Quick Quiz

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Quick Quiz
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Project Sponsors

• USDA project funded through the Food Stamp
  Program

• School District of Philadelphia

• Nutrition Center,
  Department of Bioscience Biotechnology
  Drexel University
  

Funded by the PENNSYLVANIA NUTRITION EDUCATION
TRACKS, a part of USDAs Food Stamp Program. To
find out how the Food Stamp Program can help you
buy healthy foods, contact the PA Department of
Public Welfares tool-free helpline at
800-692-7462. This institution is an equal
opportunity provider and employer.
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Pop Quiz
1. Which meal has the least amount of fat?
1 Quarter Pound Burger with cheese, large fries
and diet soda
54 grams
2 Crispy chicken salad with 2 oz of creamy
Caesar dressing and regular soda
34 grams
3 Taco Salad and bottled water
48 grams
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Fast Food Before Choices

• What you might choose
• Quarter Pound Burger w/cheese
• Large Fries
• Large Milkshake

Grams of Fat
2. How many
1770
Calories
68
Grams of Fat
5
Fast Food Make-Over
After
Grilled Chicken Sandwich
Small Fries and Water
3. How many now
Calories
630
Grams of Fat
Grams of Fat
27
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Pour Yourself a Bowl of Cereal
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4. Serving Size Examples
1/2 cup chopped fruit
Baseball
Small computer mouse
2-3 oz of meat
1 cup of cereal
Two 9-volt batteries
1 1/2 oz of cheese
Deck of cards
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Serving Sizes Reading Labels
5. How many calories would you consume if you eat
the whole package?
500 calories
How many grams of fat?
24 grams of fat
Would you say this food was healthy?
Not very healthy
What food is this?
Mac and Cheese
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Where do I get Energy?
Energy and Fuel comes from food and is measured
in Calories
6. Calories come from

• Carbohydrates
• Protein
• Fat

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How Many Calories Do I Need?
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7. Which has fewer calories ?
17 French fries
1 oz of pretzels
1 oz of chips
1 cup of noodles
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Which has fewer calories ?
108 calories
265 calories
17 French fries
1 oz of pretzels
152 calories
197 calories
1 oz of chips
1 cup of noodles
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8. Which has fewer calories ?
12 ounces of cola
12 ounces 100 juice
12 ounces low-fat milk
12 ounces orange soda
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Which has fewer calories ?
155 calories
164 calories
12 ounces of cola
12 ounces 100 juice
179 calories
154 calories
12 ounces low-fat milk
12 ounces orange soda
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Carbohydrates provide energy
Simple Sugars Complex Carbohydrates (Starches)

Dietary Fiber
9. Which foods do you think have fiber??
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Fat Matters, But Calories Count
Read the nutrition labels and compare the
calories in products.

• 1 Fig Cookie
• Fat free 51 calories
• Regular 56 calories

• 1/2 cup Vanilla Frozen Yogurt
• Nonfat 100 calories
• Regular 104 calories

• 2 Tbsp. Peanut Butter
• Reduced Fat 187 calories
• Regular 191 calories

Nutrient data taken from Nutrient Data System for
Research, Version v4.02/30, Nutrition
Coordinating Center, University of Minnesota
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French Fries
20 Years Ago
Today
10. How many calories are in todays portion of
fries?
210 Calories 2.4 ounces
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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French Fries
20 Years Ago
Today
610 Calories 6.9 ounces
210 Calories 2.4 ounces
Calorie Difference 400 Calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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Calories In Calories Out
10. How long will you have to walk leisurely in
order to burn those extra 400 calories?
Based on 160-pound person
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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Calories In Calories Out
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 400 calories.
Based on 160-pound person
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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Chicken Stir-Fry
20 Years Ago
Today
435 calories 2 cups
11. How many calories are in todays chicken stir
fry?
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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Chicken Stir-Fry
20 Years Ago
Today
435 calories 2 cups
865 calories 4 ½ cups
Calorie Difference 430 calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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Calories In Calories Out
11. How long will you have to do aerobic dance to
burn those extra 430 calories?
Based on 130-pound person
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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Calories In Calories Out
If you do aerobic dance for 1 hour and 5 minutes
you will burn approximately 430 calories.
Based on 130-pound person
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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Portion Vs. Serving
Young and Nestle, 2002
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Americans Are Eating More
12. How much weight gain would this be?
On average people consume more
more than 200 calories per day
SourceNestle, 2002
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Setting Healthy Goals

• Be specific
• Put it in writing
• Set realistic goals
• Develop an action plan
• Believe in yourself
• Be flexible
• Reward yourself