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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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Xin yi ter

XinYi Ter

Dining Out Healthy


Statistics
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
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
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 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
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
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.


  • 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
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
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
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
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
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
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
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
McDonald’s

  • Typical Choice

  • Healthy Choice


On campus dining
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
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
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
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
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
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
Fresh Food Company

  • Full Salad Bar

  • Home style food

  • Deli Bar

  • Online Menu

    • www.tigerdining.com


Vending machine
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
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
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
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
References

www.eatright.org

www.webmd.com

www.mayoclinic.com

www.tigerdining.com


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