The Dangers of a Fast Food Diet and Guide to better nutrition

What is fast food?

Fast foods are quick , not expensive ,easy to get and

Have a great deal of calories , fat , salt , sugar

It can include any food that’s prepared outside the home

We find fast food joints all over , in gas stations , stores, shopping malls, school , colleges and Business places

The Consumers are

Increasingand

The Market is Growing

The Dangers Obesity due to high

calories, fat and sugar Health Problems :High

Blood Pressure , diabetes, arthritis , heart disease

People do not eat healthier foods when they get used to eating fast foods

Bacteria in the food and places it is prepared

Ways to Eat Healthier Meals

We have variety of food stuff available

We have to buy and prepare it in the right way

Here are some tips to cut back on amount of junk food you eat

Stop eating when you feel satisfied , not when your stomach feels

full

After you are done eating , your stomach should feel good not hurt or stretched

Eat when you really feel hungry

Don’t starve yourself between meals

If you eat between meals you will not be as hungry at the meal times so you might eat less then

Remember the most portion sizes at fast food

restaurants are too big

Remember that your stomach is about the size of your fist and it will get bigger if you are used to eat a lot of food at one time

The stomach is a muscle that stretches if it is overfilled

Have 5-6 small meals a day instead of 2-3 big ones

It will keep your metabolism active and keep you from getting too hungry anytime in the day

Have breakfast everyday (if you are not fasting)

This will start your metabolism early in the morning since it slows down in the night when you are sleeping

Watching television or videos everyday makes you want to eat more . It also slows down your metabolism since you are not moving

Don’t waste calories on drinks with sugar

It will give you calories but will not make you feel full

Eat slowly and chew your food well Chew food for 10-20 times each time

when you put food in your mouth It takes 20 minutes for your stomach to

feel full once you put food in it

Don’t eat for two hours before going to bed

Remember, there is a difference between being hungry and having an appetite

Sometimes we eat when we are not really hungry because we have craving for something

Hunger is the signal from the brain that our bodies need food

Use the FOOD PYRAMID to decide what you should eat each day and how much from different food groups

Vegetables and Fruits

Bread , Cereal ,Pasta , Rice

Looking at the Levels of Pyramid

The food guide pyramid emphasizes foods from five major food groups shown in lower three sections of the pyramid

Each food group provides some but not all of the nutrients you need

No food group can replace the other No food group is more important

than the other……WE NEED THEM ALL !!!

At the base of Food Guide Pyramid comes from Food Grains

breads, cereals, rice and pasta You need the most servings of these

foods each day

2nd level includes the food from the Plants

vegetables and fruits Most people need to eat more of these

foods for the vitamins , minerals and fibre they supply

On the 3rd level we have two food groups that come mostly from Animals

Milk , Yogurt and cheese Meat , poultry ,dry beans, eggs

and nuts These foods are important for protein

, calcium, iron and Zinc

The small tip of the Pyramidshows Fats , Oils and sweets These are food such as salad

dressings and oils, cream , butter , margarine, sugar, soft drinks, candies and sweet dessert

These food provide calories and contribute little in nutrition

Most people should use it sparingly /little

Assignment 1 .Dangers of fast food and guide to

better nutrition 2. Calcium Due date Nov 22.

Lets eat wisely and stay HEALTHY!!

Prepared by : Dr. Anita Tamrakarreference website :www.learningpoint.yolasite.com