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The University of Georgia Cooperative Extension Service. The Challenge of Healthy Restaurant Eating. Americans are Eating Out More and Cooking Less. Average person eats more than 4 meals per week prepared away from home. Daily Nutrition Goals. Less fat and cholesterol

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the university of georgia cooperative extension service
The University of Georgia Cooperative Extension Service

The Challenge of

Healthy Restaurant

Eating

americans are eating out more and cooking less
Americans are Eating Out More and Cooking Less
  • Average person eats more than 4 meals per week prepared away from home
daily nutrition goals
Daily Nutrition Goals
  • Less fat and cholesterol
  • 5-9 servings fruits and vegetables
  • Whole grains in place of refined foods
  • 2-4 servings dairy foods
  • Small portions meat, fish, poultry
  • Moderate portions to control weight
the challenge
The Challenge
  • Fat, fat everywhere!
  • Portions large enough for a sumo wrestler
the challenge5
The Challenge
  • Loads of sodium
  • Meat as primary focus
the challenge6
The Challenge
  • Fruits and vegetables few and far between
survival strategy 1 know what you want before you go in
Survival Strategy #1Know what you want before you go in
  • Call ahead for the menu – decide what to eat when you are not hungry
  • Don’t consider other menu items once you get there
  • Order before others to avoid changing your mind
survival strategy 2 have it your way
Survival Strategy #2HaveIt “Your Way”
  • Ask if special preparation requests are possible

May I have the

fish grilled, please?

substitute healthier menu items
Substitute Healthier Menu Items
  • Vegetable instead of French fries
  • Salad with low fat dressing for coleslaw
  • Whole grain bread or bun instead of white
request items on the side or removed
Request Items on the Side or Removed

Let’s see... how can I

get less fat?

  • Butter
  • Sour cream
  • Mayonnaise
  • “Special” sauce
  • Salad dressing
  • Cheese
  • Bacon
  • Nut topping
  • Avocado
menu descriptions to beware of
Fried, deep fried

Sautéed in oil or butter

Crispy

Batter-dipped

Cheese sauce

Golden brown

Au gratin

Creamed

Menu Descriptions to Beware Of

A little more butter

will make it taste

even better...

menu descriptions to look for
Poached

Grilled

Broiled

Stir-fried

Blackened

Light wine sauce

Broth (soups)

Low fat or fat free salad dressing or mayonnaise

Vegetable

Menu Descriptions to Look For
survival strategy 3 curb a ravenous appetite
Survival Strategy # 3Curb a Ravenous Appetite
  • Eat light snack one hour before meal if extremely hungry
    • Fruit or soda crackers
  • Curb your appetite at the restaurant
    • Drink water with lemon
    • Eat broth soup
    • Eat salad with light dressing
slide16

Survival Strategy #4Share a Meal

  • Share food with dining companions
  • Divide large entrees in half
    • Add salad or soup
  • Choose appetizers, soups, salads in place of entrees
share the bounty
Share the Bounty
  • Plan to take leftovers home
  • Ask if smaller portions available
    • Kiddie/junior size
    • Lunch portion
  • Order one dessert for the table
survival strategy 5 fill the doggie bag before you eat
Survival Strategy #5Fill the Doggie Bag Before You Eat
  • Ask for a take-home container when the food arrives
  • Be a member of the “Leave-a-few-bites-on-your-plate club”
survival strategy 6 add to a meal
Survival Strategy #6Add toa Meal
  • A container of milk or juice
  • A piece of fruit
  • Some cut up vegetables or a salad
  • Some homemade soup
survival strategy 7 pack a meal from home occasionally
Survival Strategy #7Pack a meal from home occasionally
  • Healthy “planned-overs”
  • Lower calorie frozen entrees
  • Made ahead soups and stews
  • Fresh fruits and vegetables
  • Salads with reduced calorie dressing
  • Potatoes or sweet potatoes with toppings
brown bagging benefits
Brown-bagging Benefits
  • Controlled portions
  • Healthier
  • Cost-efficient
  • Time for exercise
steak seafood restaurants
Steak/Seafood Restaurants
  • Choose small portions - split entree or get doggie bag
  • Lean cuts of grilled beef, chicken, seafood
  • Veggies more apt to be available - request without butter sauce
  • Request sauces, butter and dressings on side
balancing the buffet
Balancing the Buffet
  • Survey before you serve
  • Use smallest plate possible
  • Pile no thicker than deck of cards
  • 1-2 Tablespoon portions – lots of white space
balancing the buffet24
Balancing the Buffet
  • Fill ¾ of plate with lower calorie vegetables and fruits
  • Sit away from buffet table
  • Get dessert only after you eat the rest
bbq tidbits
BBQ Tidbits
  • White meat of chicken best choice
  • Best sides – baked beans and corn
  • Tossed salad over cole slaw if available
  • Limit added sauce
deli delights
Deli Delights
  • Go light on meat, heavier on lettuce and tomato
  • Choose mustard, vinegar instead of mayo and oil
  • Be aware of high-sodium pickles and olives
  • Request baked chips or pretzels in place of regular chips
pancake and waffle houses
Pancake and Waffle Houses
  • Pancakes/Waffles
    • Choose smaller portion of pancakes - “light stack”
    • Request butter on side or left off
    • Light syrup may be requested
  • Omelets
    • Egg substitute may be available
    • Fill with vegetables instead of bacon, sausage, cheese
pancake and waffle houses28
Less Healthy Option

