INTRODUCTION

OBJECTIVES
1. Participants will be able to identify 2 benefits of putting meals together at home.
2. Participants will be able to identify healthy and convenient meals they can make at home.
3. Participants will understand the cost difference between homemade fast food and fast food
purchased.
ICEBREAKER How many minutes does the average American spend doing the following activities on a typical
weekday?
Eating & Drinking 1 hr and 8 mins
Preparing Meals 34 minutes
Watching TV 2 hrs 26 mins
Socializing & Communicating 35 minutes
Working 8 hrs
Participating in Sports & Exercise 17 minutes
Sleeping 7 hrs 36 mins
http://blog.foodnetwork.com/fn-dish/2015/07/guess-how-much-time-you-spend-eating-on-an-average-day/

Transition:
Americans tend to cook the least and eat the fastest. We like to opt for more convenience foods
that require little preparation to keep up with our hectic schedules. However, although it saves
time it may have negative consequences elsewhere. (Ask them what they think we are referring
to and segue into the negative health effects segment).

Content
Fast food contains high amounts of fat, sugar, and sodium that can pose negative health effects
on our body.
High in Fat
What are some fast food items that are high in unhealthy fat?
French fries, burgers, chicken nuggets, etc.
Negative Health Effects:
Heart Disease, Stroke, Diabetes, Obesity, increased risk for heart attacks and high cholesterol.
High Blood Pressure
High in Sugar
Our bodies need sugar to survive, to be specific, our bodies need one type of sugar called
glucose. Glucose is our brain's number one source of fuel to keep us going throughout the day.
There is no need for added glucose to our diets, the body creates glucose by breaking down the
food we eat into food molecules such as carbohydrates, proteins and fat.
Fruits, vegetables and dairy foods naturally contain sugar.
Added sugars are sugars and syrups that are added to foods during processing.
What items do you think contain added sugars?

Desserts, sodas, energy/sports drinks, etc.

Examples of hidden added sugars on the ingredients label
Corn sweetener
high-fructose corn syrup
nectars
raw sugar
malt syrup
honey
Americans are consuming 32 teaspoons of sugar per day and 65 pounds per year!!
4 grams = 1 teaspoon
126 grams = 32 teaspoons
Negative Health Effects:
Heart disease, Obesity, High Blood Pressure, High Cholesterol, increased risk for developing
Diabetes, Tooth Decay, Weight Gain
What are some fast food items that are high in sugar? (milkshakes, cookies, scones, donuts)
High in Sodium
Salt is an essential nutrient responsible for maintaining our bodys fluid balance. Salt helps keep
our body maintain our muscles and nervous systems. While salt is essential, have too much salt
can pose negative health effects on our body.
In the body, your kidneys work to maintain a balance of sodium stored in your body to maintain
overall health. If there is an excessive amount of sodium in the body, your kidneys will excrete
the excess in urine. If the kidneys are unable to eliminate enough sodium, it begins to build up in
your blood. Excess sodium in your blood will increase blood volume, making the heart work
harder, increasing pressure in your arteries.
Negative Health Effects:
High Blood Pressure, Stroke, Heart Disease, Heart Failure, Kidney Disease Edema(swelling
caused by fluid retention)
What are some fast foods that are high in salt?
Long-Term Health Costs
Obesity= One of the biggest drivers for preventable chronic disease and health care costs in the
United States.
Health Care Costs Range= $147-210 Billion per year
Consuming fast food may taste good, lower in price, and is convenient, the bigger price
you are going to pay with your health!!
Fast Food: Make-At-Home-Meals (think of a name!)
MyPlate Diagram
Fruit, Vegetable, Grains, Protein, Dairy
Important to balance your meals that include at least 3 food groups.
Half of your plate filled with fruits and vegetables
Choosing lean proteins and whole grains
Ask participants to name health benefits from each food group
Fruits/ Vegetables- Reduces risk for heart disease, provides fiber-reduce risk for developing
obesity, and type 2 diabetes. Lowers blood pressure and lowers ones caloric intake.
Grains- Contain fiber- reduces ones risk for heart disease, aid in weight management.
Protein- Provide B Vitamins-convert food into energy, and iron- aid in carrying oxygen in the
blood and with vitamin C absorption.
Dairy- Bone health, can reduce risk for osteoporosis. Great source of protein.

HEALTHY FAST FOOD OPTIONS

INTRODUCE DIFFERENT MEAL IDEAS:

