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The University of Georgia Cooperative Extension Service
Americans are Eating Out More and Cooking Less
Average person eats more than 4 meals per week prepared away from home
Daily Nutrition Goals
Less fat and cholesterol
5-9 servings fruits and vegetables
Whole grains in place of refined foods
2-4 servings dairy foods
Small portions meat, fish, poultry
Moderate portions to control weight
The Challenge
Fat, fat everywhere!
Portions large enough for a sumo wrestler
The Challenge
Loads of sodium
Meat as primary focus
The Challenge
Fruits and vegetables few and far between
Can You Achieve Your Can You Achieve Your Nutrition Goals and Still Eat Nutrition Goals and Still Eat
Out?Out?
Survival Strategy #1Know what you want Know what you want
before you go inbefore you go inCall ahead for the menu – decide what to eat when you are not hungry
Don’t consider other menu items once you get there
Order before others to avoid changing your mind
Survival Strategy #2HaveHave It “Your Way”It “Your Way”
Ask if special preparation requests are possible
May I have the May I have the fish grilled, please?fish grilled, please?
Substitute Healthier Menu Items
Vegetable instead of French fries
Salad with low fat dressing for coleslaw
Whole grain bread or bun instead of white
Request Items on the Side Request Items on the Side or Removedor Removed
Butter
Sour cream
Mayonnaise
“Special” sauce
Salad dressing
Cheese
Bacon
Nut topping
Avocado
Let’s see... how can I Let’s see... how can I get less fat?get less fat?
Menu Descriptions to Menu Descriptions to Beware OfBeware Of
Fried, deep fried
Sautéed in oil or butter
Crispy
Batter-dipped
Cheese sauce
Golden brown
Au gratin
Creamed
A little more butter A little more butter will make it taste will make it taste
even better...even better...
Menu Descriptions to Look Menu Descriptions to Look ForFor
Poached
Grilled
Broiled
Stir-fried
Blackened
Light wine sauce
Broth (soups)
Low fat or fat free salad dressing or mayonnaise
Vegetable
Survival Strategy # 3Curb a Ravenous AppetiteCurb a Ravenous Appetite
Eat light snack one hour before meal if extremely hungryFruit or soda crackers
Curb your appetite at the restaurantDrink water with lemonEat broth soupEat salad with light dressing
Share food with dining companions
Divide large entrees in half Add salad or soup
Choose appetizers, soups, salads in place of entrees
Survival Strategy #4Share a MealShare a Meal
Plan to take leftovers home
Ask if smaller portions available Kiddie/junior size Lunch portion
Order one dessert for the table
Share the Bounty
Survival Strategy #5Fill the Doggie Bag Before Fill the Doggie Bag Before
You EatYou EatAsk for a take-home container when the food arrives
Be a member of the “Leave-a-few-bites-on-your-plate club”
Survival Strategy #6Add toAdd to a Meala Meal
A container of milk or juice
A piece of fruit
Some cut up vegetables or a salad
Some homemade soup
Survival Strategy #7Pack a meal from home Pack a meal from home
occasionallyoccasionallyHealthy “planned-overs”Lower calorie frozen entreesMade ahead soups and stewsFresh fruits and vegetablesSalads with reduced calorie dressingPotatoes or sweet potatoes with toppings
Brown-bagging Benefits
Controlled portions
Healthier
Cost-efficient
Time for exercise
Steak/Seafood Restaurants
Choose small portions - split entree or get doggie bag
Lean cuts of grilled beef, chicken, seafood
Veggies more apt to be available - request without butter sauce
Request sauces, butter and dressings on side
Balancing the Buffet
Survey before you serveUse smallest plate possiblePile no thicker than deck of cards1-2 Tablespoon portions – lots of white space
Balancing the Buffet
Fill ¾ of plate with lower calorie vegetables and fruits
Sit away from buffet table
Get dessert only after you eat the rest
BBQ Tidbits
White meat of chicken best choice
Best sides – baked beans and corn
Tossed salad over cole slaw if available
Limit added sauce
Deli DelightsGo light on meat, heavier on lettuce and tomato
Choose mustard, vinegar instead of mayo and oil
Be aware of high-sodium pickles and olives
Request baked chips or pretzels in place of regular chips
