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Xin Yi Ter. Dining Out Healthy. 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.
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XinYi Ter Dining Out Healthy
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 • Advertisement
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: • Make half your plate fruits and vegetables. • Go Lean with Protein. • Make at least half your grains whole. • Switch to fat-free or low-fat (1%) milk. • Limit oils and fats intake.
Ordering Food • 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.
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 scallopineor 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
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.
References www.eatright.org www.webmd.com www.mayoclinic.com www.tigerdining.com