Eating On The Run

Ponder This

Advances in technology Food is available 24/7 Food manufacturers spend $7 Billion in

advertising; only 2% of that is spent on healthier foods

More nutritional info is available

So why is there a problem?

Nourishing your body should be a priority

The trick is knowing how to do it and where to get it!

Eating on the Run Quiz

What are some challenges you face?

Objectives

Nutrition Myths Healthy Eating Tenants Skipping Meals vs. Grazing Getting Started Quick and Healthy Meals and Snacks Time Saving Tips Guidelines for Eating Out Traveling and TDY

Nutrition Myths

If you eat fast food, you are doomed to poor health. Eating out at restaurants too often is unhealthy. You have to cook or eat home-cooked meals to be

healthy. Snacking is unhealthy and leads to weight gain. If you eat late, after 8 pm, you will gain weight. Being busy leads to poor nutrition and bad eating habits. It takes a lot of time to eat healthfully. You have to be a nutrition whiz or dietitian to know how

to eat healthfully.

Hitting the Nutrition Target

Healthy Eating Tenets

Quality and Diversity Creating Time to Eat

– Identifying Eating Opportunities– Planning Meal by Meal

Skipping Meals

Consequences Primal Hunger Poor Performance Brain Drain Calorie Loading

Grazing

Benefits– Lower Cholesterol and Healthier

Arteries– Brainpower– Weight Control

Reaping the Benefits of Grazing

Don’t confuse eating more frequently with eating increased quantities of food

Be mindful of what you are eating Choose recommended servings from the

food guide pyramid Choose nutrient-dense foods Foods need to be portable and ready to go The food items need to be accessible

Snack Ideas

Cereal bars Rice cakes Dried fruit/trail mix Fig bars Low-fat, whole grain

crackers Pre-cut veggies Fresh fruit Fruit cups Tuna, snack sized Mashed potatoes in a cup Dry cereal

Oatmeal in a cup Juice box SINGLE-SERVING

chips/pretzels Bread sticks, whole wheatRefrigerated Snacks Low-fat Cheese sticks Yogurt Leftovers Cottage cheese cups Half sandwich

What About Beverages?

Starbucks Frappuccino® ICEE®, 16 oz Regular soda, 20 oz Milk, whole, 8 oz Juice, 16 oz Gatorade®, 20 oz

200 cals/4 g fat/8 tsp sugar 240 cals/0 g fat/8 tsp sugar 250 cals/0 g fat/7 tsp sugar 150 cals/8 g fat/4 tsp sugar 230 cals/0 g fat/6 tsp sugar 125 cals/0 g fat/3 tsp sugar

Beverage Ideas

Crystal Light® Sugar-Free Kool Aid® Diet beverages Diet teas Coffees made with non-fat milk Sugar-free cocoa Non-fat milk Fruit juice WATER!

Getting Started

PLANPLANPLAN

Make a plan to eat at least every 5 hours (every 3-4 is best!)

Write down ideas for

meals and snacks

Ideas for Quick Meals

Breakfast Spread peanut butter on toast, a waffle,

bagel or apple or banana. Whole grain toaster waffles; top with fresh

fruit or top with low sugar jam or apple butter

Make low-fat cheese toast in the toaster or a microwaved tortilla and low-fat cheese

Mini cottage cheese and canned fruit

Ideas for Quick Meals

Lunch and Dinner Make a Quesadilla (similar to a grilled cheese, but use a

tortilla and add tomatoes, chilies, etc.) Serve spaghetti and a jar of spaghetti/marinara sauce;

add extra frozen veggies Use the lower fat (boxed) macaroni and cheese; add

cooked or canned vegetables Choose a healthier version frozen TV dinner; round it out

with a whole wheat roll and fruit Microwave frozen bean and cheese burritos and top with

extra low- fat cheese Instead of frozen pizza, top a pizza crust with a jar of

pizza sauce, shredded mozzarella cheese, and veggies

Getting Started

Make a list of ingredients needed– Plan meals ahead of time and add

needed items to your list– Ask your family to add to the list

Stock-up on supplies– Don’t like to go grocery shopping? Try

these tips: Shop after a meal or snack Race by the sample taste tidbits Shop during non-peak times Arrange your list by supermarket

aisle Stock up on staples to cut down on

trips Divide and conquer

PLANPLANPLAN

Time Saving Ideas

Cooking and Serving – Assemble all ingredients, utensils and pots and pans

before you begin cooking. This allows for an efficient cooking effort without having to stop and search

