Cristin Stokes, RD, LN MUS Wellness Program
Jul 14, 2015
• University of Toronto study (2013)
• Analyzed nutritional profile of meals from 19 chain sit-
down restaurants
• Averages per meal:
• 1128 calories
• 151% daily sodium recommendation
• 83% daily saturated fat recommendation
• 60% daily cholesterol recommendation
• Worst meal?
• Breakfast
JAMA Intern Med 2013
Recommended Daily Intake
Calories: 2,000 calories
Fat: Less than 65 grams
Blooming Onion
Calories: 1950 calories
Fat: 160 grams
• Do your research – menu & nutrition facts
• Online
• Calorie King book
• Consider deciding what you’ll order before
going to the restaurant
• Helps avoid impulse decisions
• Keep hunger in check
• No lower than a 3 on the 1-10 Hunger Scale
• Set yourself up to make a good eating decision
• Eat an apple, drink a glass of water beforehand
• Choose less often:
• Fried
• Deep fried
• Creamy
• Cheesy
• Battered
• Breaded
• Country-style
• Crispy
• Choose less often:
• Bechamel or white sauce
• Au gratin
• Smothered
• Stuffed
• Tempura
• Loaded
• Basket
• Bearnaise, Thermidor, Newburg
• Sodium signals: pickled, soy sauce, teriyaki sauce, soup
• Start with a salad or a broth based soup
• Order an appetizer as a meal
• Order first
• Split a meal
• Split dessert
• Order decaf coffee instead of dessert
• Drink water
• Ask how a dish is prepared if unclear on the menu
• Substitutions
• Make your meal colorful!
• Side salad or steamed vegetables in place of French fries
• Double/triple veggies in place of starch or other sides
• Ask for items to be grilled instead of fried
• Lemon juice and olive oil in place of butter or creamy salad dressings
• High calorie items left off – i.e. wonton strips, bacon, cheese
• Be assertive:• Remember that a restaurant is there to serve
you as a customer
• Ask for half your meal in a doggie bag before
your meal is brought out
• Ask for dressings, sauces on the side
• Pick it:
• Food:
• Regular hamburger, cheeseburger, or hotdog
• Chicken wrap
• Iron Grilled Turkey or Grilled Cheese sandwich
• Side salad
• Treats:
• Dilly Bar
• DQ Sandwich
• Small cone/dipped cone
• Fruit Sundae
• Skip it:
• Food
• Crispy Chicken
• Basket
• Flamethrower
• Treats
• Milkshakes/malts
• Turtle waffle bowl sundae
• Oreo brownie Earthquake
Pick it:
• A la carte items
• Salad - sans tortilla bowl
• Chicken enchilada
• Beef taco
• Fajitas (heavy on veggies,
easy on tortillas)
• Pico de gallo/salsa
• Sub salad in place of rice
& beans
Skip it:
• Supremas (or split with
your dining companions)
• Cheese enchilada
• Super macho burrito
• Sour cream, cheese
• Margarita AND chips
• Bring snacks
• Examples: Bananas, apples, nuts, snack bars (Lara, Kind, Luna)
• Buys you time to find healthy options
• Set a goal of 3+ veggies, 2+ fruits each day when
traveling
• Plan out your eating day
• Scout the options
• Whole grain cereal cups
• Milk
• Energy bars
• Low fat yogurt
• Trail mix
• Fruit cups
• Fresh fruit (bnaans, apples)
• String cheese
• Seeds (sunflower, pumpkin)
• Jerky
• Fig Newtons