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

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

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 Tamrakar reference website : www.learningpoint.yolasite.com

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