Dining Out!

Dining Out

You can check your coat, but keep your wits

about you!

Is eating out contributing to a problem with your weight?

You are not alone!

Trends in Restaurant Dining

• Restaurant industry sales have grown significantly since 1970.

• Now they equal 4% of the U.S. gross domestic product.

(Source: National Restaurant Association)

Restaurant Industry Sales

0

100

200

300

400

500

600

(bill

ions

of d

olla

rs)

1970 1986 1996 2006

Obesity Has Increased

Percent Obese

0

5

10

15

20

25

30

35

1960-1962 1999-2000

Percent Obese

• Data from 1960-1962 found 13.4% of Americans, aged 20-74, were obese.

• Data from 1999-2000 showed this number had increased to 30.9%.

• 66% of Americans are now overweight or obese.

Don’t Invite Trouble

• Trouble comes when you are really hungry.

• Or when you go into “danger zones.”

All You Can Eat BuffetVariety can also be the spice of your waistline

• Multiple options can lead to higher calorie consumption.

• If you’re at an all-you-can-eat buffet, stick to the salad bar.

Creamy DrinksThese keep straws close and calories closer

• Some beverages pack as many calories as a meal– Shakes: 680-990 calories– Creamy coffee drinks: 240-510 calories

• These are high in fat and sugar

Fried Foods

• Fried foods are high in calories and fat– 3 oz fried chicken

221 calories– 3 oz roast chicken

140 calories– 2 oz French fries

174 calories– 2 oz baked potato

52 calories

Big + Baked = Diet Mistake

Beware Serving SizesGet thee to a salad bar

• Look at the calories in these big steaks:– 14 oz New York - 819 calories– 12 oz sirloin - 877 calories– 12 oz prime rib - 1445 calories

• Choose lean cuts and keep portion size to deck of cards or about 3 ounces

Beware Serving Sizes

Source: www.burgerking.com

• Whopper with cheese - 850 calories• Large fries - 500 calories• Large soda - 330 calories

• Meal Total - 1680 calories!

Source: www.mcdonalds.com, www.burgerking.com

Beware Serving SizesSpeak softly and carry a small glass

• A large soda (26 ounces) has 330 calories.

• A King soda at Burger King has even more -- it packs 430 calories into 35 ounces.

• Deep dish pizza is high in calories and fat

• Stick to one slice and have a large, lowfat salad

Unlimited Bread Baskets• Bread typically has 77

calories per ounce plus butter!

• Skip the bread basket and order salad with dressing on the side while you get settled and look over the menu.

Trouble – What?

• Foods prepared with excess fat:– Sauces based with

cream, butter or oil– Fatty ingredients:

CHEESE– High-fat cooking

methods – frying doubles calorie content

Trouble – What?Sharing is caring!

• High-calorie BIG desserts:– Cheesecake– Ice cream– Brownie sundaes– Chocolate cake

Best Bets

• Salad• Soup• Seafood• Chicken breast• Vegetarian

entrees

Order Lean• Inquire as to how

certain dishes are prepared.

• You don’t HAVE to have them prepared the typical way. Feel free to request healthier options.

Order Lean

• If choosing soup, select broth-based soups rather than cream soups

• Experiment with seafood and vegetarian options

Sticking to the Plan

• Think about the total calories on your plate.

• Don’t treat meals as an excuse to indulge.

• Stick to reasonable servings.

Just Eat Less• Take half of a

large portion home

• Share entrees• Avoid most

appetizers unless you choose a lowfat appetizer as your entrée.

Fast Foods Can Work

• Avoid size words – super, whopper, monster, jumbo

• Small portions are just fine!

• Choose salads and grilled foods – not the fried stuff.

Fast Foods Can Work

• Leave the mayo and cheese off.

• Add lots of lettuce, tomato and onion.

• Choose coffee, tea, or fruit for dessert.

Fast Food Stats: Small


• Hamburger, no mayo -- 280 calories• Diet soda -- 0 calories• Salad with fat-free dressing -- 135

calories Total calories -- 415


Fast Food Stats: Sandwiches

Calories• Hamburger, plain 280• Grilled chicken, no mayo 300• Cheeseburger, plain 330• Grilled chicken, w/mayo 400• Quarter Pounder® 430• Filet-O-Fish® 470• Crispy Chicken® 500• Quarter Pounder w/cheese 530• Big Mac® 590

Fast Food Stats: Salads


Salads:Calories• Garden Salad 100• Chicken Caesar Salad 100• Chef Salad 150

Dressings:• Fat-free 35• Caesar 150• Regular, assorted 130-170

Good Ideas on the Run• Baked potato

– Fill with a little sour cream• Side salads

– Dressing on the side• Grilled chicken and

seafood• Small, lean subs

– Hold the cheese and mayo• Soup and salad

– Broth-based soup– Dressing on the side

Further Research

• Most fast food companies offer excellent up-to-date nutrition information on their products:– www.mcdonalds.com– www.burgerking.com– www.wendys.com– www.subway.com

Meet BuffetLover

• BuffetLover often visited buffets and always left feeling “completely stuffed.”

• He enjoys all foods, even fruits and vegetables.

• However, BuffetLover was eating huge portions of high fat, high calorie foods.

BuffetLover’s Eating Patterns

• BuffetLover is eating too much food in huge portions.

• He was not eating a balanced diet.

• Eating at a buffet made it hard to track exactly what he was consuming.

Plan of Action

• Ban buffets, especially at first.

• Keep daily food logs.

• Increase fiber and decrease saturated fat consumption.

• Increase physical activity.

Outcome

• BuffetLover lost 6% of his body weight over the course of six months.

• He increased physical activity to 5 days per week.

• His “bad” cholesterol decreased by 5%, while his “good” cholesterol increased!

“More people will die from hit-or-miss eating than from

hit-and-run driving.”

– Duncan Hines

Dining Out!

Healthcare