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Kirstin Hybsch
Sodexo Dietetic Intern
SNHHS
February 8, 2016
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This Presentation Will Teach You..

How to select good food choices at fast food restaurants

What foods should be avoided

How to perform restaurant menu research online

And understand nutrition labels!

Caution of portion sizes

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Ice Breaker

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not eat at fast food restaurants, what is your favorite chain
restaurant?
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Quick service restaurant with minimal table service

)RRGWKDWVPDVV-produced & served quickly

Food items are generally preheated or precooked

Typical fast food styles are either

Drive-thru
Pick-up in restaurant
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History
Fast food industry became popular in the U.S. in the late
V

Post WWII American economy raised and Americans

spent more
Eating out which used to be a luxury, was now
becoming more common

Workers on the go, and busy families often gravitated

towards a faster service with keeping the expense low
Fast food restaurants started becoming more popular
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Timeline
1919 A&W: first fast food restaurant open its doors

1920- White Castle

1930- KFC

1940- 0F'RQDOGV

1948- 'XQNLQ'RQXWV

1953- Burger King & Sonic

1954- Taco Bell (previously called Taco Tia)

1958- Pizza Hut

1964- $UE\V

1965- Subway

1967- Chick-fil-A

1969- :HQG\V

1972- 3RSH\HV
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Nutrition at Fast Food
Restaurants
Two main factors as to why Americans chose to eat at fast food
restaurants
Quick service
Inexpensive food

Fast forward to 2016, nutrition has become more apart of the fast
food industry

1/3 of Americans eat and drink their calories away from their home1
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Nutrition at Fast Food Restaurants
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FDA made it mandatory to provide nutrition labeling in chain

restaurants and similar food retail establishments

March 23, 2010 President Obama signed the Affordable Care

Act
Required chain retail food establishments to provide calorie
information for all standard menu items

The rule covers

All cafeterias, bakeries, convenience stores, supermarkets, fast
food restaurants, grocery stores, concession stands (movie
theaters, amusement parks, bowling alleys, etc.), food service
vendors
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Nutrition Labeling
FDAs policy requires nutrition labeling on the
following nutrients:
Calorie information on standardized menus and
menu boards

Other nutrient information will be available including:

Total calories
Calories from fat
Total fat saturated & trans fat
Cholesterol
Sodium
Total carbohydrate sugar & fiber
Protein
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Nutrition Labeling
Fast food restaurants are required to provide statements on
menus and menu boards
Regarding the availability of additional nutrient information i.e.
sodium, total carbohydrates, saturated fats, etc.

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must fulfill these three requirements:
1. Chain retail establishments of 20 or more locations
2. Participating in business under the same name
3. Offering the same menu items for sale
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Reading the Food Label
The most important part of a food label is the serving size!

The serving size of a food item influences the number of calories

and other nutrients listed on the label

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Ex: serving size of pretzels is 1 cup. You had two servings, you really had 2
cups of pretzels
Multiply the calories, total fat, cholesterol, sodium, total carbohydrate and
protein by 2 to get the adjusted nutritionals of what you actually
consumed
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Reading the Food Label

Secondly, check the calories and calories from fat!

Calories are a form of energy

Calories provide a measure of how much energy an individual
gets from a serving of a particular food item

Based on the FDA, there is a calorie guideline to follow based

on a 2,000 calorie diet
40 calories = low
100 calories = moderate
400 calories or more = high
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Reading the Food Label

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Total fat, saturated & trans fat, cholesterol, & sodium!

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risk of chronic illnesses such as heart disease, cancer,
hypertension

Keep intake of saturated and trans fat, and cholesterol as low

as possible
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Reading the Food Label

Increase intake of these nutrients (in the blue on the label)

Dietary fiber, Vitamin A, Vitamin C, Calcium, and Iron

These nutrients are not consumed enough in the average

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Increased intake of these nutrients can help improve overall

health and reduce the risk of chronic illnesses
Ex. increased intake of dietary fiber (vegetables, fruits, & grains)
are low in saturated fat and cholesterol which reduces the risk of
heart disease1
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Reading the Food Label

Having trouble reading the footnotes at the bottom of the

label?

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Values
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The footnote does not change from product to product

It stays the same to show recommended amounts of each nutrient
based on a 2,000 or 2,5000 calorie diet suggestion
However, cholesterol and sodium DV recommendation remains
the same despite different calorie diet
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Reading the Food Label

To wrap up, the last important part of information on a food

label is understanding the % daily value

The recommendations are based on a 2,000 calorie diet

% DV helps to determine if a serving of food is too high or

too low in a particular nutrient
5% or less is low
For nutrients you want to limit: trans, saturated fats, cholesterol,
and sodium
20% or more is high
For nutrients you want to increase: dietary fiber, calcium,
vitamin A & C
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How to Choose a Meal

Select food items or meals that are higher in protein and

fiber, and less in total fat (saturated and trans fat)
Saturated fat is found in red meats and dairy
Trans fat is in shortenings, and desserts

Watch for sodium

Stay away from the salt packets
Ask for condiments on the side; put it on yourself!

