

c. Ask some students to volunteer to read their original menus and then their meal makeovers. Ask students: Was it difficult for them to choose a meal with less than 600 calories and 25 grams of fat? Would they actually eat this meal that they selected for the meal makeover? Is it possible to eat healthier at fast food restaurants?

25. Additional Activity- Where’s the Fat? May be used if time allows or as a follow-up activity. a. There are two options for conducting this activity: pre-measure the “fat” into

containers, or have students measure out the “fat” in each meal. b. If pre-measuring:

i. Label six small containers with lids with the letters “A” through “F”. ii. Measure the corresponding amount of shortening, modeling clay, or play

dough to represent the fat in each meal. (Use the Answer Key to see the amount of fat that corresponds with each letter.)

iii. Display the containers of fat in the classroom for the students to see.


c. If having students measure: i. Cut apart the six meal cards. ii. Split students into six groups and give each a card. iii. Have students calculate the total calories and fat in their meal, and then

convert the grams of fat to teaspoons (4 grams of fat = 1 teaspoon). iv. Give each group a small container or paper plate, a measuring spoon, and a

container of “fat” (shortening, modeling clay, or play dough). v. Have students label their container/plate with the letter for their meal and

measure out the teaspoons of fat in their meal. vi. After each group has measured the fat in their meal, place all the

containers/plates in one area for the students to see. vii. Tell students not to reveal their meal to the other students.

d. Distribute copies of “Where’s the Fat? Guessing Card” worksheet to students. Have students look at the containers/plates of fat and guess which letter matches with which meal listed on the worksheet. Students should also estimate how much fat they think is in each meal. (If students measured the fat, they will already know one of the meals.)

e. Reveal the correct letter and the correct amount of fat for each meal. Discuss the fat content of each meal and review the calorie content.

f. Point out that the meals are grouped in pairs: #1 & #2; #3 & #4; #5 & #6. The two meals in each pair could come from the same restaurant, but the second one is a healthier option.

g. Review strategies for making healthier fast food choices, referring to the example meals on the worksheet. i. Choose smaller portions ii. Choose leaner cuts of meat iii. Add vegetables to your meal iv. Limit foods and beverages with added sugars

26. Slide 25: Remember: Summarize the main points of the lesson.

a. Choose fast food with less saturated fat, added sugar, and sodium more frequently

b. Limit portions of foods with high fat, high calorie, and high sodium foods c. Limit foods and beverages with added sugars d. Try adding more vegetable as sides.

27. Slide 26: Questions

C. Conclusion

1. Review take-away messages from lesson. a. Ask students to identify and explain the nutrients in fast food that may increase

health risks. i. Fast food meals are usually high in fat, calories, sodium and added sugars.


ii. Eating too much of these could increase risk for weight gain, high cholesterol,and high blood pressure, which can lead to serious diseases such as diabetes,heart disease, stroke, and some cancers.

b. Ask students how they can make healthier fast food choices.i. Choose fast food with less saturated fat, added sugar, and sodium more

frequentlyii. Limit portions of foods with high fat, high calorie, and high sodium foodsiii. Limit foods and beverages with added sugarsiv. Try adding more vegetable as sides.

2. Distribute hand wipes.3. Provide each student with a food tasting and encourage him or her to make small

changes in his or her diet now. Explain why the food is a healthy option.4. Distribute the reinforcement, read the message and/or explain the reason why they

are receiving the reinforcement.5. Distribute Ten Tips Fact Sheet (or other appropriate fact sheet) and encourage

students to share it with their families.6. Thank the students for their participation and answer any question they may have.

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Fast Food: Figuring Out the Facts Circle or fill in the best answer as the instructor goes through the slides. The instructor will go over the correct answers.

1. List five reasons why we eat fast food.

2. On average, Americans eat out times a week and times a year.

3. Fast foods are often high in: __________________

4. Eating too much fat can raise levels in the blood.

5. What nutrients provide calories?

6. MyPlate recommends that we limit our intake of sodium to mg/day.

7. MyPlate recommends we limit our added sugars to < of daily calories which equals

about teaspoons of sugar a day based on 2,000 calories.

8. According to MyPlate, what is one of the most important parts of building a healthy eating

style that is related to eating fast food?

9. List five healthier choices that you can make at a fast food restaurant.

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Fast Food: Figuring Out the Facts Circle or fill in the best answer as the instructor goes through the slides. The instructor will go over the correct answers.

1. List five reasons why we eat fast food.

Time, convenience, taste, price, too busy, its’ a treat, socialization, fun

2. On average, Americans eat out 4-5 times a week and 218 times a year.

3. Fast foods are often high in: ___Fat_______________ Calories

Sodium Added Sugar

4. Eating too much fat can raise cholesterol levels in the blood.

5. What nutrients provide calories?

Carbohydrate Fat Protein

6. MyPlate recommends that we limit our intake of sodium to 2,300 mg/day.

7. MyPlate recommends we limit our added sugars to < 10% of daily calories which

equals about 12 teaspoons of sugar a day based on 2,000 calories.

8. According to MyPlate, what is one of the most important parts of building a healthy eating

style that is related to eating fast food?

Amount of food or Portion Sizes 9. List five healthier choices that you can make at a fast food restaurant.

Smaller portions Eat more vegetables Limit bacon and cheese Shifting from pepperoni to veggie pizza Limit mayo, ketchup, gravies, etc Have salad and limit the high fat/sodium extras Have water instead of soda

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1

Name:________________________________ Date:_____________

Fast Food Makeover

Using the Fast Food Nutrition Guide, find the menu for one restaurant where you like to eat. Choose 3 items from the menu that you might typically order and write them in the box below. Look up the amount of calories and fat in each of your items and then add up the totals for your meal.

