Transcript Making Healthy Choices When Eating Out “You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” -Yogi Berra-

Making
Healthy Choices
When Eating Out
“You better cut the pizza in four
pieces, because I’m not hungry
enough to eat six.”
-Yogi Berra-
Dining Out
• Special treat or everyday occurrence?
• Calories can quickly add up…and lead
to weight gain.
• Don’t just know about healthy choices,
but actually make healthy choices.
Group Activity
• Menu Comparison
– Pick out a normal lunch or dinner
– Add up the number of calories, fat,
cholesterol, sodium and sugar in the
meal.
Child Nutrition & Wellness, Kansas State Department of Education, 120 SE 10 th Avenue, Topeka, KS 66612-1182
Right-Size Your Serving Sizes
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Indulge your inner child
Say no to super sizing
Savor your meal twice as much
Share from start to finish
Start your meal off right
Choose the small or half size portion
Proceed with Caution
• Watch out for descriptive words like:
– Fried
– Sautéed
– Creamy
– Breaded
– Crisp
– Smothered
-Stuffed
-Au Gratin
-Cheese Sauce
-Pan-Fried
-Buttery
Green Light!
• Look for these descriptive words:
– Baked
– Broiled
– Poach
-Grilled
-Steamed
-Roast
Do your Research
• Check the menu and nutrition info
before leaving home
• Order from the “Healthy, Light, or LowFat” side of the menu
• Ask Questions
Let MyPlate
Be Your Guide
“Make half your plate
fruits and vegetables”
– Start with a salad
– Choose main dishes
that include vegetables
– Pick your sides
– Beware of salad entrees
Let MyPlate
Be Your Guide
Other ways to fit in fruits and
veggies on your plate!
– Start your day off right
– Pizza
– Ask for extra veggies
– Select baked potato rather than fries
– Choose fruit for dessert
Let MyPlate Be Your Guide
Go Lean with Protein
– Order Fish
– Watch those descriptors
• Choose grilled vs fried
– Choose beans, peas, or soy products as
a main dish or part of a meal
Let MyPlate
Be Your Guide
“Make Half Your Grains Whole”
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Choose whole grain versions
Beware of the bread basket and chips
Pizza
Select Baked Chips
DRINKS
• Ask for:
– Water
– Unsweetened tea
– Fat-free or Low-fat milk
– Other drinks without added sugars.
• Smaller Sizes
• Diet vs Regular
• Alcohol adds up
Pile on the Toppings?
Choose
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Vegetables!
Mustard
Light Mayo
Vinegar
Vinaigrette
Low-fat or
fat-free dressing
Watch
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Cheese
Bacon
Mayo
Special Sauce
Dipping Sauces
like Ranch
Added Tips
• Order foods that don’t have creamy
sauces or gravies…..or get them on the
side
• Skip the buffet line and order an entrée
instead
• Resign from the “Clean Your Plate Club”
• Add little or no butter to your food
• It’s okay to Ask
Hit the Pavement
• Walk from home or work
• Walk with family or friends
• Walk up instead of drive through
Group Activity
• Menu Comparison
– Review the meal that you choose at the
start of the lesson
– Make some changes or choose some
different options to make a healthier
meal
You can make healthy choices
in a restaurant!
There are plenty of healthy options out
there, it’s up to YOU to make those
healthy choices for yourself and your
family.