Meals Away From Home Americans Are Eating Out More and Cooking Less Average person eats more than 4 meals per week prepared away from home.

Meals Away From Home

Americans Are Eating Out More and Cooking Less

• Average person eats more than 4 meals per week prepared away from home.

The Challenges

• Fat, fat everywhere!

• Portions large enough for a sumo wrestler.

The Challenges

• Loads of sodium

• Focus on meat • Fruits and

vegetables few and far between

Portion Distortion

Do You Suffer From “Portion Distortion?”

According to the National Restaurant Association’s Dinner Decision Making Study, most consumers rank portionsize as one of the 10 “hallmarks of agreat place to eat.”

Portion Choices

Can You Achieve Your Nutrition Goals and Still Eat Out?

Eating Out Strategies

Survival Strategy #1Survival Strategy #1Know what you want before you go in.

• Call ahead for the menu – decide what you will eat when you are not hungry.

• Don’t consider other menu items once you get there.

• Order before others to avoid changing your mind.

Survival Strategy #2Survival Strategy #2Have it “your way.”

• Ask if special preparation requests are possible.

May I have the fish grilled, please?

Strategy #2Strategy #2 (cont.)

Substitute healthier menu items.

– Vegetable instead of French fries

– Salad with low-fat dressing instead of coleslaw

– Whole-grain bread or bun instead of white bread

Strategy #2Strategy #2 (cont.) Request items on the side or removed.

• Butter• Sour cream• Mayonnaise• “Special” sauce• Salad dressing• Cheese• Bacon• Nut topping• Avocado

Let’s see... how can I get less fat?

Strategy #2Strategy #2 (cont.) Beware of these menu descriptions:

• Fried, deep fried• Sautéed in oil or

butter• Crispy• Batter-dipped• Cheese sauce• Golden brown• Au gratin• Creamed

A little more butter will make it taste

even better...

StrategyStrategy #2 #2 (cont.) Opt for these menu descriptions:

• Boiled• Grilled• Broiled• Stir-fried• Blackened• Light wine sauce

• Broth (soups)• Low-fat or fat-free

salad dressing or mayonnaise

Survival Strategy #3Survival Strategy #3Curb a ravenous appetite.

• Eat light snack 1 hour before meal if extremely hungry:– Fruit or whole grain crackers.

• Curb your appetite at the restaurant:– Drink water with lemon.– Eat broth soup.– Eat salad with light dressing.

• Share food with dining companions.

• Divide large entrees in half.– Add salad or soup.

• Choose appetizers, soups, salads in place of entrees.

Survival Strategy #4Survival Strategy #4Share a meal.

• Plan to take leftovers home.

• Ask if smaller portions are available:– Kiddie/junior size.– Lunch portion.

• Order one dessert for the table.

Strategy #4Strategy #4 (cont.) Share the bounty.

Survival Strategy #5Survival Strategy #5Fill the doggie bag before you eat.

• Ask for a take-home container when the food arrives.

• Be a member of the “Leave-a-Few-Bites-on-Your-Plate” club.

Survival Strategy #6Survival Strategy #6Add to a meal.

• A container of milk or juice

• A piece of fruit• Some cut-up

vegetables or a salad• Some homemade

soup

Survival Strategy #7Survival Strategy #7Pack a meal from home occasionally.

– Healthy “planned-overs”– Lower calorie frozen entrees– Made-ahead soups and stews– Fresh fruits and vegetables– Salads with reduced calorie

dressing– Potatoes or sweet potatoes with

toppings

Strategy #7Strategy #7 (cont.) Know benefits of brown-bagging.

• Controlled portions• Healthier • Cost-efficient• Time for exercise

Eating Out

Steak/Seafood RestaurantsSteak/Seafood Restaurants

• Choose small portions – split the entree or get a doggie bag.

• Choose lean cuts of grilled beef, chicken, seafood.

• Ask for veggies; request without butter sauce.

• Request sauces, butter, dressings on side.

Eating Out Balancing the BuffetBalancing the Buffet

• Survey before you serve.

• Use smallest plate possible.

• Pile no thicker than deck of cards.

• Make 1-2 tablespoon portions – lots of white space.

Eating Out Balancing the BuffetBalancing the Buffet

• Fill ¾ of plate with lower-calorie vegetables and fruits.

• Settle on one portion of one meat selection.• Sit away from buffet table.• Get dessert after, if you still want it.

Eating Out Deli DelightsDeli Delights

• Go light on meat, heavier on lettuce and tomato.

• Choose mustard, vinegar instead of mayo and oil.

• Be aware of high-sodium pickles and olives.

• Request baked chips or pretzels in place of regular chips.

Eating Out Ying and Yang of Chinese FoodYing and Yang of Chinese Food

• Green tea may have benefits.

• Won ton and hot and sour best soups.

• Steamed dumplings better choice than egg roll.

• Choose chicken and seafood over beef, duck and pork.

Eating Out Chinese FoodChinese Food

• Choose dishes with more vegetables.

• Choose plain rice rather than fried rice.

• Limit sweet and sour dishes.

• Limit dishes with nuts.• Desserts – sherbet,

fruit, fortune cookie.

