Xin Yi Ter. Average Americans dine out 4-5 times per week. In 2010, the average consumer spent $2,505 when eating food away from home, according to the.

Dining Out Healthy

Xin Yi Ter

Statistics

• Average Americans dine out 4-5 times per week.

• In 2010, the average consumer spent $2,505 when eating food away from home, according to the United States Department of Labor. (approximately $200/month)

Why Dine Out?

• Dining out is convenient.

• Dining out is synonymous with special occasions

• Dining out is a good emergency back-up plan

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Smart Dining Out Strategies

• 1) Plan ahead

• 2) Consider the menu

• 3) Choose foods carefully to stay with your plan.

• 4) Enjoy! (Eat Slowly)

Plan Ahead

• Plan your meal for the day early.

• If know ahead of time that you are dining out for dinner, cut back on calories during other meals that day.

• Eat a light dinner if you at a big lunch at the restaurant that day.

Choosing a Restaurant

• Try to look at the menu before deciding on the restaurant to go.

• Different restaurants have different ranges of menu items.

• Read the review of the restaurant.

• Go to a sit down restaurant to enjoy your meal instead of fast food restaurant

Choose Your Food

• Rule of thumb:

i. Make half your plate fruits and vegetables.

ii. Go Lean with Protein.

iii. Make at least half your grains whole.

iv. Switch to fat-free or low-fat (1%) milk.

v. Limit oils and fats intake.

Choose non-sugary beverages such as sparkling water, unsweetened tea, fresh fruit juice or low fat milk

Ask the waiter to skip the bread basket Ask the waiter about healthy option, if not

make wise choices! Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

Ordering Food

Sandwich Shop• Choose whole wheat bread

• Choose lean meat such as chicken breast, and ask for low sodium deli meat if available

• Condiments on the side if restaurant have individual packed condiments

• Load up your sandwich with vegetables

• Avoid “combo” meal with chips and soda, try garden salad and water instead

Salad Bar• Choose green leafy vegetables

• Choose variety color of vegetables

• Add beans as protein source

• Choose lean meats such as chicken breast

• Choose low fat cheese.

• Limit toppings such as croutons, fried noodles

• Salad dressing on the side

Steak House

• Meat serving size : 3 oz cooked

• Order 6-8 oz of steak at restaurant and to-go box half of the steak to enjoy next day as a sandwich or salad topping.

• Order Lean Cut:Beef: sirloin, top loin, tenderloin, round.Pork: tenderloin, top loin roast, loin chop, sirloin chop, rib roast

Italian Restaurant

• Choose pasta made with marinara or wine sauce, avoid cream based pasta

• Choose thin crust pizza if available

• Choose Italian ice instead of cream cake

• Limit: Any scallopine or parmigiana (floured,fried, and baked with cheese)

Mexican Restaurant

• Choose salsa, whole wheat soft tortillas, vegetables and beans (no lard). 

• The portions are often large, share with a friend or take home for a delicious meal the next day. 

• Limit toppings such as sour cream, cheese sauce and also tortilla chips!

Chinese Restaurant• Choose a lunch sized portion, if available

• Order entree that is steamed, stir fried or vegetarian items. Try tofu!

• Avoid fried items that have high sodium sauce (Eg: Sweet and Sour or General Tso Chicken)

• If possible, ask for sauce on the side.

• Drink Tea

Fast Food Restaurant• Quick and cheap

• One fast food meal contains enough calories, sodium and fat for an entire day.

• As a customer, you still can make healthy choice in fast food restaurant.

• Most fast food chains have nutritional information placed on their products.

McDonald’s• Typical Choice

• Healthy Choice

On Campus Dining• Chargrilled Chicken Sandwich 300 kcal, 3.5g fat

• Chargrilled Chicken Salad 180 kcal, 6g fat

• Fruit Cup 70 kcal, 0g fat

• Fruit and Yogurt Parfait 160 kcal, 2g fat

Subway• 6” Sweet Onion Chicken Teriyaki 380 kcal, 4.5g fat

• 6’ Oven Roasted Chicken 320 kcal, 5g fat

• 6” Turkey Breast 280 kcal, 3.5g fat

• 6” Subway Club 310kcal, 4.5g fat

• *Made with 9 grain bread and vegetables

• Apple Slices 35kcal, 0g fat

Einstein Bros Bagels

• Turkey Sausage Bagel Thin Sandwich 240kcal 6g fat

• Turkey Bagel Thin Sandwich 260 kcal, 6g fat

• Classic Bagels– 240– 270 kcal, 1-2g fatPlain, Honey Whole Wheat, Everything, Pumpernickel

BK Whopper Bar• Tendergrill Chicken Sandwich (plain)

470kcal, 18g fat

• Garden Salad without Chicken 70 kcal, 4g fat

• Extra toppings & sauces add extra calories, fat & sodium!

Taco Bell• Fresco Grilled Beef Soft Taco 160 kcal, 4.5g fat

• Fresco Bean Burrito 350 kcal, 8g fat

• Fresco Burrito Supreme with Chicken 350 kcal, 8g fat

Dunkin Donuts• Egg White Veggie Flatbread Sandwich 280 kcal,

10g fat

• Egg White Turkey Sausage Sandwich 280 kcal, 8g fat

• Café Latte Lite

Tigers of Memphis

Fresh Food Company• Full Salad Bar

• Home style food

• Deli Bar

• Online Menu

www.tigerdining.com

Vending Machine• Small bag of pretzels, peanuts, almonds or

trail mix

• Whole-wheat crackers with peanut butter or cheese

• Whole grain granola or cereal bars

• Graham or animal crackers

• 100% fruit or vegetable juice

Alcohol Intake• What is consider as 1 serving of alcohol?

• 12 ounces of a beer or wine cooler

• 8-ounces of malt liquor

• 5 ounces of table wine

• 1.5 ounces of 80 proof distilled spirits such as gin, vodka, whiskey, etc.

DRINK MODERATELY!

Smart Tips:• Order the regular or child-size portion. For a

lighter meal, order an appetizer in place of a main course.

• Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

• Order one dessert with enough forks for everyone at the table to have a bite.

Exercise While Dining Out• Walk from Home or the Office.

You'll get your meal and 30 minutes of physical activity and avoid the parking hassles.

• Walk with Family or Friends. A brisk walk before a meal gives you time to chat. A stroll afterward helps your digestion.

• Walk Up Instead of Driving Thru. Park your car in the lot and walk inside to get your fast food order.

www.eatright.orgwww.webmd.comwww.mayoclinic.comwww.tigerdining.com

References