Transcript of Tips for eating healthy when dining out
- 1. Tips for Eating Healthy When Dining Out Megan Myrdal, RD,
LRD
- 2. Surprising Facts 50% of Americans eat out 3 or more meals a
week 12% of Americans eat out 7 or more meals a week 1 meal away
from home each week translates to 2 pounds of weight gain each
yearERS Food away from home study, USDA, Mancino, 2010
- 3. The Challenges of Eating Out LARGER PORTIONS! CDC, Advance
Data, No. 347, Oct 27, 2004
- 4. The Challenges of Eating OutCelebration or Convenience?
- 5. Dont Let Your Meal Surprise You! Applebees Boneless Honey
BBQ Wings Nutrition Facts?1250 Calories, 55 g Fat, 3060 mg Sodium,
116 g Carbohydrates
- 6. Menu Surprises Olive Garden Bruschetta Nutrition Facts?950
Calories, 13 g Fat, 2860 mg Sodium, 173 g Carbohydrates
- 7. More Menu SurprisesTGI Fridays Pecan Crusted Chicken Salad
Nutrition Facts?1080 Calories, 16 g. Fat, 1650mg Sodium, 76 g
Carbohydrates
- 8. Strategies for Success #1 Be Prepared & Plan Ahead Use
restaurants online nutrition information and make your choice
before you get to the restaurant.
- 9. Strategies for Success#2 Visualize the Plate Method
- 10. Strategies for Success #3 Choose Nutrient Rich Foods Start
your meal with a salad packed with veggies to help control hunger
Choose veggies for your side dish Steamed broccoli, side salad
(watch the croutons, cheese & bacon bits and order dressing on
the side) Choose whole grains when possible Drink water or low-fat
milk for your beverage Choose fruit for dessert
- 11. Strategies for Success #4 Pass on the Salt Shaker All
individuals with diabetes should reduce daily sodiumintake to 1500
mg or less per day. Dietary Guidelines for American 2010. 1
Teaspoon of salt has 2400 mg of sodium!
- 12. Reducing Sodium Be prepared and review restaurants online
nutrition information. Try to find menu items lower in sodium.
Watch out for the common sodium sources: Sausage, bacon, cured
meats Processed cheeses Soups Salad Dressing Be aware of the not so
common sources: Bread Soda Chocolate
- 13. Strategies for Success#5 Watch Out for the 3 Bs
- 14. Breads (or Chips) Johnny Carinos 1/3 of a Loaf 150
calories; 45 g carbohydrates Olive Garden 1 Breadstick 140
calories; 26 g carbohydrates Paradiso ~12 Chips 140 calories; 21 g
carbohydrates Red Lobster 1 Biscuit 150 calories; 16 g
carbohydrates
- 15. BeveragesBeverage Calories CarbohydratesDr. Pepper (12 oz)
140 calories 40 g CarbsMountain Dew (12 oz) 165 calories 47 g
CarbsCoca-Cola (12 oz) 145 calories 41 g CarbsRegular Beer (12 oz)
140 calories 10 g CarbsLight Beer (12 oz) 110 calories 7 g
CarbsTable Wine, Red (4 oz) 80 calories 2 g CarbsTable Wine, White
(4oz) 75 calories 1 g CarbsDiet Coke 0 calories 0 g CarbsWater 0
calories 0 g Carbs
- 16. Strategies for Success#6 Look for Healthy Cooking
Techniques Look for key words with caution! Roasted Steamed
Grilled/Seared Baked Stir-Fried Broiled/Poached Sauted
- 17. Strategies for Success#7 Dont be Afraid to Ask!
Questions/Requests to Consider: How is that prepared? Can I
substitute a salad for fries? grilled chicken for fried chicken?
"Do you have any whole grain bread?" "May I have whole grain pasta
instead?" "Could I substitute brown rice?" What are my side dish
options? Can I have the dressing on the side?
- 18. Strategies for Success #7 Go for Whole Grain! Ask for whole
grain bread for sandwiches Subway, Sonnets, Arbys, Cracker Barrel,
Pita Pit Choose a Whole Grain side Ruby Tuesdays Brown Rice Pilaf
Choose whole wheat tortillas Qdoba Substitute whole wheat pasta
Olive Garden linguini
- 19. Strategies for Success #8 Share Entrees or Choose an
Appetizer for Your Entree Applebees Blackened Chicken Penne Pasta
Alone 1310 Calories, 67 g Fat, 3350 mg Sodium, 114 g Carb Split 655
Calories, 33.5 g Fat, 1675 mg Sodium, 57 g CarbJohnny Carinos Spicy
Romano ChickenAlone 1212 Calories; 65 g Fat, 1853 mg Sodium, 110 g
CarbSplit 606 Calories, 32.5 g Fat, 927 mg Sodium, 55 g Carbo
- 20. Strategies for Success #9 Ask for a To-Go Box right awayYou
dont have to be a part of the clean your plate club!
- 21. Some Goals When dining out, make the healthier choice!
Maximum of 700 Calories Maximum of 60 grams Carbohydrates (unless
you have other goals) No more than 0.5 grams of added/artificial
trans fat (ideally 0!) No more than 1500 mg of sodium Based on the
Go! Bismarck-Mandan healthy restaurant labeling criteria
www.gobismarckmandan.org
- 22. The Good!Ruby Tuesday Fresh. Fresh. Sides! Sliced Tomatoes
(52 calories, 15 g carbs) Grilled Zucchini (41 calories, 4 g carbs)
Fresh Steamed Broccoli (53 calories, 7 g carbs) Grilled Green Beans
(45 calories, 5 g carbs) Roasted Spaghetti Squash (54 calories, 6 g
carbs) Sugar Snap Peas (113 calories, 8 g carbs) Creamy Mashed
Cauliflower (136 calories, 14 g carbs) Rice Pilaf (160 calories; 30
g carbs)
- 23. Red Lobster - Your Smart MenuCustomize your Menu Broiled
Sole, 1 Cheddar Bay Biscuit & Side Salad with Balsamic
Vinaigrette Dressing 685 Calories, 20 g Fat, 1315 mg Sodium, 49 g
Carbohydrates
- 24. Pita Pit - Build Your Own PitaTurkey & Swiss Whole
Wheat Pita with Tzatziki Sauce 420 Calories, 13 g Fat, 1455 mg
Sodium, 43 g Carbs
- 25. Healthy Dining Finder www.healthydiningfinder.com
- 26. In Summary Use online resources and apps to make smart
choices Choose nutrient-dense fruits, vegetables and whole-grains
when possible Watch out for oversized portions (share or get a take
home box right away!) Watch out for high sodium foods Visualize a
healthy plate when ordering.
- 27. Choose Wisely & Eat MindfullyInformation adapted
from:Strategies for Dining Out; presented by Connie Gutterson, PhD,
RD at The Culinary Institute of America at Greystone.Sodium: How
Much is too Much; Abby Gold, PhD, RD NDSU Extension Service