1. Everyone will be muted to keep down the background noise levels. 2. If you have a question/comment during the presentation, you can type it in the chat box. 3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208. 4. We will be taking attendance. Please use your lawson # to identify yourself. 5. You will want pen/paper to take notes. Welcome to the Healthy Weigh!
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1. Everyone will be muted to keep down the background noise levels.
2. If you have a question/comment during the presentation, you can type it in the chat box.
3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208.
4. We will be taking attendance. Please use your lawson # to identify yourself.
5. You will want pen/paper to take notes.
Welcome to the Healthy Weigh!
Session 5
Dine Out!
The Healthy Weigh
Moderator Presenter
Amy Cutter, RN, BSN Addie Dooley, BS, CEAS I
Session Objectives
Name 2 weight management challenges
when dining out
Identify 3 survival strategies for restaurant eating
Identify 1 type of restaurant that is
personally challenging
The Healthy Weigh!
Session 5
The average person eats more than 4 meals per week prepared away from home
Although eating out is no longer for “special occasions,” many people still eat as though it is
Fact: Americans are Eating Out More and Cooking Less
The Healthy Weigh! Session 5
Restaurant portions are
super-sized!
The Restaurant Challenge
The Healthy Weigh! Session 5
The Restaurant Challenge
High sodium
Double and triple sized meat portions
Fruits and vegetables few and far between
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Can You Achieve Your Nutrition
Goals and Still Eat Out?
You Can if you Plan!
Survival Strategy #1
Know what you want before you go
Call ahead for the menu and plan your dining selection when you’re not hungry
Don’t consider other menu items once you get there
Order before others do so their selections won’t tempt you to change 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
Vegetables instead of French fries
Drizzle olive oil and vinegar on salad
Whole grain bread or bun instead of white bread
Request Items on the Side or Removed
Salad dressing
Butter
Sour cream
Mayonnaise
High calorie sauces
Bread and rolls
“Red Flag” Menu Descriptions
Fried, deep fried
Sautéed in oil or butter
Crispy
Batter-dipped
Cheese sauce
Golden brown
Au gratin
Creamed
Breaded
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Session 5
Poached Grilled Broiled Stir-fried Blackened Roasted
Dry rub marinade Light wine sauce Broth (soups) Salsa sauces Chutney sauces
Look for these Menu Descriptions:
Survival Strategy #3 Curb a Ravenous Appetite
Eat light snack one hour before meal if extremely hungry (fruit or an ounce of lean meat)
Curb your appetite at the restaurant
Drink water with lemon
Eat broth soup
Eat salad with lemon and/or olive oil
Survival Strategy #4
Adjust portions and share
Share food
Request smaller portions
Child/junior size
Lunch portion
Divide large entrees and take home the rest
Choose appetizers, soups, salads in place of entrees
Enjoy Dessert: Share
Dessert is often high in sugar and calorie dense
Order one dessert for the table and share
Survival Strategy #5 Fill the Doggie Bag Before You Eat
Ask for a take-home container when the food arrives
Leave a few bites on your plate. Try and refrain from cleaning-the-plate
Survival Strategy #6
Add to a Meal
A container of low fat milk
A piece of fruit
Sliced vegetables or a garden salad
Broth-based vegetable Soup
Survival Strategy #7
Pack a meal from home
Healthy leftovers
Lower calorie frozen entrees
Make-ahead soups and stews
Fresh fruits and vegetables
Salads with healthy dressing
Sweet potatoes wedges
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Session 5
Choose small portions - split entree or get doggie bag
Lean cuts of grilled beef, chicken, seafood
Request vegetables without butter sauce
Request sauces, butter and dressings on side
Steak/Seafood Restaurants
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Session 5
First survey the buffet line
Use smallest plate possible
Pile no thicker than deck of cards
1-2 tablespoon portions – leave a lot of white space on plate
Balancing the Buffet
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BBQ Restaurants
Best choices
White meat of chicken
Lean meat cuts of beef
Best sides
Grilled veggies
Beans
Corn
Choose tossed salad instead of coleslaw
Limit additional BBQ sauce
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Session 5
Ask for whole grain sliced bread instead of hoagie roll
Go ahead and pile on the lettuce, relishes and tomatoes
Choose mustard and vinegar instead of mayo and oil
Accompany your sandwich with a piece of fruit
Request baked chips or pretzels instead of regular chips
Delis
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Session 5
Pancakes/Waffles
Order smallest portion
Request butter on side or left off
Light syrup may be requested
Breads (choose toast over biscuits)
Eggs and Omelets (best option)
Egg substitute may be available
Fill omelet with vegetables instead of bacon, sausage, cheese
Pancake and Waffle Houses
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Session 5
Clear soups
Steamed dumplings
Boiled, steamed, or lightly stir-fried oil, rather than sautéed
Choose dishes with vegetables
Steamed rice
Limit sweet and sour dishes
Desserts – sherbet, fresh fruit, fortune cookie
Asian Restaurants
The Healthy Weigh!
