Lesson from a series of 8 classes:

Americans Are Eating Out More and Cooking Less

• Average person eats more than 4 meals per week prepared away from home.

The Challenges

• Fat, fat everywhere!• Portions are large• Loads of sodium• Focus on meat • Fruits and

vegetables few and far between

Do You Suffer From “Portion Distortion?”

According to the National Restaurant Association’s Dinner Decision Making Study, most consumers rank portionsize as one of the 10 “hallmarks of agreat place to eat.”

Calorie Difference: 165 Calories

250 Calories 20 ounces

85 Calories 6.5 ounces

Things have changed….

20 Years Ago Today

Portion Choices

1520 calories111 g fat

66% of calories are fat

Source: Men’s Health 20 Worst Foods in America

Worst Burger

Carl’s Jr. Double Six Dollar Burger

1,145 calories 71 g fat

Ruby Tuesday Bella Turkey Burger

Worst "Healthy" Burger

Source: Men’s Health 20 Worst Foods in America

Watch out for misleading information on some restaurant nutrition websites!

CABOT AGED CHEDDAR & MUSHROOM BURGER

Serving Size(g) 245g Servings 2

Calories 600 Calories from Fat 360

Total Fat 40g

   Saturated Fat 16g

Trans Fat 2g

Cholesterol 120mg

Sodium 910mg

Total Carbohydrates 25g

   Dietary Fiber 2g

   Sugars 2g

Protein 34g

Source: http://www.unos.com/kiosk/nutritionUnos.html (UNO Chicago Grill)

Can You Achieve Your Nutrition Goals and Still Eat Out?

Survival Strategy #1Know what you want before you go in.

• Call ahead for the menu – decide what you will 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 #2Don’t be afraid to special order.

• Ask if special preparation requests are possible

• Request items on the side or removed

• Pay attention to menu descriptions

May I have the fish grilled, please?

Beware of these high-calorie menu descriptions:

• Fried, deep fried• Sautéed in oil or butter• Crispy• Creamy• Batter-dipped• Cheese sauce• Golden brown• Au gratin• Creamed• Alfredo sauce

“A little more butter will make it taste

even better...”

Opt for these lower-caloriepreparations:

• Grilled• Broiled• Stir-fried• Blackened• Light wine sauce

• Broth (soups)• Low-fat or fat-free

salad dressing or mayonnaise

Survival Strategy #3Curb a ravenous appetite.

• Eat light snack (100-200 calories)

1 hour before meal if extremely hungry:– Fruit or whole grain crackers with a protein.

• Curb your appetite at the restaurant:– Drink water with lemon.– Eat broth-based soup.– Start meals with salad

(light dressing) instead of bread

Salad Tips

• Good choices - fresh vegetables, fruits, beans.

• Limit salads with mayonnaise ---coleslaw, potato salads and pasta salads.

• Go easy on cheese, eggs, nuts and croutons.

• Skip bacon bits.• Dress the salad with vinegar, lemon

juice or low-calorie dressings.• To eat, use the ‘dip and stick’ method.

• Let it slow down your eating pace• The perils of the bottomless beverage• Caution: alcohol and calories

– Limit or greatly reduce your intake.– Choose lower calorie options.– Does the pleasure justify the calories?– No nutritional value.– Pour small amounts, savor the flavor– “Uninhibiting” effect “what the heck”

Survival Strategy #4Drink water with your meal.

• Share food with dining companions.

• Divide large entrees in half.– Add salad or soup,

if needed.• Order appetizers,

soups, salads in place of entrees.

Survival Strategy #5Consider the portion size.

• Plan to take leftovers home.

• Ask for a take-home container when the food arrives. Fill it before you eat.

• Ask if smaller portions are available:– Kiddie/junior size– Lunch size

Survival Strategy #6Pack a meal from home occasionally.

