Transcript Healthy Eating Away from Home

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
Nutrition Goals and Still
Eat Out?
Survival Strategy #1
Know what you want
before you go in
Call 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 #2
Have It “Your Way”
Ask if special
preparation
requests are
possible
May I have the
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 or Removed
Let’s see... how can I
get less fat?
Butter
Sour cream
Mayonnaise
“Special” sauce
Salad dressing
Cheese
Bacon
Nut topping
Avocado
Menu Descriptions to
Beware Of
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...
Menu Descriptions to
Look For
Poached
Grilled
Broiled
Stir-fried
Blackened
Light wine sauce
Broth (soups)
Low fat or fat free
salad dressing or
mayonnaise
Vegetable
Survival Strategy # 3
Curb a Ravenous Appetite
Eat light snack one hour before meal if
extremely hungry

Fruit or soda crackers
Curb your appetite at the restaurant
Drink water with lemon
 Eat broth soup
 Eat salad with light dressing

Survival Strategy #4
Share a Meal
Share food with
dining companions
Divide large entrees
in half

Add salad or soup
Choose appetizers,
soups, salads in
place of entrees
Share the Bounty
Plan to take
leftovers home
Ask if smaller
portions available


Kiddie/junior size
Lunch portion
Order one dessert
for the table
Survival Strategy #5
Fill the Doggie Bag
Before You Eat
Ask for a take-home
container when the
food arrives
Be a member of the
“Leave-a-few-biteson-your-plate club”
Survival Strategy #6
Add to a Meal
A container of milk
or juice
A piece of fruit
Some cut up
vegetables or a
salad
Some homemade
soup
Survival Strategy #7
Pack 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

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
serve
Use smallest plate
possible
Pile no thicker than
deck of cards
1-2 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 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
Pancake and Waffle Houses
Pancakes/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
Pancake and Waffle Houses
International House of Pancakes
(IHOP)
Less Healthy Option
Rooty Tooty Fresh and
Fruity (2 pancakes,
2 eggs, 2 bacon,
2 sausage, fruit
topping)
Orange juice
Healthier Option
Short-stack buttermilk
pancakes (2)


No butter
Light syrup
2 egg substitutes
Orange juice, small
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 vegetables
Choose plain rice
rather than fried rice
Limit sweet and sour
dishes
Limit dishes with nuts
Desserts – 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
Pasta
Watch portions
 Choose tomato or
marinara sauces
instead of cream
sauce, cheese
sauce, butter sauce

Bread/Breadsticks

Often doused in fat
Italian Restaurants
Pizza
Start with garden salad to fill you up
 Stick with thin crust; avoid cheese-stuffed crust

Low-fat Toppings
Pineapple
Canadian bacon, ham,
grilled chicken
Vegetables: spinach,
tomatoes, broccoli,
mushrooms, onions,
peppers
High-fat Toppings
Extra cheese
Pepperoni
Sausage
Bacon
Fast-Food Restaurants
Nutrition information readily available
Web sites for restaurant
 Extension Nutrition web site:
www.fcs.uga.edu/extension/nut_pubs.php
 Books on fast food and chain restaurants

Breakfasts on the Go
Less Healthy Option
Biscuits or croissants
with sausage, egg,
cheese
Bagels loaded with
cream cheese
Donuts
Lattes, mochas, and
cappuccinos with
whole milk
Healthier Option
Bagels with spreads
on side
Breakfast
sandwiches with
bagels or English
muffin
Specialty coffees
with skim milk and
sugar free flavors
Burgers
Choose 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)
High Fat Choices
Fried chicken with
skin
French fries
Biscuits
Cole slaw
Potato salad
Fried vegetables
Lower-Fat Choices
Chicken, white-meat
without skin
Corn, green beans,
mixed vegetables
Rice
Mashed potatoes
without gravy
Chick Fil-A
Lunch
Less Healthy Option
Chick-Fil-A sandwich
Waffle Fries (small)
Fudge Nut Brownie
1020 calories
45 grams fat
1615 mg sodium
Healthier Option
Chargrilled Chicken
sandwich (without
butter)
Side Salad
Ice-dream Cone (small)
530 calories
13.5 grams fat
1170 mg sodium
Subway
Lunch
Less Healthy Option
Cold Cut Trio on
6-inch white roll
Mayonnaise,
pickles, lettuce,
tomato
Regular potato chips
785 calories
48 grams fat
2155 mg sodium
Healthier Option
Turkey sub on 6-inch
whole wheat roll
Mustard, tomato,
lettuce, peppers
Baked potato chips
420 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.