Eating Healthy When Eating Out Drexel University Nutrition Center.
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Transcript of Eating Healthy When Eating Out Drexel University Nutrition Center.
Project Sponsors
•School District of Philadelphia
•Nutrition Center, Department of Biology, Drexel University.
•USDA project funded through the Food Stamp Program.
“Eat.Right.Now” Nutrition Education Program
• Mission: to provide nutrition education to food stamp eligible adults and children in the Philadelphia community
• Official Nutrition Education Program of the School District of Philadelphia
• Nutrition activities provided by trained nutrition educators
What We Do
• Nutrition education in the classroom
• Nutrition lessons for teachers
• Health fairs, Science fairs
• Assembly programs
• Girls and Boys Clubs
• Cooking Clubs
• Fruit Markets
• Training for School Personnel
• Home and School meetings
• Parent workshops
• School Health Council
• Sports Nutrition
• Career Fairs
Overweight Youth = Obese Adults
0
10
20
30
40
50
60
70
80
Percentage
Preschool
School-age
Adolescent
National Institute for Health Care Management, Nov 2003
Benefits of Healthy Eating
• Better School Performance
• Developmental growth
• Prevention of overweight
• Prevention of chronic disease
Prevent Chronic Disease
Choose healthy foods to prevent:
• High blood pressure
• High cholesterol
• Heart disease
• Stroke
• Diabetes
• Cancer
• Weight gain
Healthy artery = normal blood flow
Plaque deposits = less blood flow
Energy Imbalance•More foods available everywhere
•More meals out (bigger portions)
•More sugar-sweetened beverages
•Successful food advertising
•More TV
•More car travel
•Fewer Physical Education classes
•Fewer safe walking/biking routes
•Lower perception of safetyIncreased Energy (Calorie) Intake
Decreased Energy Expenditure
2005 Dietary Guidelines:
•Make 1/2 your grains whole grains.
•5 to 9 servings of fruits and vegetables.
•2-3 servings of calcium- rich foods.
•Go lean with protein.
•Know your fats.
My Pyramid
Key Messages
• Make smart choices within and among the food groups through moderation
• Choose a variety of foods
• Get the most nutrients from your calories through proportionality
• Keep a balance between food intake and physical activity
Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
140 calories 3-inch diameter
Calorie Difference: 210 calories
350 calories 6-inch diameter
BAGEL
20 Years Ago Today
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
610 Calories6.9 ounces
Calorie Difference: 400 Calories
French Fries
20 Years Ago
Today
210 Calories
2.4 ounces
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
PEPPERONI PIZZA
20 Years Ago Today
500 calories 850 calories
Calorie Difference: 350 calories
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
CHICKEN STIR FRY
20 Years Ago Today
435 calories 2 cups
865 calories4 ½ cups
Calorie Difference: 430 caloriesAdapted from http://hin.nhlbi.nih.gov/portion/keep.htm
Calorie Difference: 165 Calories
250 Calories 20 ounces
85 Calories 6.5 ounces
SODA
20 Years Ago Today
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
Reading Labels• Check serving size and
servings per container• Check calories• Percent Daily value (%)
– 5% is Low – 20% is High
• Aim for low % for fat, saturated fat, cholesterol, and sodium
• Aim for high % for fiber, calcium, iron, vitamin A, and vitamin C
How Much Sugar is in your beverage?27grams x 2.5 servings = 67.5
grams1 teaspoon of sugar = 4 grams
67.5 / 4 = 16.9
teaspoons of sugar
Pop Quiz: Which meal has the least amount of fat?
#1 Quarter pound burger with cheese, large fries and diet soda
#2 Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda
#3 Taco salad and bottled water
54 grams
34 grams
48 grams
Fast Food Meal Before:
What you might choose:
• Quarter pound burger w/cheese
• Large fries• Large milkshake
0
10
20
30
40
Quarter
pound burger
w/cheese
Large Fries 21oz.
Milkshake
Grams of Fat
Totals:
1770
Grams of Fat =
68
Calories =
Grams of Fat
Fast Food Make-Over:
0
10
20
30
40
1/4 Pound
Burger vs.
Grilled Chx
L. Fries vs.
S. Fries
Milkshake vs.
Water Before
After
After: Grilled Chicken Sandwich,Small Fries and Water Totals:
Calories = Grams of Fat =
630
27
Grams of Fat
• Burger Joint - single burger or grilled chicken and a small order of fries or baked potato.• Convenience Store - turkey and cheese hoagie and a piece of fruit.
• Pizza Place - 2 slices of thin pizza with a veggie topping or a side salad with breadsticks.• Mexican Place - bean burrito and low fat chips and salsa.
Good choices when eating out
Healthful Hints:
• Choose vegetable topped pizza - skip fatty meat toppings
• Choose grilled chicken - skip fried foods
• Choose smaller portions - skip “super size”
• Other good choices:
•baked potato
•side salads
•bean burritos
•frozen yogurt
•fruit
Fast Food
Restaurants
•Take half home for another meal or share with a friend
• Use salsa and mustard instead of mayonnaise or oil
• Order water or diet beverages
• Skip fried foods with breading or remove breading
•Ask for salad dressing on the side
More Healthful Hints:
Beverages
• Lower intake of sugar
• Limit soda, fruit drinks, sweetened iced tea– Empty calories– Weight gain– Tooth decay
• Choose water, milk, diet drinks more often
Setting Healthy Goals
• Be specific• Put it in writing
• Set realistic goals• Develop an action plan
• Believe in yourself• Be flexible
• Reward yourself