Eating Out Making the Most of MexicanMaking the Most of Mexican

• Request no chips and salsa.

• Choose grilled (burritos, enchiladas, fajitas) over fried (chimichangas, tacos).

• Choose dishes with beans, chicken and seafood over beef and pork.

Eating Out Making the Most of MexicanMaking the Most of Mexican (cont.)

• Ask for sour cream and guacamole on the side or request “none.”

• Order taco salad without the taco shell.

• Chili or other soups are often low in fat and high in fiber.

Eating Out Italian RestaurantsItalian Restaurants

• Pasta– Size up portions.– Choose tomato or

marinara sauces instead of cream sauce, cheese sauce, Alfredo or butter sauce.

• Bread/breadsticks– Often doused in fat.

Eating Out Italian RestaurantsItalian Restaurants (cont.)

Low-fat Toppings• Pineapple• Canadian bacon, ham,

grilled chicken• Vegetables: spinach,

tomatoes, broccoli, mushrooms, onions, peppers

High-fat Toppings• Extra cheese• Pepperoni• Sausage• Bacon

• Pizza– Start with garden salad to fill you up.– Stick with thin crust; avoid stuffed crust.

Eating Out Fitting In Fast FoodsFitting In Fast Foods

Fried Chicken

1 of Every 3 Meals Currently Is 1 of Every 3 Meals Currently Is Eaten in a Fast-Food Eaten in a Fast-Food

RestaurantRestaurant

Eating Out Breakfast on the GoBreakfast on the Go

Less Healthy Options• Biscuits or croissants

with sausage, egg, cheese

• Bagels loaded with cream cheese

• Donuts• Lattes, mochas and

cappuccinos with whole milk

Healthier Options• Bagels with

spreads on side• Jams/jellies• Breakfast

sandwiches with bagels or English muffin

• Flavored coffees with skim milk

Eating Out BreakfastBreakfast (cont.)

Less Healthy OptionSausage biscuit w/ egg

Orange juice = Meal total

670 calories

33 grams fat

1,015 mg sodium

Healthier OptionEgg McMuffin

1/2 Orange juice (8 oz)

= Meal total 390 calories

12 grams fat

830 mg sodium

Eating Out Sandwich OptionsSandwich Options

• Choose regular, small, junior or single burgers.

• Choose grilled chicken.• Use ketchup, mustard,

BBQ sauce instead of mayo, special sauces.

• Split fries.• Make special requests.• “Hold the cheese…”• “Hold the mayo…”

Eating Out Sandwich LunchSandwich Lunch

Less Healthy OptionRegular burger

Medium crispy friesChocolate shake

= Total meal 1,352 calories 66 grams fat

2,480 mg sodium

Healthier OptionGrilled chicken

sandwich1/2 order regular fries

Bottled water= Total meal

345 calories 16 grams fat

625 mg sodium

Eating Out Chicken Sandwich LunchChicken Sandwich Lunch

Less Healthy OptionBattered chicken

sandwichFries (small)

Brownie = Total meal1,020 calories 45 grams fat

1,615 mg sodium

Healthier OptionChargrilled chicken

sandwich (w/o butter)Carrot raisin saladIce cream cone (small)

= Total meal 530 calories

13.5 grams fat 1,170 mg sodium

Eating Out Sub LunchSub Lunch

Less Healthy OptionCold cuts trio on 6-

inch white rollMayonnaise, pickles,

lettuce, tomato Regular potato chips

= Total meal785 calories 48 grams fat

2,155 mg sodium

Healthier OptionTurkey sub on 6-inch

whole-wheat rollMustard, tomato,

lettuce, peppersBaked potato chips

= Total meal 420 calories 7.5 grams fat

1,250 mg sodium

Eating Out Chicken RestaurantsChicken Restaurants

Lower fat Choices• Chicken, white-

meat without skin• Corn, green beans,

mixed vegetables• Rice• Mashed potatoes

without gravy

High-fat Choices• Fried chicken with

skin• French fries• Biscuits• Cole slaw• Potato salad• Fried vegetables

Eating Out Salad Bar TipsSalad Bar Tips

• Good choices - fresh vegetables, fruits, beans.

• Limit coleslaw, potato salads and pasta salads.

• Go easy on cheese, eggs, nuts and croutons.

• Skip bacon bits.• Dress the salad with vinegar, lemon

juice or low-calorie dressings.• Request dressing “on the side.”• Use the “dip and stick” method.

Add Healthy Snacks Add Healthy Snacks To Meet Your GoalsTo Meet Your Goals

• Low-fat milk • Low-fat yogurt • Fresh fruit• Baby carrot sticks• Vegetable juice• Cereal, fruit and

skim milk

Summary: Make Eating Out Summary: Make Eating Out Healthier for YouHealthier for You

• Make an effort to eat out less often

• Choose restaurants that offer healthier selections.

• Decide before you go.• Make special requests.• Share meals or request doggie

bag.• Supplement your meals with

healthy snacks.

Adapted from

University of Georgia Extension Service

by

Terri Crawford, M.S.

Extension Agent (Nutrition)

Northeast Region

and

Debbie Melvin, M.S., C.F.C.S.

Extension Agent (Nutrition)

Lafourche Parish