meals away from home
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Meals Away From Home. Americans Are Eating Out More and Cooking Less. Average person eats more than 4 meals per week prepared away from home. The Challenges. Fat, fat everywhere! Portions large enough for a sumo wrestler. The Challenges. Loads of sodium Focus on meat - PowerPoint PPT PresentationTRANSCRIPT
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Meals Away From Home
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Americans Are Eating Out More and Cooking Less
• Average person eats more than 4 meals per week prepared away from home.
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The Challenges
• Fat, fat everywhere!
• Portions large enough for a sumo wrestler.
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The Challenges
• Loads of sodium
• Focus on meat • Fruits and
vegetables few and far between
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Portion Distortion
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Do You Suffer From “Portion Distortion?”
According to the National Restaurant Association’s Dinner Decision Making Study, most consumers rank portionsize as one of the 10 “hallmarks of agreat place to eat.”
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Portion Choices
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Can You Achieve Your Nutrition Goals and Still Eat Out?
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Eating Out Strategies
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Survival Strategy #1Survival Strategy #1Know what you want before you go in.
• Call ahead for the menu – decide what you will eat when you are not hungry.
• Don’t consider other menu items once you get there.
• Order before others to avoid changing your mind.
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Survival Strategy #2Survival Strategy #2Have it “your way.”
• Ask if special preparation requests are possible.
May I have the fish grilled, please?
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Strategy #2Strategy #2 (cont.)
Substitute healthier menu items.
– Vegetable instead of French fries
– Salad with low-fat dressing instead of coleslaw
– Whole-grain bread or bun instead of white bread
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Strategy #2Strategy #2 (cont.) Request items on the side or removed.
• Butter• Sour cream• Mayonnaise• “Special” sauce• Salad dressing• Cheese• Bacon• Nut topping• Avocado
Let’s see... how can I get less fat?
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Strategy #2Strategy #2 (cont.) Beware of these menu descriptions:
• Fried, deep fried• Sautéed in oil or
butter• Crispy• Batter-dipped• Cheese sauce• Golden brown• Au gratin• Creamed
A little more butter will make it taste
even better...
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StrategyStrategy #2 #2 (cont.) Opt for these menu descriptions:
• Boiled• Grilled• Broiled• Stir-fried• Blackened• Light wine sauce
• Broth (soups)• Low-fat or fat-free
salad dressing or mayonnaise
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Survival Strategy #3Survival Strategy #3Curb a ravenous appetite.
• Eat light snack 1 hour before meal if extremely hungry:– Fruit or whole grain crackers.
• Curb your appetite at the restaurant:– Drink water with lemon.– Eat broth soup.– Eat salad with light dressing.
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• Share food with dining companions.
• Divide large entrees in half.– Add salad or soup.
• Choose appetizers, soups, salads in place of entrees.
Survival Strategy #4Survival Strategy #4Share a meal.
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• Plan to take leftovers home.
• Ask if smaller portions are available:– Kiddie/junior size.– Lunch portion.
• Order one dessert for the table.
Strategy #4Strategy #4 (cont.) Share the bounty.
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Survival Strategy #5Survival Strategy #5Fill the doggie bag before you eat.
• Ask for a take-home container when the food arrives.
• Be a member of the “Leave-a-Few-Bites-on-Your-Plate” club.
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Survival Strategy #6Survival Strategy #6Add to a meal.
• A container of milk or juice
• A piece of fruit• Some cut-up
vegetables or a salad• Some homemade
soup
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Survival Strategy #7Survival Strategy #7Pack a meal from home occasionally.
– Healthy “planned-overs”– Lower calorie frozen entrees– Made-ahead soups and stews– Fresh fruits and vegetables– Salads with reduced calorie
dressing– Potatoes or sweet potatoes with
toppings
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Strategy #7Strategy #7 (cont.) Know benefits of brown-bagging.
• Controlled portions• Healthier • Cost-efficient• Time for exercise
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Eating Out
Steak/Seafood RestaurantsSteak/Seafood Restaurants
• Choose small portions – split the entree or get a doggie bag.
• Choose lean cuts of grilled beef, chicken, seafood.
• Ask for veggies; request without butter sauce.
• Request sauces, butter, dressings on side.
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Eating Out Balancing the BuffetBalancing the Buffet
• Survey before you serve.
• Use smallest plate possible.
• Pile no thicker than deck of cards.
• Make 1-2 tablespoon portions – lots of white space.
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Eating Out Balancing the BuffetBalancing the Buffet
• Fill ¾ of plate with lower-calorie vegetables and fruits.
• Settle on one portion of one meat selection.• Sit away from buffet table.• Get dessert after, if you still want it.
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Eating Out Deli DelightsDeli Delights
• Go 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.
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Eating Out Ying and Yang of Chinese FoodYing 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.
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Eating Out Chinese FoodChinese Food
• Choose dishes with more vegetables.
• Choose plain rice rather than fried rice.
• Limit sweet and sour dishes.
• Limit dishes with nuts.• Desserts – sherbet,
fruit, fortune cookie.
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Eating Out Making the Most of MexicanMaking the Most of Mexican
• Request no chips and salsa.