– Cook vegetables in your microwave– Double a recipe and freeze for future meals– When making banana bread or muffins, make extra

and freeze Pull out and thaw 1 at a time, as needed– Quickly keep track of foods and other essentials that

need to be replaced so that you don’t have to suddenly run out to the store

– Take advantage of buffet-style fixings (everyone assembles their own meal)

Time Saving Ideas

Buy ingredients already prepared, where possible– Frozen and canned vegetables– Canned and packaged (dry) soups– Shredded low- fat cheese– Jars 0f pizza sauce, spaghetti sauce– Ready-to-eat packages of salad greens and other

vegetables (carrots, celery) or containers of pre-cut and washed fruit

– Packages of individually frozen or pre-cooked meats Keep a stock of healthy staple foods

Stock up on Supplies

Small cooler Freezer ‘blocks’ Thermal bag Disposable

containers Snack bags Sandwich bags Plastic utensils Lunch bags

Eating Out

How do you manage the challenges ofeating out?

Eating Out

Americans eat out an average of 4 times per week

Typical restaurant meal averages 1,000-2000 calories and 50-100 grams of fat

Strategies for Eating Out

Control where you eat Don’t get caught in the Get-Your-

Money’s-Worth trap Never assume- ask questions on

how food is prepared Leave food on the plate

Clean Your Plate?

MEAL CALS FAT (g)

Prime rib dinner w/Caesar salad and fully dressed baked potato

2210 151

Seafood combo (fried fish w/FF, coleslaw, and 2 biscuits

2170 130

Lasagna w/garlic bread and salad 1538 77

BBQ baby back ribs, FF and coleslaw

1530 99

Chicken stir-fry w/rice and egg rolls 1213 62

Strategies for Eating Out

Don’t arrive famished or if you are, at least hold the bread or chips until the meal arrives

Pass on the bottomless refills for soda or other sweetened drinks

Check out the options labeled “healthy” on the menu

Don’t be afraid to make special requests

Strategies for Eating Out

Have It Your Way! You have the right to:– Ask how the food is prepared or request it be prepared

differently– Send food back that has not been prepared satisfactorily– Ask for items not listed on menu or request a different

side dish – Ask for a half order or appetizer size entrée– Request a doggie bag, even before the food is served– Call the restaurant ahead of time to request that your

food be prepared in a special way– Ask questions without fear of embarrassment or

resentment – Leave if the restaurant cannot/does not accommodate

needs– Expect special service because every customer is

important

What Do These Terms Indicate?

Fried, pan fried Battered, breaded Steamed Grilled White sauce Hollandaise Boiled Poached Crispy, crunchy Deluxe Cream, creamy, cream

sauce

Seared Gravy Pastry Braised Baked Rich Scalloped Roasted Buttered Cheese sauce Au gratin

Test Your Nutrition IQ

Does frying add THAT MUCH MORE fat and calories?

Yes….Fried fish, 8 oz. 550 calories/25 g fatBaked fish, 8 oz. 240 calories/3 g fat

French fries, 10 160 calories/8 g fatPlain potato, ½ c. 100 calories/<1 g fat

From The Chinese Menu...

Enjoy more often...– Tea– Wonton, egg drop, hot & sour

soup– Veggie potstickers– Steamed: dumplings, rice,

vegetables– Soft noodles (lo or chow mein)– Bean curd dishes (not fried)– Chicken/beef/fish/seafood entrees

with vegetables– Stir fried vegetables with rice– Duck, plum, mustard, hoisin,

oyster, black bean, garlic sauces– Fortune cookie and oranges

Limit….– Egg rolls– Fried wontons– Shrimp toast– General Tso’s chicken– Crispy beef– Sweet and sour

entrees– Almond or cashew

chicken

From The Italian Menu...

Enjoy more often...– Broth, bean, vegetable soups– Bread sticks– Steamed mussels or clams– Grilled fish or chicken– Chicken caacciatore– Veal or chicken piccata– Clam sauce, picatta,

primavera or tomato sauces (marinara, pomodoro, sun-dried tomato)

– Cioppino– Baked polenta or gnocchi– Pizza (light on the cheese)

Limit…– Cream or Alfredo

sauce– Buttered garlic

bread– Breaded and fried

foods – Cheese based

dishes– High fat meats -

salami, pepperoni, sausage

From The Mexican Menu...

