Transcript The American Diet

The American Diet
Electra Nicolaysen, L&C Assistant
Fernando III El Santo
What do you think of when you think
of American food?
Some popular American foods…
More popular foods…
Even more popular foods!
The “Standard American Diet”
The “Standard American
diet is made up of:
50% carbohydrates
(simple, refined
carbohydrates—less
healthy)
15% protein (over the
recommended amount)
35% fat (high in
saturated fat)
Carbohydrates
Carbohydrates are fine for you in moderation,
but the American diet has a
disproportionately high amount of them.
Additionally, the majority of the carbohydrates
are simple, like sugar, rather than complex.
Simple carbohydrates are worse for you than
complex carbohydrates.
Protein
Protein is a component of food which helps give
you sustained energy. The Standard American
diet is quite high in protein, which can come
from many sources. In the American diet,
protein largely comes from meat, specifically
red meat. Excessive consumption of red meat
has serious health consequences.
Fat
The Standard American diet is made up of 35%
fat, which is about 5% too high. A significant
portion of the fat is saturated fat, which is bad
for your health in excessive quantities.
Portion Sizes
Portion sizes have increased steadily through
the years with the advent of fast food, where
more food is associated with a better value.
Portion Sizes
Food portion sizes
have increased
significantly in the
past few decades
and are quite large
when compared with
serving sizes in
different parts of the
world.
Portion Sizes and Culture
American food is cheaper and larger than that of
other countries. Larger portions are often
seen as a better deal.
Results of the Standard American Diet
• Carbohydrates: Excessive consumption of
simple carbohydrates, like sugar, is linked to
weight gain.
• Fat: Excessive consumption of unhealthy
(saturated) fats is linked to coronary heart
disease. It is thought that for every 1% of
saturated fat energy replaced with
polyunsaturated fat (such as that found in
olive oil, there would be a 2-3% decrease in
the risk of coronary heart disease.
Results of the Standard American Diet
A diet that does not follow healthy guidelines
can cause heart disease and obesity:
“Super-Size Me”
“Super-Size Me” is a
documentary about a man
who spends a month
eating only at fast food
restaurants, which make
up 75% of the restaurants
in America. Following this
diet had serious
repercussions on his
health.
Results of a Fast Food Diet
A Clip from “Super-Size Me”
http://www.youtube.com/watch?v=N2diPZOtty
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It is possible to eat healthily, no matter
where you are
Making Good Choices at Fast Food
Restaurants
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled
deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au
gratin, or in cream sauce are usually high in calories, unhealthy fats, or sodium. Order items
with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp of
regular cola packs about 425 calories, which can quickly gulp up a big portion of your daily
calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings,
spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the
mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling
how much you put on your sandwich.
Special order. Many menu items would be healthy if it weren't for the way they were prepared.
Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and
vinegar for your salads or order the dressing "on the side" and spoon only a small amount on
at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more
thoroughly and avoid eating on the run. Being mindful also means stopping before you are
full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so
you digest better, and makes you feel more satisfied.
Let’s give it a try!