Know where the sugar is

Instead of a sugar-sweetened beverage opt for water or
unsweetened tea
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Determining Nutrition..
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Menu Research
Online using the website
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etc. all have nutrition facts on website per each menu item

Smartphone apps
Many fast food restaurants have apps with nutritionals
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restaurant, and the nutritionals for each menu item
Calorie King

In-house menus at the restaurant or outside in the drive-thru

Prior to ordering, look at the menu in the restaurant, or at the drive-
thru
Use the knowledge learned so far in this presentation to determine a
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Look over the menu either online, in the restaurant,
or the menu outside at the drive-thru
Determine calories, total fat, saturated fat, trans fat,
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What have you eaten prior in the day?
What dietary lifestyles do you currently follow?

If you do not have access to the menu prior to

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What Meal is Better For YOU?

Meal #1 Meal #2

Grilled chicken sandwich Chicken sandwich with mayo

Small side salad with dressing Small side salad with dressing,
croutons, bacon, pickles

Baked potato Loaded baked potato

Small unsweetened ice tea Medium iced tea

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How to Select a Healthier Alternative

Watch portion sizes

Ask for condiments on the side

Steer away from fried, baked

Select grilled or roasted options

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Some salads have more calories, fat, and sodium than some
sandwiches!
Dressings & toppings can make or break a salad
Avoid fried toppings, dairy, bacon, and dairy-based dressings
Opt for dressing on the side, and a light oil or vinegar based
dressing
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How to Select a Healthier Alternative

Watch what you drink

Steer away from sugar-sweetened beverages such as sodas,
juices, sports drinks and energy drinks
Opt for bottled water or unsweetened tea

Skip out on the bacon

Too much saturated fat, sodium, and calories!
Substitute for pickles or tomatoes

Consider your sides

Avoid the high fat and loaded calorie options instead select fruit,
a house salad without croutons and dressing on the side, or corn

Skip the fries

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How to Select a Healthier Alternative

Look at the meal description

If the meal is labeled as deep-fried, batter-dipped, breaded,
creamy, crispy = high in fat, calories,& salt!

Ask for substitutions

Some meal items need to be tweaked to make it a healthier
choice
Dressings and condiments on the side or selecting whole wheat
bread or buns instead of white, refined breads

Stick to a single hamburger patty

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Can be as high as 800 calories, and 40grams of fat!!
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To Summarize Healthful
Alternatives
Making substitutions to meet the needs of varying
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have to be!

Selecting salads with dressings and croutons on

the side

Selecting a grilled chicken sandwich vs. fried or

breaded chicken sandwich

Instead of a triple decker burger, selecting a

single hamburger patty and taking off the top bun
(open face hamburger!)
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Activity!
Take 1 post-it note that is in front of you on the table

Write down your favorite snack or meal at a fast food restaurant

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these restaurants

Tape your post-it note to the beach ball that will be tossed around
the room, and as you toss the ball read off 1 post-it note (cannot be
your own)

After listening to all the foods, could there be any

improvements/alternatives to these food items to make them
healthier??
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Portion Sizes
Although fast food restaurants have attempted to make meals
healthier ZKHUHWKH\YHODFNHGLVLQWKHSRUWLRQVL]H
department

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VL]HG

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is one of the key players in selecting a healthy alternative
As well as reducing calorie, fat, added sugar, and sodium
consumption

Here are some tips to keep you from being victimized by

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Portion Size Helpful Tips
Say no to large, jumbo sized or even king sized orders
Even medium orders can be too large

Take half of your order home, saving the rest for later
Prevents overeating, extra calories, fat, added sugar, and sodium

Opt for the water

Stay clear of the fruit-juice, soda, diet soda, & energy drinks

Slow down!
Savoring the flavor of your food
Drink water in between bites
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Own

Instead of Try this

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Bacon Cheddar Ranch Chicken Power Mediterranean Chicken

Salad Salad (half-size)

Frozen Coffee Coolata Strawberry Banana Smoothie

French fries )UXLW1<RJXUW3DUIDLW

Fried Chicken Sandwich (Crispy Oven 5RDVWHG&KLFNHQ6XE

Twister)
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In Summary
Select good food choices at fast food restaurants
Look at the nutrition label, ingredients, and cooking methods i.e.
baked vs. fried or grilled vs. battered

Foods that are high in trans fat, saturated fats, cholesterol, and
sodium should be limited
Additionally, choosing food items that are grilled or baked are better
methods than fried, or battered
Asking for condiments on the side, and choosing better side dishes
like fruits or side salad opposed to fries

Perform restaurant menu research

Watch out for portion sizes instead of a burger with fries, select
a single patty burger without the fries since the burger has
enough calories as is
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What Now?
Knowing what you know now, what will you do differently
QH[WWLPH\RXUHRQ-the-go and tempted to order a less than
healthy meal?

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Thank You!
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Questions??
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References

1. FDA. Nutrition
Labeling.http://www.fda.gov/Food/IngredientsPackagingL
abeling/LabelingNutrition/ucm248732.htm

2. USA Today. Fast Food Chain Origins.

http://www.usatoday.com/story/travel/destinations/2014/0
5/31/fast-food-chains-origins/9729901/

3. Health. Food. http://www.health.com/health/gallery/

4. Food Politics. Calorie Labeling.

http://www.foodpolitics.com/tag/calorie-labeling/

5. :HQG\V0HQXKWWSwww.wendys.com