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Dining Out and Healthy Meals on the Go
By: Abby Patterson, KSC Dietetic Intern
+Today
Provide you with quick and easy meal and snack ideas
Discuss ways to set aside time during the week to make healthy meal preparation a priority
Identify strategies that will allow you to make healthy choices when dining out
+Do you know?
Let’s start with an activity!
+ 20% of American meals are eaten in the car
At least 1 in 4 people eat some type of fast food every day
A study done in 2012 showed that 52% of those polled believed that doing their taxes was easier than figuring out how to eat healthy
+1960 Now
17.5%
5.2%
9.9%
16%
+Dining Out is a Growing Trend
+Why do we dine out?
Busy
No time to cook
Tired
Don’t like cooking or don’t know what to cook
Social reasons
Some just enjoy eating out
+Challenges when dining out
Large portions
Calorie dense foods
Too many options
Nutrition information is not readily available
Buffets
Deals/discounts/coupons
+
+Benefits to eating at home
You know exactly what’s in your food, and how much
It’s cheaper
Saves time!
You know the conditions of the food prep area
+Quick and easy meals
Make a large amount of grains at the beginning of the week (brown rice, whole wheat pasta, quinoa, barley)
Keep fresh, frozen, or canned vegetables on hand
Add protein such as nuts, seeds, beans, tofu, turkey, or chicken
For any homemade foods such as breads, muffins, soups- make extra and freeze one portion every time you cook! If you do this, you’ll have your own ‘frozen’ meals available to you at all times
+Quick and easy snacks
Hard boiled eggs Fruits and vegetables with peanut butter or hummus Nuts Cheese stick Rice cakes and peanut butter Granola bars Crackers and cheese/hummus/peanut butter Homemade trail mix- add nuts, chocolate chips, raisins,
chex Popcorn
+Tips for healthy choices if you’re stuck in a bind
Check out the menu before you leave home Ask your waiter to add more vegetables Ask how the food was prepared- don’t go by the menu Split your entrée Order a salad before ordering anything else on the menu-
watch the add-ons! Dressing on the side Skip the bread basket/chips and salsa Order fish Drink water Special occasion Skip the dessert!
+Activity!
Let’s look at menus from restaurants in this area
+Words of Wisdom
If it comes from a plant, eat it; If it was made in a plant, don’t
It’s not food if it arrived through the window of a car
Avoid foods that are advertised on television
It’s not food if it’s called by the same name in every language (Cheetos, Big Mac, Pringles)
+Questions?!