• Choose grilled (burritos, enchiladas, fajitas) over fried (chimichangas, tacos).
• Choose dishes with beans, chicken and seafood over beef and pork.
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Eating Out Making the Most of MexicanMaking the Most of Mexican (cont.)
• Ask for sour cream and guacamole on the side or request “none.”
• Order taco salad without the taco shell.
• Chili or other soups are often low in fat and high in fiber.
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Eating Out Italian RestaurantsItalian Restaurants
• Pasta– Size up portions.– Choose tomato or
marinara sauces instead of cream sauce, cheese sauce, Alfredo or butter sauce.
• Bread/breadsticks– Often doused in fat.
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Eating Out Italian RestaurantsItalian Restaurants (cont.)
Low-fat Toppings• Pineapple• Canadian bacon, ham,
grilled chicken• Vegetables: spinach,
tomatoes, broccoli, mushrooms, onions, peppers
High-fat Toppings• Extra cheese• Pepperoni• Sausage• Bacon
• Pizza– Start with garden salad to fill you up.– Stick with thin crust; avoid stuffed crust.
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Eating Out Fitting In Fast FoodsFitting In Fast Foods
Fried Chicken
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1 of Every 3 Meals Currently Is 1 of Every 3 Meals Currently Is Eaten in a Fast-Food Eaten in a Fast-Food
RestaurantRestaurant
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Eating Out Breakfast on the GoBreakfast on the Go
Less Healthy Options• Biscuits or croissants
with sausage, egg, cheese
• Bagels loaded with cream cheese
• Donuts• Lattes, mochas and
cappuccinos with whole milk
Healthier Options• Bagels with
spreads on side• Jams/jellies• Breakfast
sandwiches with bagels or English muffin
• Flavored coffees with skim milk
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Eating Out BreakfastBreakfast (cont.)
Less Healthy OptionSausage biscuit w/ egg
Orange juice = Meal total
670 calories
33 grams fat
1,015 mg sodium
Healthier OptionEgg McMuffin
1/2 Orange juice (8 oz)
= Meal total 390 calories
12 grams fat
830 mg sodium
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Eating Out Sandwich OptionsSandwich Options
• Choose regular, small, junior or single burgers.
• Choose grilled chicken.• Use ketchup, mustard,
BBQ sauce instead of mayo, special sauces.
• Split fries.• Make special requests.• “Hold the cheese…”• “Hold the mayo…”
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Eating Out Sandwich LunchSandwich Lunch
Less Healthy OptionRegular burger
Medium crispy friesChocolate shake
= Total meal 1,352 calories 66 grams fat
2,480 mg sodium
Healthier OptionGrilled chicken
sandwich1/2 order regular fries
Bottled water= Total meal
345 calories 16 grams fat
625 mg sodium
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Eating Out Chicken Sandwich LunchChicken Sandwich Lunch
Less Healthy OptionBattered chicken
sandwichFries (small)
Brownie = Total meal1,020 calories 45 grams fat
1,615 mg sodium
Healthier OptionChargrilled chicken
sandwich (w/o butter)Carrot raisin saladIce cream cone (small)
= Total meal 530 calories
13.5 grams fat 1,170 mg sodium
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Eating Out Sub LunchSub Lunch
Less Healthy OptionCold cuts trio on 6-
inch white rollMayonnaise, pickles,
lettuce, tomato Regular potato chips
= Total meal785 calories 48 grams fat
2,155 mg sodium
Healthier OptionTurkey sub on 6-inch
whole-wheat rollMustard, tomato,
lettuce, peppersBaked potato chips
= Total meal 420 calories 7.5 grams fat
1,250 mg sodium
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Eating Out Chicken RestaurantsChicken Restaurants
Lower fat Choices• Chicken, white-
meat without skin• Corn, green beans,
mixed vegetables• Rice• Mashed potatoes
without gravy
High-fat Choices• Fried chicken with
skin• French fries• Biscuits• Cole slaw• Potato salad• Fried vegetables
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Eating Out Salad Bar TipsSalad Bar Tips
• Good choices - fresh vegetables, fruits, beans.
• Limit coleslaw, potato salads and pasta salads.
• Go easy on cheese, eggs, nuts and croutons.
• Skip bacon bits.• Dress the salad with vinegar, lemon
juice or low-calorie dressings.• Request dressing “on the side.”• Use the “dip and stick” method.
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Add Healthy Snacks Add Healthy Snacks To Meet Your GoalsTo Meet Your Goals
• Low-fat milk • Low-fat yogurt • Fresh fruit• Baby carrot sticks• Vegetable juice• Cereal, fruit and
skim milk
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Summary: Make Eating Out Summary: Make Eating Out Healthier for YouHealthier for You
• Make an effort to eat out less often
• Choose restaurants that offer healthier selections.
• Decide before you go.• Make special requests.• Share meals or request doggie
bag.• Supplement your meals with
healthy snacks.
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Adapted from
University of Georgia Extension Service
by
Terri Crawford, M.S.
Extension Agent (Nutrition)
Northeast Region
and
Debbie Melvin, M.S., C.F.C.S.
Extension Agent (Nutrition)
Lafourche Parish
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