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Eating Healthy When Eating Out

Eating Healthy When Eating Out. Small changes, Big impact. Project Sponsors. USDA project funded through the Supplemental Nutrition Assistance Program (SNAP) School District of Philadelphia Department of Nutrition Sciences, Drexel University. Eat.Right.Now Nutrition Education Program.

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Eating Healthy When Eating Out

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  1. Eating Healthy When Eating Out Small changes, Big impact

  2. Project Sponsors • USDA project funded through the Supplemental Nutrition Assistance Program (SNAP) • School District of Philadelphia • Department of Nutrition Sciences, Drexel University

  3. Eat.Right.Now Nutrition Education Program • Mission: to provide nutrition education to Supplemental Nutrition Assistance-eligible adults and children in the Philadelphia community • Official Nutrition Education Program of the School District of Philadelphia • Nutrition activities provided by trained nutrition educators

  4. Why is a healthy diet important? • Better school performance • Developmental growth • Weight management • Reduced risk of chronic disease • Reduced risk of early mortality

  5. Changing Portions

  6. Portion Distortion: Cheeseburger 20 Years Ago Today 333 calories 590 calories Calorie Difference: 257 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

  7. Portion Distortion: Bagel 20 Years Ago Today 140 calories 3 inch diameter 350calories 6 inch diameter Calorie Difference: 210 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

  8. Portion Distortion: French Fries 20 Years Ago Today 210 calories 2.4 ounces 610calories 6.9 ounces Calorie Difference: 400 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

  9. Portion Distortion: Pepperoni Pizza 20 Years Ago Today 500 calories 850 calories Calorie Difference: 350 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

  10. Portion Distortion: Soda 20 Years Ago Today 85 calories 6.5 ounces 250 calories 20 ounces Calorie Difference: 165 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

  11. Portion sizes: Cheese 1½ ounces of natural cheese = 6 dice* 2 ounces of processed cheese = 8 dice *1 ½ ounces counts as a one cup serving of dairy

  12. Portion sizes: ½ cup and 1 cup 1 cup ready-to-eat cereal = 1 ounce=1 baseball ½ cup cooked pasta, rice or cereal = 1 ounce= ½ baseball 1 cup of whole fruit or raw vegetables= 1 baseball

  13. Portion sizes: Meat 3 ounces cooked meat, fish, or poultry = a deck of cards

  14. Fast Food What is the healthiest choice when it comes to fast food? ? ?

  15. Which meal has the least amount of fat? • Quarter pound burger with cheese, large fries and diet soda 54 grams • Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda 34 grams • Taco salad and bottled water 48 grams

  16. ACTIVITY

  17. Fast Food Makeover: BEFORE • Quarter pound burger w/cheese • Large fries • Large milkshake Totals: Calories= 1770 Grams of Fat= 68

  18. Fast Food Makeover:AFTER • Grilled Chicken Sandwich • Small fries • Water Totals: Calories= 630 Grams of Fat= 27

  19. Good Choices When Eating Out • Burger Joint- single burger or grilled chicken and a small order of fries or baked potato. • Convenience Store- turkey and cheese hoagie and a piece of fruit. • Pizza Place- 2 slices of thin pizza with a veggie topping or a side salad with breadsticks. • Mexican Place- bean burrito and low fat chips and salsa.

  20. Healthful Hints • Choose vegetable topped pizza - skip fatty meat toppings • Choose grilled chicken - skip fried foods • Choose smaller portions - skip “super size” • Other good choices: • baked potato • side salads • bean burritos • frozen yogurt • fruit

  21. More Healthful Hints • Take half home for another meal or share with a friend • Use salsa and mustard instead of mayonnaise or oil • Order water or diet beverages • Skip fried foods with breading or remove breading • Ask for salad dressing on the side

  22. QUESTIONS????

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