• Healthy “planned-overs”• Lower-calorie frozen entrees• Made-ahead soups and stews• Fresh or frozen fruits and vegetables• Salads with reduced calorie dressing• Potatoes or sweet potatoes with toppings• Know the benefits of brown bagging

– Controlled portions– Healthier – Cost-efficient– Time for exercise

Steak/Seafood/Southern Cooking Restaurants

• Forego the appetizer .• Limit bread.• Choose smallest steak possible – leanest cuts include

filet and sirloin….OR• Choose grilled fish or chicken (small portions).• Watch portion size of potatoes (think size of fist).• Order steamed or grilled veggies – request without

butter or sauce. • Choose boiled seafood over fried.• Limit mayo-based seafood dips (each little cup is 2 T. – mostly mayo @

100 calories per T.)

• Skip the hushpuppies, cornbread and biscuits or have just one….not one of each.

• Consider having a vegetable plate - Ask how each choice has been prepared (some have lard, bacon fat, etc. added)

Balancing the Buffet – AYCE!(such as Ryan’s, Golden Corral, etc.)

• Survey before you serve. • Use smallest plate possible.• Pile no thicker than deck of cards.• Take 1-2 tablespoon portions – lots of white space.• Fill ¾ of plate with lower calorie vegetables and fruits.• Select one portion of a non-fried meat .• Sit away from the buffet table.• Wait 20 minutes before getting a dessert. Choose ½ cup

portion of one dessert, if you still want it. (visualize your little dish from class)

Ying and Yang of Chinese Food• VERY high in sodium.• Order from the menu (what menu???)

– Beef and Broccoli– Shrimp and Lobster Sauce

• Green tea may have benefits. • Egg drop, won ton or hot & sour soup good for

starters.• Choose chicken and seafood over duck and

pork, if not fried.• Look for dishes that feature vegetables.• Choose plain rice rather than fried rice or

noodles - brown rice may be an option.• Limit dishes with sweet and sour sauces or

nuts.• Those green beans are shiny for a reason!• Habachi grill? Request no oil or butter.• Desserts – sherbet, fruit, fortune cookie (about

25 calories!)

An egg roll can have 300-400 calories,

mostly from the fried wonton wrapper.

Making the Most of Mexican • Healthy ingredients: rice, beans,

grilled chicken and lean steak, salsa, limited avocado

• What makes it unhealthy: cheese, sour cream, tortilla chips - ask for these on side or removed

• Chips and salsa?...think 10 calories and 1 g fat per chip.

• Eat taco salad without shell• Chili & other soups often low fat

and high fiber

Less healthy choices:

1.Crispy shell chicken taco2.Refried beans3.Steak Chalupa

4.Crunch wraps or gordita-type burritos

5.Nachos with refried beans6.Adding sour cream or cheese

Healthier choices:

1.Grilled chicken soft taco2.Grilled vegetable fajitas

3.Black beans4.Shrimp ensalada

5.Grilled ‘fresco’ style steak burrito or fajitas

6.Veggie and bean burrito

Italian Restaurants

• Pasta Dishes– Choose tomato or marinara sauces instead of:

• Alfredo, carbonara, saltimbocca, parmigiana• Lasagna, manicotti, stuffed pastas (all have lots of cream and cheese)

– Bread/Breadsticks often doused in butter or oil - request them plain. Eat just one.

• Pizza– Order thin crust…..not original, deep dish, pan or hand-

tossed; avoid stuffed crust – Lowfat toppings: pineapple, Canadian bacon, ham, grilled

chicken, vegetables; request “light on cheese”– High-fat Toppings: extra cheese, pepperoni, sausage,

bacon, alfredo sauce

Fitting In Fast Foods

Fried Chicken

Breakfast on the Go

Less Healthy Choices• Biscuits or croissants• Sandwiches with sausage and/or

cheese• Bagels loaded with cream cheese • Donuts• Lattes, mochas and cappuccinos

with whole milk

Best Choices• Bagels with spreads on side• Jams/jellies• Breakfast sandwiches with

bagels or English muffins and egg

• Flavored coffees with skim milk

Less Healthy Option• Sausage biscuit with egg• Orange juice (8 oz.)

