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Eating Out Versus Cooking In Laura Astbury, MS, RD Arizona Nutrition Network January 30, 2009 Introduction Menus Cost and nutrient comparison Resources Menus Two types of menus Healthy foods prepared at home Fast foods Prepared at Home 1 small banana 1 cup oatmeal

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Eating out versus cooking in l.jpg

Eating Out Versus Cooking In

Laura Astbury, MS, RD

Arizona Nutrition Network

January 30, 2009


Introduction l.jpg
Introduction

  • Menus

  • Cost and nutrient comparison

  • Resources


Menus l.jpg
Menus

Two types of menus

  • Healthy foods prepared at home

  • Fast foods


Breakfast l.jpg

Prepared at Home

1 small banana

1 cup oatmeal

½ cup orange juice

Fast Food

Sausage, egg and cheese biscuit sandwich

Small order of hashbrowns

Small coffee, 1 cream and 1 sugar

Breakfast


Snacks l.jpg

Prepared at Home

Snack # 1

7 wheat crackers

2 ounces low fat cheese

Snack # 2

6 ounces fat free fruit yogurt

¼ ounce peanuts, no salt added

Fast Food

Snack # 1

Potato chips

Snack # 2

Candy bar

Snacks


Lunch l.jpg

Prepared at Home

Sandwich

2 slices whole wheat bread

2 ounces deli turkey

½ tomato, sliced

½ cup lettuce

1 Tablespoon light mayonnaise

½ cup baby carrots

1 small apple

1 cup low fat milk

Fast Food

Cheeseburger

Medium fries

Medium soda

Lunch


Dinner l.jpg

Prepared at Home

½ cup peas

½ cup cauliflower

4 ounces baked chicken breast

1 Tablespoon olive oil

½ cup brown rice

1 pat margarine

Fast Food

Fish sandwich (no tartar sauce)

Medium fries

Medium soda

Dinner


Dessert l.jpg

Prepared at Home

Fruit Smoothie

1 cup low fat milk

1 cup strawberries

Ice

Fast Food

1 cup vanilla ice cream

Dessert


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Cost Comparison

  • Average of food prices from three grocery stores

  • Average of food prices from three fast food restaurants

  • Cost comparison done in April 2008



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Cost Comparison cont.

  • Total cost of food for one day

    • Prepared at home: $5.14

    • Fast food: $13.23

    • Savings of food prepared at home: $8.09

    • One year savings of: $2,952.85



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Nutrient Comparison cont.

  • Preparing meals at home saved:

    • 1881 calories

    • 130.3 g fat

    • 2832 mg sodium

      Is this significant?



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Food Choices Make a Difference

  • Diets higher in calories, sodium and fat lead to increased risk for:

  • High blood pressure

  • Cardiovascular disease

  • Certain cancers

  • Diabetes


Making healthy choices when eating out l.jpg
Making Healthy Choices When Eating Out

  • MyPyramid tips:

    • Order water, unsweetened tea or other beverage with no added sugar

    • Ask for salad dressing served on the side

    • Order grilled instead of fried foods

    • Choose “small” or “medium” portions


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Making Healthy Choices When Eating Out cont.

  • Healthy Dining restaurant nutrition program

  • http://healthydiningfinder.com/site/


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Eating at Home Made Easy

  • Plan meals in advance

  • Make a shopping list to follow

  • Save time by cooking enough for two meals

  • Prepare meals on the weekend and freeze for use during the week