Pancake and Waffle HousesPancakes/Waffles Choose smaller portion of
pancakes - “light stack” Request butter on side or left
off Light syrup may be requested
Omelets Egg substitute may be
available Fill with vegetables instead of
bacon, sausage, cheese
International House of Pancakes International House of Pancakes (IHOP)(IHOP)
Less Healthy OptionLess Healthy Option
Rooty Tooty Fresh and Fruity (2 pancakes, 2 eggs, 2 bacon, 2 sausage, fruit topping)
Orange juice
Healthier OptionHealthier OptionShort-stack buttermilk pancakes (2) No butter Light syrup
2 egg substitutes
Orange juice, small
Pancake and Waffle Houses
The Ying and Yang of Chinese Food
Green tea may have benefits
Won ton and hot and sour best soups
Steamed dumplings better choice than egg roll
Choose chicken and seafood over beef, duck and pork
Chinese Food
Choose dishes with more vegetablesChoose plain rice rather than fried riceLimit sweet and sour dishes Limit dishes with nutsDesserts – sherbet, fruit, fortune cookie
Good Greek Choices
Kabobs with rice
Grilled or roasted meat, fish and seafood
Greek salads
Side dishes with olive oil or yogurt instead of sour cream
Bean or lentil soups
Making the Most of Mexican
Request no chips and salsa
Choose dishes with beans, chicken and seafood over beef and pork
Chili or other soups are often low in fat and high in fiber
Ask for less cheese
Making the Most of Mexican
Ask for sour cream and guacamole on the side or left off
Eat taco salad without the taco shell
Choose grilled over fried
Italian Restaurants
PastaWatch portionsChoose tomato or
marinara sauces instead of cream sauce, cheese sauce, butter sauce
Bread/BreadsticksOften doused in fat
Italian Restaurants
Low-fat ToppingsPineapple
Canadian bacon, ham, grilled chicken
Vegetables: spinach, tomatoes, broccoli, mushrooms, onions, peppers
High-fat ToppingsExtra cheese
Pepperoni
Sausage
Bacon
PizzaStart with garden salad to fill you upStick with thin crust; avoid cheese-stuffed crust
Fast-Food Restaurants
Nutrition information readily availableWeb sites for restaurantExtension Nutrition web site:
www.fcs.uga.edu/extension/nut_pubs.phpBooks on fast food and chain restaurants
Breakfasts on the GoLess Healthy OptionLess Healthy OptionBiscuits or croissants with sausage, egg, cheese
Bagels loaded with cream cheese
Donuts
Lattes, mochas, and cappuccinos with whole milk
Healthier OptionHealthier OptionBagels with spreads on side
Breakfast sandwiches with bagels or English muffin
Specialty coffees with skim milk and sugar free flavors
BurgersChoose regular, small, junior or single burgers
Use ketchup or mustard instead of BQ sauce, mayo, special sauces
Fruits and vegetables rarely options
Split fries
Make special requests
Chicken Restaurants(KFC, Boston Market,
Church’s)Lower-Fat ChoicesLower-Fat Choices
Chicken, white-meat without skin
Corn, green beans, mixed vegetables
Rice
Mashed potatoes without gravy
High Fat ChoicesHigh Fat Choices
Fried chicken with skin
French fries
Biscuits
Cole slaw
Potato salad
Fried vegetables
Chick Fil-ALunch
Less Healthy OptionLess Healthy OptionChick-Fil-A sandwich
Waffle Fries (small)
Fudge Nut Brownie
1020 calories
45 grams fat
1615 mg sodium
Healthier OptionHealthier OptionChargrilled Chicken sandwich (without butter)
Side Salad
Ice-dream Cone (small)530 calories
13.5 grams fat
1170 mg sodium
SubwayLunch
Less Healthy OptionLess Healthy Option
Cold Cut Trio on 6-inch white roll
Mayonnaise, pickles, lettuce, tomato
Regular potato chips785 calories
48 grams fat
2155 mg sodium
Healthier OptionHealthier Option
Turkey sub on 6-inch whole wheat roll
Mustard, tomato, lettuce, peppers
Baked potato chips420 calories
7.5 grams fat
1250 mg sodium
Add Healthy Snacks To Meet Your Goals
Low-fat milk
Low-fat yogurt
Fresh fruit
Baby carrot sticks
Vegetable juice
Cereal, fruit, and skim milk
Make Eating Out Healthier for You
Choose restaurants that offer healthier selections
Plan ahead what you’ll eat
Make special requests Share meals or request
doggie bag Supplement your meals
with healthy snacks
Activity
Select a healthy lunch from the menu you’ve been given.
Evaluate the day’s food intake to see if you’ve met your nutritional goals.
Add snacks (from home) if needed to fulfill your goals.