Welcome to the Look AHEAD Refresher Group Refresher

Welcome to the Look AHEAD Refresher Group Refresher Session #5 May 2003

Recap of Look AHEAD Goals • Minimum of 10% weight loss – Keeping Track • • calorie and fat gram range portion control making healthy food choices reading food labels

Recap of Look AHEAD Goals • Minimum of 175 minutes aerobic activity per week – brisk walking or alternative – target heart rate range – resistance training

PORTION DISTORTION: EATING WELL IN A TOXIC WORLD Or…. How to safely navigate through the land mines when eating in the USA

Today’s Topics • Growing Portions - Growing Health Problems • Super Sizing & Value Marketing • BIG GULPS mean BIG CALORIES • Good Deals or BAD BARGAINS? • Don’t be a Victim of Portion Distortion • Food Activism

Growing Portions - Growing Health Problems • Restaurant meal today 25% larger than 15 yrs ago • Avg restaurant meal is 1, 000 cal • BAGELS!!!!

Growing Portions -- Growing Health Problems • 64. 5% of American adults are overweight or obese • About 15 million American adults have Type 2 diabetes • % of obese children & adolescents has doubled in last 20 years • Type 2 no longer called “adult onset” -now children as young as 8 yrs old have it RESEACRH IS IMPORTANT!!!!!!

“Value Marketing” • Not only asked to super size, now asked to buy “Value” or “Combo” meals to appeal to sense of a “good deal” • By choosing “value” meals, you are given more food than you originally ordered (more items offered) • Let’s look at some examples. . .

BIG GULPS mean BIG CALORIES • Calorie-dense, non-nutritive beverages • Called “wet carbohydrates” • Raises blood sugars! • free refills

“The Wet Carb Blues” • Large amount of calories can be consumed in very small amount of time (drinking) • Liquid passes through stomach very quickly -- not enough time to “alert” brain of how many calories taken in • Person does NOT reduce overall eating after drinking the extra calories -- eats same amount of solid food

Why do Food Manufacturers Urge you to Super Size and buy “Value Meals”?

Because. . . • US has large, cheap food supply • Companies spend $ on added-value products -- for bigger profits • Little money put into promoting consumption of fresh fruits and veggies as profit margin is small for these items • There is fierce competition for YOUR STOMACH

So…What’s the Real Deal?

Super Sizing and Value Meals are BAD BARGAINS • Yes, you do get the “most” for your money” • But, small increases in price often mean LARGE INCREASES in calories • Data show the bigger the portion, the more we eat

Just One Example. . . • Wendy’s Double w/cheese = 760 calories • Value Meal version (adding large drink & fries) = 1, 360 calories • Extra cost is $1. 57 • 47% more money • 79% more calories • EXTRA 600 CALORIES

Super Sizing is a BAD BARGAIN • “Value Meal” version of this meal eaten twice a week for one year, would be adding 62, 400 calories • the equivalent of GAINING 18 pounds

But…what are the “costs of that extra 600 calories and 18 pounds to your health?

Sadly, the facts are: • Overweight & Obesity increases your risk of developing – Complications from type 2 diabetes – Heart Disease – Gall Bladder Disease – Hypertension – Sleep Apnea – Degenerative Joint Disease

So…what are we going to do?

Let’s Role Play!!! What would you say to the clerk on the other side of the counter when pressured to buy a “value meal”?

Don’t be a Victim of • Don’t patronize restaurants that super size • Choose NOT to purchase “value” or “combo” meals • Ask for nutrition information at restaurants -- make better choices • “Meal Deals” are no bargain for your health!!!! • Ask for half-sized portions

More Tips. . . • Beware of “NEW” fat/calorie products (e. g. Wendy’s previously offered a “new” grilled chicken pita- appeared to be healthy-- had high fat/high calorie dressing and cheese on it) • Drink water instead of “wet carbs” • Become a Food Activist

“Food Activism” • Keep “junk food” out of workplace • Speak with cafeteria manager • Choose to become involved with local school board • Join letter-writing campaigns to food manufacturers and advertisers • Urge local eateries to offer smaller portions at smaller prices

Thank You for Coming!! We welcome your comments