Rooty Tooty Fresh and Fruity (2 pancakes, 2 eggs, 2 bacon, 2 sausage, fruit topping)

Orange juice

Pancake and Waffle Houses

International House of Pancakes (IHOP)

  • Healthier Option
  • Short-stack buttermilk pancakes (2)
    • No butter
    • Light syrup
  • 2 egg substitutes
  • Orange juice, small
the ying and yang of chinese food
The Ying and Yang of Chinese Food
  • Green tea may have benefits
  • Won ton and hot and sour best soups
  • Steamed dumplings better choice than egg roll
  • Choose chicken and seafood over beef, duck and pork
chinese food
Chinese Food
  • Choose dishes with more vegetables
  • Choose plain rice rather than fried rice
  • Limit sweet and sour dishes
  • Limit dishes with nuts
  • Desserts – sherbet, fruit, fortune cookie
good greek choices
Good Greek Choices
  • Kabobs with rice
  • Grilled or roasted meat, fish and seafood
  • Greek salads
  • Side dishes with olive oil or yogurt instead of sour cream
  • Bean or lentil soups
making the most of mexican
Request no chips and salsa

Choose dishes with beans, chicken and seafood over beef and pork

Chili or other soups are often low in fat and high in fiber

Ask for less cheese

Making the Most of Mexican
making the most of mexican33
Making the Most of Mexican
  • Ask for sour cream and guacamole on the side or left off
  • Eat taco salad without the taco shell
  • Choose grilled over fried
italian restaurants
Pasta

Watch portions

Choose tomato or marinara sauces instead of cream sauce, cheese sauce, butter sauce

Bread/Breadsticks

Often doused in fat

Italian Restaurants
italian restaurants35
Low-fat Toppings

Pineapple

Canadian bacon, ham, grilled chicken

Vegetables: spinach, tomatoes, broccoli, mushrooms, onions, peppers

High-fat Toppings

Extra cheese

Pepperoni

Sausage

Bacon

Italian Restaurants
  • Pizza
    • Start with garden salad to fill you up
    • Stick with thin crust; avoid cheese-stuffed crust
fast food restaurants
Fast-Food Restaurants
  • Nutrition information readily available
    • Web sites for restaurant
    • Extension Nutrition web site: www.fcs.uga.edu/extension/nut_pubs.php
    • Books on fast food and chain restaurants
breakfasts on the go
Less Healthy Option

Biscuits or croissants with sausage, egg, cheese

Bagels loaded with cream cheese

Donuts

Lattes, mochas, and cappuccinos with whole milk

Healthier Option

Bagels with spreads on side

Breakfast sandwiches with bagels or English muffin

Specialty coffees with skim milk and sugar free flavors

Breakfasts on the Go
burgers
Burgers
  • Choose regular, small, junior or single burgers
  • Use ketchup or mustard instead of BQ sauce, mayo, special sauces
  • Fruits and vegetables rarely options
  • Split fries
  • Make special requests
chicken restaurants kfc boston market church s
Lower-Fat Choices

Chicken, white-meat without skin

Corn, green beans, mixed vegetables

Rice

Mashed potatoes without gravy

High Fat Choices

Fried chicken with skin

French fries

Biscuits

Cole slaw

Potato salad

Fried vegetables

Chicken Restaurants(KFC, Boston Market, Church’s)
chick fil a lunch
Less Healthy Option

Chick-Fil-A sandwich

Waffle Fries (small)

Fudge Nut Brownie

1020 calories

45 grams fat

1615 mg sodium

Healthier Option

Chargrilled Chicken sandwich (without butter)

Side Salad

Ice-dream Cone (small)

530 calories

13.5 grams fat

1170 mg sodium

Chick Fil-ALunch
subway lunch
Less Healthy Option

Cold Cut Trio on 6-inch white roll

Mayonnaise, pickles, lettuce, tomato

Regular potato chips

785 calories

48 grams fat

2155 mg sodium

Healthier Option

Turkey sub on 6-inch whole wheat roll

Mustard, tomato, lettuce, peppers

Baked potato chips

420 calories

7.5 grams fat

1250 mg sodium

SubwayLunch
add healthy snacks to meet your goals
Add Healthy Snacks To Meet Your Goals
  • Low-fat milk
  • Low-fat yogurt
  • Fresh fruit
  • Baby carrot sticks
  • Vegetable juice
  • Cereal, fruit, and skim milk
make eating out healthier for you
Make Eating Out Healthier for You
  • Choose restaurants that offer healthier selections
  • Plan ahead what you’ll eat
  • Make special requests
  • Share meals or request doggie bag
  • Supplement your meals with healthy snacks
activity
Activity
  • Select a healthy lunch from the menu you’ve been given.
  • Evaluate the day’s food intake to see if you’ve met your nutritional goals.
  • Add snacks (from home) if needed to fulfill your goals.