Cristin Stokes, RD, LN

MUS Wellness Program

• University of Toronto study (2013)

• Analyzed nutritional profile of meals from 19 chain sit-

down restaurants

• Averages per meal:

• 1128 calories

• 151% daily sodium recommendation

• 83% daily saturated fat recommendation

• 60% daily cholesterol recommendation

• Worst meal?

• Breakfast

JAMA Intern Med 2013

Recommended Daily Intake

Calories: 2,000 calories

Fat: Less than 65 grams

Blooming Onion

Calories: 1950 calories

Fat: 160 grams

• 1. Plan ahead

• 2. Be a menu detective

• 3. Use smart restaurant strategies

• Do your research – menu & nutrition facts

• Online

• Calorie King book

• Consider deciding what you’ll order before

going to the restaurant

• Helps avoid impulse decisions

• Keep hunger in check

• No lower than a 3 on the 1-10 Hunger Scale

• Set yourself up to make a good eating decision

• Eat an apple, drink a glass of water beforehand

• Look for:•Steamed

•Baked

•Broiled

•Grilled

•Roasted

•Broth

•Seared

• Choose less often:

• Fried

• Deep fried

• Creamy

• Cheesy

• Battered

• Breaded

• Country-style

• Crispy

• Choose less often:

• Bechamel or white sauce

• Au gratin

• Smothered

• Stuffed

• Tempura

• Loaded

• Basket

• Bearnaise, Thermidor, Newburg

• Sodium signals: pickled, soy sauce, teriyaki sauce, soup

• ABCD• Appetizer

• Bread

• Cocktail

• Dessert

• Choose ONE (not four!)

• Start with a salad or a broth based soup

• Order an appetizer as a meal

• Order first

• Split a meal

• Split dessert

• Order decaf coffee instead of dessert

• Drink water

• Ask how a dish is prepared if unclear on the menu

• Substitutions

• Make your meal colorful!

• Side salad or steamed vegetables in place of French fries

• Double/triple veggies in place of starch or other sides

• Ask for items to be grilled instead of fried

• Lemon juice and olive oil in place of butter or creamy salad dressings

• High calorie items left off – i.e. wonton strips, bacon, cheese

• Be assertive:• Remember that a restaurant is there to serve

you as a customer

• Ask for half your meal in a doggie bag before

your meal is brought out

• Ask for dressings, sauces on the side

Local Restaurant Review

Murphy’s Pub

• Pick it:

• Food:

• Regular hamburger, cheeseburger, or hotdog

• Chicken wrap

• Iron Grilled Turkey or Grilled Cheese sandwich

• Side salad

• Treats:

• Dilly Bar

• DQ Sandwich

• Small cone/dipped cone

• Fruit Sundae

• Skip it:

• Food

• Crispy Chicken

• Basket

• Flamethrower

• Treats

• Milkshakes/malts

• Turtle waffle bowl sundae

• Oreo brownie Earthquake

Pick it:

• A la carte items

• Salad - sans tortilla bowl

• Chicken enchilada

• Beef taco

• Fajitas (heavy on veggies,

easy on tortillas)

• Pico de gallo/salsa

• Sub salad in place of rice

& beans

Skip it:

• Supremas (or split with

your dining companions)

• Cheese enchilada

• Super macho burrito

• Sour cream, cheese

• Margarita AND chips

• Bring snacks

• Examples: Bananas, apples, nuts, snack bars (Lara, Kind, Luna)

• Buys you time to find healthy options

• Set a goal of 3+ veggies, 2+ fruits each day when

traveling

• Plan out your eating day

• Scout the options

• Whole grain cereal cups

• Milk

• Energy bars

• Low fat yogurt

• Trail mix

• Fruit cups

• Fresh fruit (bnaans, apples)

• String cheese

• Seeds (sunflower, pumpkin)

• Jerky

• Fig Newtons

Fooducate

yumPower

MyFitnessPal

HealthyOut

Questions?

• www.wellness.mus.edu @montanameals

(Twitter)

• www.muswell.limeade.com

• montanamovesandmeals.com

• www.facebook.com/MUSWellness