Example: Menu from a Burger Restaurant:

Menu Item Calories Grams of Fat Quarter Pound Burger w/ Cheese

510 26

Large French Fries 500 25

Chocolate Milkshake 580 14 Totals: 1590 65

My Menu from:_____________________ (Burger Restaurant)

Menu Item Calories Grams of Fat

Totals:

Now try to makeover your meal by choosing healthier items. Choose 3 items from the same menu that add up to less than 600 calories and less than 25 grams of total fat and write them in the box.

Example: Healthier Menu Makeover from a Burger Restaurant:

Menu Item Calories Grams of Fat Cheeseburger 300 12

Small French Fries 230 11

Bottle of Water 0 0

Totals: 530 23

My Healthier Menu Makeover from:____________________


Totals:

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2

Now that you’ve seen how to cut back on the amount of calories and fat in your fast food meal, try to makeover a meal from a pizza restaurant, a Chinese restaurant, and one restaurant of your choice. Remember that your healthier menu should add up to less than 600 calories and less than 25 grams of total fat.

My Menu from:______________________ (Pizza Restaurant)


Totals:

My Healthier Menu Makeover from:___________________


Totals:

My Menu from:____________________ (Chinese Restaurant)


Totals:

My Healthier Menu Makeover from:____________________


Totals:

My Menu from:__________________________ (Your Choice)


Totals:

My Healthier Makeover Menu from:____________________


Totals:

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Directions: Write the letter of the plate or container you think represents each meal and guess the amount of total fat in the meal.

Guessing Card Meal Letter Total Fat in Product (g)

1. Big cheeseburger withtoppings, large fries,medium soda

2. Cheeseburger, small fries,small soda

3. 2 pieces fried chicken(breast and thigh), mashedpotatoes with gravy,biscuit, medium soda

4. 1 piece fried chicken(breast), mashed potatoeswith NO gravy, greenbeans, small soda

5. 2 slices pan pizza withpepperoni, medium soda

6. 2 slices thin crust pizza withmushrooms, small soda

Remember: 1 teaspoon = 4 grams of fat

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ANSWER KEY Meal Letter Total Fat in Product (g)

1. Big cheeseburger withtoppings, large fries,medium soda

E 55 grams, 13.75 tsp

2. Cheeseburger, small fries,small soda

B 23 grams, 5.75 tsp

3. 2 pieces fried chicken(breast and thigh), mashedpotatoes with gravy,biscuit, medium soda

F 72 grams, 18 tsp

4. 1 piece fried chicken(breast), mashed potatoeswith NO gravy, greenbeans, small soda

C 29.5 grams, 7.4 tsp

5. 2 slices pan pizza withpepperoni, medium soda

D 30 grams, 7.5 tsp

6. 2 slices thin crust pizza withmushrooms, small soda

A 12 grams, 3 tsp

Remember: 1 teaspoon = 4 grams of fat

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Label plate or container with the letter “E” Meal #1 Calories Fat grams

Big cheeseburger with toppings

560 30

Large Fries 520 25 Medium soda 210 0

Total Total grams of fat ÷ 4 = ___________ teaspoons Label plate or container with the letter “B”

Meal #2 Calories Fat grams Cheeseburger 310 12 Small fries 230 11 Small soda 150 0

Total Total grams of fat ÷ 4 = ___________ teaspoons Label plate or container with the letter “F”

Meal #3 Calories Fat grams 2 pieces fried chicken (breast and thigh)

650 42

Mashed potatoes w/ gravy 120 6 Biscuit 180 24 Medium regular soda 210 0

Total Total grams of fat ÷ 4 = ___________ teaspoons

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Label plate or container with the letter “C”

Meal #4 Calories Fat grams 1 piece fried chicken (breast)

400 24

Mashed potatoes with no gravy

102 4

Green beans 50 1.5 Small regular soda 150 0

Total Total grams of fat ÷ 4 = ___________ teaspoons Label plate or container with the letter “D”

Meal #5 Calories Fat grams 2 slices pan pizza with pepperoni

580 30

Medium soda 180 0 Total

Total grams of fat ÷ 4 = ___________ teaspoons Label plate or container with the letter “A”

Meal #6 Calories Fat grams 2 slices thin crust pizza with mushrooms

340 12

Small regular soda 140 0 Total

Total grams of fat ÷ 4 = ___________ teaspoons

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Where’s the Fat Activity Answers to group meal cards

Meal #1- E Calories Fat grams Big cheeseburger with toppings 560 30 Large fries 520 25 Medium soda 210 0

Total 1290 calories 55 grams, 13.75 tsp

Meal #2- B Calories Fat grams Cheeseburger 310 12 Small fries 230 11 Small soda 150 0 Total 690 calories 23 grams, 5.75 tsp

Meal #3- F Calories Fat grams 2 pieces fried chicken (breast and thigh)

650 42

Mashed potatoes w/ gravy 120 6 Biscuit 180 24 Medium regular soda 210 0 Total 1160 calories 72 grams, 18 tsp

Meal #4- C Calories Fat grams 1 piece fried chicken (breast) 400 24 Mashed potatoes with no gravy 102 4 Green beans 50 1.5 Small regular soda 150 0 Total 702 calories 29.5 grams, 7.4 tsp

Meal #5- D Calories Fat grams 2 slices pan pizza with pepperoni

580 30

Medium soda 180 0 Total 760 calories 30 grams

Meal #6- A Calories Fat grams 2 slices thin crust pizza with mushrooms

340 12

Small soda 140 0 Total 480 calories 12 grams

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