Making Restaurant Quality Foods at Home with Healthier Choices

By Eddie Han, Jessie Ho

Outline

 1. Introduction  2. Goals  3. Statistics  4. Key messages  5. Adverse Effects of High Fat and High Sodium Diet  6. Tips on Healthy Cooking  7. Comparison of Our Recipes and Restaurant Recipes  8. Benefits of Using Soy Products

Introduction

 Consequences of unhealthy eating  Increase in nutrition-related diseases   Increase medical expense Increase length of stay (LOS) in hospital  Links to health risks  Calcium, magnesium, Vitamin D  Folate, Vitamins B12 and B6

Goals

 1. To promote healthy eating  2. To inform adverse effects of high fat and high sodium diet  3. To provide tips on reducing sodium in cooking  4. To teach the ways to tell apart saturated and unsaturated fats  5. To provide tips on making healthy restaurant-quality foods at home

Statistics

 1 out of every 3 fast food meals topped 1,000 calories  “Lancet” article  3 to 5 hours post intake of fast food  51% depressed

Key Messages

 1. Easy, convenient, and inexpensive restaurant-quality meals can be made at home.  2. Shake the herb not the salt.  3. Unsaturated fats satisfy your body and your appetite.

Risks of High-Fat and High-Sodium Diet

 1 in 4 Americans die of heart disease (American Heart Association)  Americans on average consume 3436mg sodium per day (CDC)  Diet high in fat  Higher risk for heart disease  Can also lead to obesity, stroke  Diet high in sodium  Can cause high blood pressure  Also one of the risk factors for heart disease and stroke

Tips on Healthy Cooking

  Ways to reduce salt in cooking  Use herbs and spices   Use less sodium products such as reduced-sodium stock Choose fresh food or frozen foods with little or no sodium  Rinse canned vegetables before use Ways to reduce fats     Trim off skin and fat Shop for lean meats, fish, and poultry Bake, broil, roast, or grill meats Choose low-fat or fat-free dairy products http://www.getresponse.com/archive/hitchmailinglist/10-Herbs-and-Spices-that-Make-Bland-Diet Food-Absolutely-Mouth-Watering-the-Weekly-Hitch-Fit-Buzz-10435077.html

Saturated Vs. Unsaturated Fats

 Saturated Fats  Mostly from animal sources, solid at room temp.

 Increase risk for heart disease  Unsaturated Fats  Mostly from plant sources, liquid at room temp.

 Decrease cholesterol levels http://thescienceofeating.com/fats/

Our Recipes Vs. Restaurant Recipes

Spinach Artichoke Dip Our Recipe:

TOTAL CALORIES: 70 TOTAL FAT: 1G CHOLESTEROL: 5 MG SODIUM: 280 MG PROTEIN: 9 G TGI Friday’s Spinach Artichoke Dip: TOTAL CALORIES: 240 TOTAL FAT: 16G CHOLESTEROL: 40 MG SODIUM: 800 MG PROTEIN: 16 G

http://www.food.com/recipe/spinach-artichoke-dip-1209

Our Recipes Vs. Restaurant Recipes

Chicken

Almond-Encrusted Chicken Breast (1 piece) TOTAL CALORIES: 200 TOTAL FAT: 12G SODIUM: 210 MG PROTEIN: 14 G Popeye’s Fried Chicken (1 piece) TOTAL CALORIES: 350 TOTAL FAT: 20G SODIUM: 1130 MG PROTEIN: 33 G

http://www.kansascitysteaks.com/Tomato-Onion-and-Herb-Breaded-Chicken-Breast.3.htm

Our Recipes Vs. Restaurant Recipes

Cheesecake

Strawberry Toped Greek Yogurt Cheesecake: TOTAL CALORIES: 310 TOTAL FAT: 10 G CHOLESTEROL: 5 MG SODIUM: 320 MG PROTEIN 10 G

http://chocolatecoveredkatie.com/2012/09/24/greek-yogurt-cheesecake/

Cheesecake Factory Original Cheesecake TOTAL CALORIES: 450 TOTAL FAT: 28 G CHOLESTEROL: 115 MG SODIUM: 340 MG PROTEIN: 7 G

Benefits of Using Soy Products

 Essential Amino Acids  Affordable Means to Receive Protein  Preventative Tool  Prostate Cancer  Breast Cancer

Key Messages

 1. Easy, convenient, and inexpensive restaurant-quality meals can be made at home.  2. Shake the herb not the salt.  3. Unsaturated fats satisfy your body and your appetite.

References

    1. Cooper C. Soy: When It’s Good, When It’s Bad, and How to Tell. Huffington Post Web Page. 2 July 2012. Available at: http://www.huffingtonpost.com/craig-cooper/soy-and-chocolate-too muc_b_756604.html. Accessed 16 October 2013.

2. Mahan KL, Escott-Stump S. Krauses’s Food & Nutrition Therapy 12th ed. St. Louis, Missouri: Saunders Elsevier, 2008.

3. Robinson F. Addressing the issue of poor nutrition. Practice Nurse. 40(10):9 4. Morris I. How fast food affects you negatively. SFGate Web Page. 2013. Available at: http://healthyeating.sfgate.com Accessed 16 October 2013