OVERNIGHT OATMEAL (grain, fruit, protein (nut butter or nuts)
c oats - $.17
1 banana - $.18
1 c. milk - $.32 ($2.59/gallon)
2 Tbsp. PB - $.26
TOTAL = $.93
McDonalds Fruit & Maple Oatmeal = $1.99 (32g sugar)
YOGURT PARFAIT (dairy, fruit, grain)
1 yogurt - $1.00
1 apple - $.44
c. granola - $.41
TOTAL = $1.85
Wendys Small Chocolate Frosty - $.99
6 g sat fat, 46 g sugar, 340 calories
RICE BEANS & GREENS (grain, protein, vegetable)
c. brown rice - $.14
c. black beans - $.30 (.89 per can)
1 c. kale -$.40
2 Tbsp. salsa - $.14
c. corn - $.25
TOTAL = $1.23
Wendys Apple Pecan Chicken Salad - $6.29
1350 mg sodium, 9g sat fat, 590 calories
QUINOA / PASTA SALAD (grain, vegetable, protein, dairy)
c. whole grain pasta - $.17
1 Tbsp. pesto - $.33
1 oz. mozzarella - $.37
tomato - $.19
6 oz. grilled chicken - $.75 ($1.99/lb)
TOTAL = $1.81
Wendys Spicy Chicken Sandwich - $4.59 (combo w/ fries + drink = $6.59)
just sandwich: >1000 mg sodium, 4g sat fat, 490 calories
SALAD TO -GO (vegetables, dairy- cheese, protein) nuts too
1 cup spinach - $.75
5 slices cucumber - .$25 (.99 per cucumber)
tomato - $.19
green pepper - $.25
c. chickpeas - $.30
1 oz. feta cheese - $.66
TOTAL = $2.40
Wendys Spicy Chicken Caesar Salad- $6.69
1640mg sodium, 16g sat fat, 790 calories
TACO SALAD (protein, dairy, grain, vegetable)
c. black beans - $.30
c. brown rice - $.14
tomato - $.19
avocado - $.32

1 oz. cheddar cheese - $.25

TOTAL = $1.20
McDonalds Southwest Salad = $4.79
920 mg sodium, 4g sat fat, 330 calories
CHICKPEA SALAD (protein, vegetable, dairy)
c. chickpeas - $.30
cucumber - $.25
tomato - $.19
red onion - $.06
1 oz. feta cheese - $.66
TOTAL = $1.46
Wendys 6 pc nugget + fry = $2.78
just nuggets = 580mg sodium, 4g saturated fat, 270 calories
value fries = 230 mg sodium, 2g sat fat, 230 calories

Notice that all of these meal ideas include at least 3 food groups and also all contain a source of
protein!
Cost: Flip Chart: Name of recipes with price(covered). Ask participants to guess the total
cost of the selected recipe.

Benefit #1: Saves Money

Transition from Price Is Right Game where participants saw how little these recipes cost
When you plan ahead, cooking at home is usually cheaper than eating at a restaurant or
purchasing processed foods at the grocery store. Try to plan for several days worth of meals
and make a grocery list- STICK to it to avoid buying extra food. Planning ahead can also lead to
planned leftovers for the refrigerator or freezer for a future meal-which also saves money!
How much of the typical family budget is spent on food at home?
United States= 7%
UK= 9%
Canada=10%
Germany= 11%
France=13%
Italy & Japan=15%
Brazil=16%
China=21%
Mexico=23%
India=26%
Russia=31%
Egypt=44%
We spend so little money at home BUT spend much more under other peoples roofs.
Americans have spent more on food they did NOT prepare at home.
http://www.theatlantic.com/business/archive/2013/03/cheap-eats-how-america-spends-moneyon-food/273811/

Food Activity

Participants will create two recipes: Taco salad & Rice, Beans and Greens. To make it
more competitive- time participants!
FOOD SAFETY

Have participants wash their hands or use hand sanitizer

Important to wash our hands before the start of meal prep.

Benefit #2: Saves Time

Transition from food activity where participants saw how quickly they can put together meals
Cooking at home can indeed save you time in your busy schedule. Think of the amount of time
you take to drive, order, and receive the food you had ordered. In that amount of time, do you
think you could have made something at home already? When you plan ahead, cooking at
home can be faster than grabbing something to eat at the local supermarket or driving to get
take-out. There are many meals that can be prepared in less than 30 minutes.

Benefit # 3: Healthier
When purchasing fast food our out at a restaurant, you do not have control over what
ingredients are placed in your dish. Prepared foods are often higher in fat, salt and sugar. When
you are preparing your own meals at home, you are in control and are aware of which

ingredients you are using.

You can choose low-sodium canned goods
Choose healthy/ unsaturated fats to cook your foods in
Trim the fat off your meat, drain the liquid fat from the meat
Choose low-fat dairy products
Portion control- cooking at home can help control the amount of food you consume. When out
at a restaurant or fast food place, they tend to offer much larger portions than necessary. When
food is in front of you, there is a good chance you will eat it. Cooking at home can help control
the amount on the plate.

Brings Family Together

Cooking at home can open the door for family members to help in the kitchen as well as provide
an opportunity for the entire family to enjoy eachothers company.
Helps us feel more connected to the meal since we prepared it ourselves
Preparing meals can be a way to de-stress
Creating your own meal activity (EVALUATION)
Pass out handout to participants
Instruct to come up with a meal for breakfast, lunch, and dinner that have at least 3 food
groups.
Have participants share (if time)

CALL TO ACTION
Plan and prepare two healthy fast food meals a week at home.

INGREDIENTS WE NEED FOR FOOD ACTIVITY:

RICE BEANS & GREENS (grain, veg, protein)
brown rice
black beans
kale
salsa
c. corn

TACO SALAD (protein, dairy, grain, vegetable)

brown rice
black beans
tomato
avocado
cheddar cheese

Rice,beans, greens & taco salad (each has 5 ingredients)