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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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  • 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.

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
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
  • 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
  • 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
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.
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.