1. Tips for Eating Healthy When Dining Out Megan Myrdal, RD,
LRD
2. Surprising Facts 50% of Americans eat out 3 or more meals a
week 12% of Americans eat out 7 or more meals a week 1 meal away
from home each week translates to 2 pounds of weight gain each
yearERS Food away from home study, USDA, Mancino, 2010
3. The Challenges of Eating Out LARGER PORTIONS! CDC, Advance
Data, No. 347, Oct 27, 2004
4. The Challenges of Eating OutCelebration or Convenience?
5. Dont Let Your Meal Surprise You! Applebees Boneless Honey
BBQ Wings Nutrition Facts?1250 Calories, 55 g Fat, 3060 mg Sodium,
116 g Carbohydrates
6. Menu Surprises Olive Garden Bruschetta Nutrition Facts?950
Calories, 13 g Fat, 2860 mg Sodium, 173 g Carbohydrates
7. More Menu SurprisesTGI Fridays Pecan Crusted Chicken Salad
Nutrition Facts?1080 Calories, 16 g. Fat, 1650mg Sodium, 76 g
Carbohydrates
8. Strategies for Success #1 Be Prepared & Plan Ahead Use
restaurants online nutrition information and make your choice
before you get to the restaurant.
9. Strategies for Success#2 Visualize the Plate Method
10. Strategies for Success #3 Choose Nutrient Rich Foods Start
your meal with a salad packed with veggies to help control hunger
Choose veggies for your side dish Steamed broccoli, side salad
(watch the croutons, cheese & bacon bits and order dressing on
the side) Choose whole grains when possible Drink water or low-fat
milk for your beverage Choose fruit for dessert
11. Strategies for Success #4 Pass on the Salt Shaker All
individuals with diabetes should reduce daily sodiumintake to 1500
mg or less per day. Dietary Guidelines for American 2010. 1
Teaspoon of salt has 2400 mg of sodium!
12. Reducing Sodium Be prepared and review restaurants online
nutrition information. Try to find menu items lower in sodium.
Watch out for the common sodium sources: Sausage, bacon, cured
meats Processed cheeses Soups Salad Dressing Be aware of the not so
common sources: Bread Soda Chocolate
13. Strategies for Success#5 Watch Out for the 3 Bs
14. Breads (or Chips) Johnny Carinos 1/3 of a Loaf 150
calories; 45 g carbohydrates Olive Garden 1 Breadstick 140
calories; 26 g carbohydrates Paradiso ~12 Chips 140 calories; 21 g
carbohydrates Red Lobster 1 Biscuit 150 calories; 16 g
carbohydrates
15. BeveragesBeverage Calories CarbohydratesDr. Pepper (12 oz)
140 calories 40 g CarbsMountain Dew (12 oz) 165 calories 47 g
CarbsCoca-Cola (12 oz) 145 calories 41 g CarbsRegular Beer (12 oz)
140 calories 10 g CarbsLight Beer (12 oz) 110 calories 7 g
CarbsTable Wine, Red (4 oz) 80 calories 2 g CarbsTable Wine, White
(4oz) 75 calories 1 g CarbsDiet Coke 0 calories 0 g CarbsWater 0
calories 0 g Carbs
16. Strategies for Success#6 Look for Healthy Cooking
Techniques Look for key words with caution! Roasted Steamed
Grilled/Seared Baked Stir-Fried Broiled/Poached Sauted
17. Strategies for Success#7 Dont be Afraid to Ask!
Questions/Requests to Consider: How is that prepared? Can I
substitute a salad for fries? grilled chicken for fried chicken?
"Do you have any whole grain bread?" "May I have whole grain pasta
instead?" "Could I substitute brown rice?" What are my side dish
options? Can I have the dressing on the side?
18. Strategies for Success #7 Go for Whole Grain! Ask for whole
grain bread for sandwiches Subway, Sonnets, Arbys, Cracker Barrel,
Pita Pit Choose a Whole Grain side Ruby Tuesdays Brown Rice Pilaf
Choose whole wheat tortillas Qdoba Substitute whole wheat pasta
Olive Garden linguini
19. Strategies for Success #8 Share Entrees or Choose an
Appetizer for Your Entree Applebees Blackened Chicken Penne Pasta
Alone 1310 Calories, 67 g Fat, 3350 mg Sodium, 114 g Carb Split 655
Calories, 33.5 g Fat, 1675 mg Sodium, 57 g CarbJohnny Carinos Spicy
Romano ChickenAlone 1212 Calories; 65 g Fat, 1853 mg Sodium, 110 g
CarbSplit 606 Calories, 32.5 g Fat, 927 mg Sodium, 55 g Carbo
20. Strategies for Success #9 Ask for a To-Go Box right awayYou
dont have to be a part of the clean your plate club!
21. Some Goals When dining out, make the healthier choice!
Maximum of 700 Calories Maximum of 60 grams Carbohydrates (unless
you have other goals) No more than 0.5 grams of added/artificial
trans fat (ideally 0!) No more than 1500 mg of sodium Based on the
Go! Bismarck-Mandan healthy restaurant labeling criteria
www.gobismarckmandan.org
22. The Good!Ruby Tuesday Fresh. Fresh. Sides! Sliced Tomatoes
(52 calories, 15 g carbs) Grilled Zucchini (41 calories, 4 g carbs)
Fresh Steamed Broccoli (53 calories, 7 g carbs) Grilled Green Beans
(45 calories, 5 g carbs) Roasted Spaghetti Squash (54 calories, 6 g
carbs) Sugar Snap Peas (113 calories, 8 g carbs) Creamy Mashed
Cauliflower (136 calories, 14 g carbs) Rice Pilaf (160 calories; 30
g carbs)
23. Red Lobster - Your Smart MenuCustomize your Menu Broiled
Sole, 1 Cheddar Bay Biscuit & Side Salad with Balsamic
Vinaigrette Dressing 685 Calories, 20 g Fat, 1315 mg Sodium, 49 g
Carbohydrates
24. Pita Pit - Build Your Own PitaTurkey & Swiss Whole
Wheat Pita with Tzatziki Sauce 420 Calories, 13 g Fat, 1455 mg
Sodium, 43 g Carbs
25. Healthy Dining Finder www.healthydiningfinder.com
26. In Summary Use online resources and apps to make smart
choices Choose nutrient-dense fruits, vegetables and whole-grains
when possible Watch out for oversized portions (share or get a take
home box right away!) Watch out for high sodium foods Visualize a
healthy plate when ordering.
27. Choose Wisely & Eat MindfullyInformation adapted
from:Strategies for Dining Out; presented by Connie Gutterson, PhD,
RD at The Culinary Institute of America at Greystone.Sodium: How
Much is too Much; Abby Gold, PhD, RD NDSU Extension Service