Session 5
Sushi (cooked)
Shumai - steamed dumplings
Teriyaki, Sukiyaki, Nabemono, Yosenabe, Shabu-shabu
Soups - suimono, miso
Japanese Restaurants
The Healthy Weigh!
Session 5
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
Mediterranean Choices
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Session 5
Remove chips and salsa
Select grilled items (burritos, enchiladas, fajitas) instead of fried (chimichangas, tacos)
Choose dishes with beans, chicken and vegetables
Request sour cream and guacamole on the side or
leave off completely
Taco salad without the taco shell
Chili or other soups are often low in fat and high in fiber
Making the Most of Mexican Food
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Session 5
Pasta
Watch portion size
Choose tomato based or marinara sauces over cream or butter sauces
Omit bread/breadsticks
(often doused in fat)
Italian Dining
The Healthy Weigh! Session 5
Healthiest toppings
Pineapple
Canadian bacon, ham, grilled chicken
Spinach, tomatoes, broccoli, mushrooms, onions, peppers
Limit these toppings
Extra cheese
Pepperoni
Sausage
Bacon
Pizza
Start with salad to fill you up
Select thin crust; say “no” to cheese-stuffed crust
The Healthy Weigh!
Session 5
Fast Foods
Nutrition information is available
Restaurant web sites
Books on fast food and chain restaurants
Currently, 1 of every 3 meals is eaten in a fast food restaurant
The Healthy Weigh!
Session 5
Less Healthy Option
Breakfast sandwiches made with biscuits or croissants
Bagels loaded with cream cheese
Donuts
Lattes, mochas, and cappuccinos with whole milk
Healthier Option
Small bagel (or ½ of large bagel) with spreads on side
Jams/jellies
Breakfast sandwiches made with bagels or English muffin
Specialty coffees with skim milk
Breakfast on The Go
The Healthy Weigh!
Session 5
Less Healthy Option
Sausage biscuit with egg
Orange juice
670 calories
33 grams fat
1015 mg sodium
Healthier Option
Egg on a muffin
½ orange juice (8 ounces) 390 calories
12 grams fat
830 mg sodium
Breakfast at the Hamburger Joint
The Healthy Weigh!
Session 5
Least Healthy Choices
Fried chicken with skin
French fries
Biscuits
Cole slaw
Potato salad
Fried vegetables
Hush puppies
Healthier Choices
Chicken, white-meat (remove skin)
Vegetable side dishes that are not candied, creamed, deep fried, or breaded
Chicken “Chains”
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Session 5
Less Healthy Option
Fried chicken sandwich
Waffle fries (small)
Fudge nut brownie
1020 calories
45 grams fat
1615 mg sodium
Healthier Option
Chargrilled chicken sandwich (without butter)
Carrot raisin salad
Ice cream cone (small)
530 calories
13.5 grams fat
1170 mg sodium
Chicken Chains
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
Subs & Hoagies
The Healthy Weigh! Session 5
Healthy Snacks - Meet Your Goals and Get Essential Vitamins
Low-fat milk
Low-fat yogurt
Fresh fruit
Baby carrot sticks
Vegetable juice
Cereal, fruit and skim milk
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Session 5
Eating out can be healthier if we use strategies such as planning ahead, making special requests and sharing meals.
Take Home Message
The Healthy Weigh!
Session 5
Assignments:
Check the nutrient content of your favorite restaurant foods by going on-line
The Healthy Weigh!
Session 5
Adapted from “Lighten Up”
Federal Occupational Health
a program of the U.S. Public Health Service
Program Support Center
U.S. Department of Health and Human Services
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