Directions: pick one favorite fast food meal and one healthier alternative meal from the same restaurant and get as much nutrition information about them as you can by asking for information in the restaurant or from the restaurants web site. Print the information on the whole meal, including drink (pop, juice, shake, whatever), fries, dessert, etc. Find the information about serving size, total calories, fat grams per serving, type of fat (saturated, trans, etc.) and sodium, and circle them. Attach this information to your answers. Then type your answers to the questions below.
- Record the number of calories you should be eating each day from The Super Tracker at Myplate.org here: http://www.choosemyplate.gov/supertracker-tools/daily-food-plans.html Choose 2,000 kcals/day, if you aren't under a regimented diet.
- Write down here everything in your favorite fast food meal, as well as what you picked for a healthier alternative (from the same restaurant).
- Report here how many total kcalories were in both meals. Are any of the foods more than one serving size?
- If you ate this meal 3 times a day/7 days a week for a month, how much weight would you gain? Show your work in your answer. To calculate this, multiply the total calories of your meal by 3, then multiply by 30. Then multiply the number of calories you need daily to maintain your weight by 30. Subtract the daily maintenance calories from how many you would have and divide that number by 3500. That is how many pounds you would gain in 1 month just by eating this meal and nothing else. Show your work!!!
- What is the sodium intake for this meal? Total sodium intake per day should be less than 2,300 mg. How does your meal compare?
- What is the fat content of this meal? Fat should be less than 5 grams per serving, or less than 30% of the total calories. How does your meal compare? Also, what type of fats are present? Saturated fats should be less than 20% of total fat calories. What percent saturated fat is your meal? Are there any trans fats?
- Are there significant amounts of fiber or vitamins/minerals?
- Report #s 5, 6, and 7 from above for your healthy alternative meal.
- What did you learn from this assignment? (Your answer should be more than one sentence.)
For example, if the meal you picked out has a total of 1,253 calories, multiply this by 3, then by 30, and you get 112,770 calories in one month. If you should be taking in 2,400 calories a day, multiply by 30 to get 72,000. Subtract that from 112,770, and you get 40,770. Divide this by 3,500 and you would gain about 11 pounds in one month if all you ate was that meal!