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Nutrition

Nutrition. Class 8: Dining Out . 3 steps to dining out success. Preparation Ordering Enjoying the meal. Preparation. Look online for restaurant menus Healthydiningfinder.com Calorieking.com Collect menus to take home Make reservations. Preparation.

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Nutrition

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  1. Nutrition Class 8: Dining Out

  2. 3 steps to dining out success Preparation Ordering Enjoying the meal

  3. Preparation Look online for restaurant menus Healthydiningfinder.com Calorieking.com Collect menus to take home Make reservations

  4. Preparation Have a small snack before eating out Order water right away Ask for a healthier option instead of a bread bowl

  5. Ordering Try not to order everything all at once Split the meal Order veggies instead of a starch Order salads with caution ask for dressing on the side Have staff box other half of meal right away for leftovers Ask to not bring out the bread on table Ask questions

  6. Ordering • Avoid these words… • Fried, smothered, crispy, cheesy, creamed, breaded, au gratin, pan-fried, buttered, scalloped • Look for these words… • Steamed, broiled, baked, grilled, poached, roasted

  7. Create Your Own! Don’t be afraid to order off menu (Doesn’t hurt to ask if they have something) Go a la carte and put together your own meal Ask if things can be altered or replaced with more preferable ingredients

  8. What is Portion Distortion? • Refers to the idea that people tend to regard excessive portion sizes as “normal” amounts • Due in large part to increased restaurant servings over time • Customers looking to get the most for their money • Restaurants serving larger portions to create these “bargains”

  9. Portion Distortion: McDonalds sizes 1955/2002

  10. Enjoying the Meal Be mindful! Enjoy the company of those around you Put your fork down in between bites Stop when you are no longer hungry instead of stopping when you are full Drink water in between bites Eat the brightest food on your plate first

  11. Feel a Little Bit Better http://www.youtube.com/watch?v=k_7OGqN0cFs

  12. Quiznos -Large Tuna Melt Calories: 2,090

  13. Chipotle Mexican Grill - Carnitas Burrito with Sour Cream and Guacamole Calories: 1,120

  14. 1160 Calories Steak N’ Shake - Beef Taco Salad with Lite Ranch

  15. Steak N’Shake - Classic Grilled Chicken Salad with no dressing 465 Calories

  16. Applebees - Pecan Crusted Chicken Salad 1180 Calories

  17. Black Forest Ham Salad (Includes Lettuce, Tomatoes, Onions, Green Peppers, Olives, Cucumbers) No Dressing 110 calories

  18. Same salad with 1 ¼ Tblsp Ranch Dressing 220 calories

  19. Chili’s - 1 Slice Chocolate Paradise Pie 1590 Calories

  20. Starbucks- Pumpkin Spice Frap.16 oz Calorie: 380 Total Fat: 13g Saturated Fat: 8g Dietary Fiber: 0g Sugars: 49g

  21. Menu Activity Divide into pairs. Group A: Order a meal from the restaurant you are giving that you feel would be a good choice. Group B: Select a choice that is unhealthy and then come up with a couple ways to make it healthier.

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