= Meal total

670 calories

33 grams fat

1,015 mg sodium

Healthier Option• Egg, Canadian bacon, cheese

on plain English muffin (no butter)

• 1/2 Orange juice (4 oz.)

= Meal total

390 calories

12 grams fat

830 mg sodium

Best Choices• Regular, single-patty hamburger

without mayo, special sauce or cheese

• Grilled chicken sandwich or strips

• Veggie burger • Garden salad with grilled

chicken and low-fat dressing

(check out serving size on back

of dressing package)• Baked potato (watch toppings) • Yogurt parfait • Apples or other fruit

Less Healthy Choices• Double-patty hamburger with

cheese, mayo, special sauce, bacon • Fried chicken sandwich • Fried fish sandwich (tartar sauce)• Salad with toppings such as bacon,

cheese, and ranch dressing • French fries • Milkshakes • Chicken “nuggets” or tenders

Burger Chains

Sub Sandwich Chains

Less Healthy Choices

• Foot-long sub • High-fat meat such as bacon,

meatballs, or steak • Mayo-based, like Tuna Salad• The “normal” amount of higher-

fat (Cheddar, American) cheese • Mayo, oil and special sauces • Keeping the sub “as is” with all

toppings and condiments• Choosing white bread or “wraps”

Adding chips and cookies

Best Choices• 6-inch sub • Lean meat (roast beef, chicken

breast, lean ham) or veggies • One or two slices of lower-fat

cheese (mozzarella) • Low-fat dressing, light mayo or

mustard• Add extra veggie toppings • Choose whole-grain bread or

take the top slice off your sub and eat it open-faced

October 2007 Journal of Consumer Research study found that people tend to eat 350 more calories per meal at a sub shop than at McDonalds.

Fried Chicken Chains

Best Choices• Grilled or skinless chicken

breast without breading • Honey BBQ chicken

sandwich • Garden salad • Mashed potatoes • Limited gravy and sauces• Remove skin before eating

fried chicken

Less Healthy Choices

• Fried chicken, original or extra-crispy

• Teriyaki wings or popcorn chicken

• Caesar salad (unless you request dressing on side and no croutons)

• Chicken and biscuit “bowl” • Extra gravy and sauces

Add Healthy Snacks To Meet Your Goals

• Low-fat milk • Low-fat yogurt • Fresh fruit• Baby carrots; carrot

or celery sticks• Vegetable juice• Cereal, fruit and

skim milk

Summary: Make Eating Out Healthier for You

• Choose restaurants that offer healthier selections.

Do your homework.• Plan ahead what you’ll eat. • Make special requests.• Consider the portion.• Share meals or request

to-go box.• Drink water with your meals• Supplement your meals with healthy snacks.

Presented by:

Debbie Melvin, MS, CFCSArea Nutrition AgentLafourche and Terrebonne Parishes

De'Shoin York Friendship, MPA, CFPPAssociate Specialist - NutritionSouthern University AgCenter

Smart Portions Curriculum Team A. Kay Singleton, M.S., R.D.

Associate Extension Agent (FCS/4-H), Southeast/Crescent Region

Debbie Melvin, M.S., C.F.C.S.

Extension Agent (Nutrition), South Central/Crescent Region

Terri Crawford, M.S.

Extension Agent (Nutrition), Central Region

Penny Thibodeaux, M.S.

Extension Agent (4-H), Southwest Region

Joan P. Almond, M.S.

Extension Agent (FCS), Northwest/North Central Region

Beth Reames, Ph.D., LDN, R.D.

Professor and Extension Specialist

Evva L. Z. Wilson, Ph.D.

Extension Specialist and

FNP Curriculum Coordinator (retired)