Dining Out University of Georgia Cooperative Extension Service.

Dining Out

University of Georgia

Cooperative Extension Service

Common Goals

• Healthy, delicious food

• Meals that fit our appetite

• Reasonable price

• Meals that meet individual needs

Can we achieve these goals and still eat out???

Yes, but it takes careful planning!

LARGE Portions• Decreased appetite + less calories needed =

smaller portions• How to eat smaller portions:

– “Senior” menu– Children’s menu– Split a meal with a friend– Take home ½ of the meal– Appetizer menu– Create your own plate– Lunch menu

Food at a Reasonable Cost

• Senior Discounts– 10-15% savings

– Offered certain days and/or times

– Varying age qualifications

• Daily Specials

Have it Your Way!

• Ask wait person if special preparation requests are possible.

• Adjust meal to fit special diet needs.• Substitute healthier menu items • Soften the texture

– Ask for softened vegetables• Cooked longer

– Ask for meat or vegetables to be cut

My Way!

Sodium…A BIG Problem!

• Sodium– Listed on menu– Ask for no added salt– Don’t add salt at the table– Sprinkle pepper, lemon

juice, or hot pepper sauce

Menu Descriptions to Avoid

• Fried• Deep fried• Crispy• Batter-dipped• Cheese sauce

• Golden brown• Sautéed in oil or butter• Au gratin• Creamed

Added Touches You May Request To Be Removed

• Butter• Salt• Sour cream• Mayonnaise• “Special” sauce

• Salad dressing• Cheese• Bacon• Nut topping

Words to Look For

• lettuce and tomato• low fat or fat free

salad dressing or mayonnaise

• vegetable

• poached• grilled• broiled• stir fried• light wine sauce

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

• Fill ¾ of plate full with lower calorie vegetables and fruits

• Sit far from buffet table

• Get dessert after you eat the rest

BBQ

• Healthy choices– White meat of chicken– Sides:

• Baked beans and corn• Baked or sweet potato• Tossed salad instead of cole

slaw

• Don’t add sauce• Sauce on the side

Italian

• Healthy options– Pastas with tomato

based sauces• Alfredo, parmigiana,

and cream sauces tend to be high in fat and sodium

– Primavera = vegetables

– Soups: minestrone

Fast Food Restaurants

• Healthy alternatives – Small hamburger

– Grilled chicken sandwich

– Deli sandwich

– Salad

– Baked potato

• Watch Out!– Condiments add sodium

Food-borne Illness

• Restaurant clean and good score on health report

• Order food well cooked; especially meats

• Food should be hot when served to you

• If taking food home refrigerate within 2 hours

Points to Remember

• Healthy, delicious, low-cost meals. Just takes a little planning!• Look for senior discounts and specials.• Order smaller portions or split a meal.• Don’t be afraid to ask the wait person for

adjustments to meals.• Know what descriptions on menus mean

and what healthier options are available!