Enjoy more often...– Black bean, tortilla soup– Chili (not chili con carne)– Salsa– Grilled meats and fish

entrees– Soft corn tortillas– Fajita salad– Soft tacos– Ceviche– Beans (whole or black)– Veracruz (tomatoes, onions,

chilies), green chili sauce

Limit…– Chips– Sour cream– Guacamole – Tostados– Cheese enchiladas– Mole sauce– Chimichangas– Taquitos– Cheese – Chorizo

From The American Menu...

Enjoy more often...– Broth based soups– Green salads with low-calorie

dressing– Baked potatoes– Grilled fish, shellfish or chicken

entrees with vegetables; BBQ chicken

– Pasta with vegetables or tomato sauce

– Vegetable pizza (thin crust)– Rice and vegetables– Sirloin, filet mignon steaks-

trimmed– Stir fry with vegetables– Deli sandwiches with mustard,

lettuce and tomato

Limit…– Fried appetizers such as

mozzarella sticks, fried veggies or onion blossom

– Fried entrees such as fried chicken, fish or steak fingers

– Thick crust pizza with meat toppings/extra cheese

– High fat condiments such as sour cream, salad dressings, mayo, cream cheese, butter or margarine

Consider This

What should you consider when ordering?– Are there “healthy” or “lite” items on menu?– Does my beverage have too many calories?– Did I take the skin off my chicken? – Did I order a clear (not cream) soup?– Did I trim the fat off of red meats?– Does my entrée contain a vegetable?– Is the salad dressing low calorie or on the side?– Am I really hungry for dessert?– Did I balance out my day??

Fast Food Trivia

In 1970 Americans spent $6 billion on fast food….how much was spent in the year 2000?– $110 billion

In 1968 there were 1,000 McDonalds restaurants….how many does it operate today?– Around 28,000 (AND 2,000 new ones opened yearly)– McDonald’s:

Nation’s largest purchaser of beef, pork and potatoes Nation’s 2nd largest purchaser of chicken Operates more playgrounds than any other US private

entity One of the nation’s largest distributors of toys

Reference: “Fast Food Nation”

Eating Out

What would you like to order?

Fa(s)t Breakfast

BK Croissan’Wich w/Egg & Cheese

McD’s Egg McMuffin Hardee’s Sausage & Egg

Biscuit Carl Jr’s Breakfast Burrito

McD’s Ham and Egg Cheese Bagel

BK Cini-Mini (no icing)-4

320 calories /19 g fat

300 calories /12 g fat 620 calories /41 g fat 550 calories /32 g fat

550 calories / 23 g fat

440 calories/23 g fat

Fa(s)t Food Meal

Jack in the Box Ultimate Cheeseburger

Chic-Fil-A Chicken Sandwich

KFC Popcorn Chicken (Lg) McD’s Big Mac Subway Roast Beef Deli (6”) Taco Bell Baja Beef Gordita Wendy’s Big Bacon Classic

1120 calories 75 g fat

410 calories /16 g fat 620 calories /40 g fat 590 calories /34 g fat 206 calories / 4 g fat 360 calories /21 g fat 570 calories /29 g fat

Fast Food Strategies

Don’t assume that because a menu item sounds healthy, it is

Forget super-sizingOrder smaller sizes Opt for grilled, charbroiled or

roasted items

Fast Food Strategies

Hold the mayo and skip the extras

Try a saladQuench your thirst with

something healthyCalm your sweet toothReview the nutritional analysis

information

Traveling and TDY

Order special meals when available and bring snacks

Kosher, vegetarian, low-fat, seafood

Pack snacks in your car or suitcase Follow principles of healthy eating

in restaurants Take time to exercise Carry a H2O bottle

Nutrition Myths

If you eat fast food, you are doomed to poor health. Eating out at restaurants too often is unhealthy. You have to cook or eat home-cooked meals to be

healthy. Snacking is unhealthy and leads to weight gain. If you eat late, after 8 pm, you will gain weight. Being busy leads to poor nutrition and bad eating habits. It takes a lot of time to eat healthfully. You have to be a nutrition whiz or dietitian to know how

to eat healthfully.

SUMMARY:

Nutrition Myths Healthy Eating Tenants Skipping Meals vs.

Grazing Getting Started Quick and Healthy Meals

and Snacks Time Saving Tips Guidelines for Eating Out Traveling and TDY