Dining Out!
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It's always fun to dine out with friends and family, but make sure you make good decisions. Order less, select foods wisely, and skip the dessert!
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Dining Out!
- 1. Dining Out You can check your coat, but keep your wits about you!
- 3. Is eating out contributing to a problem with your weight?
- 4. You are not alone!
- 5. Trends in Restaurant Dining • Restaurant industry sales have grown significantly since 1970. • Now they equal 4% of the U.S. gross domestic product. (Source: National Restaurant Association) Restaurant Industry Sales 0 100 200 300 400 500 600 (billionsofdollars) 1970 1986 1996 2006
- 6. Obesity Has Increased Percent Obese 0 5 10 15 20 25 30 35 1960-1962 1999-2000 Percent Obese • Data from 1960-1962 found 13.4% of Americans, aged 20- 74, were obese. • Data from 1999-2000 showed this number had increased to 30.9%. • 66% of Americans are now overweight or obese.
- 7. Don’t Invite Trouble • Trouble comes when you are really hungry. • Or when you go into “danger zones.”
- 9. All You Can Eat Buffet Variety can also be the spice of your waistline • Multiple options can lead to higher calorie consumption. • If you’re at an all- you-can-eat buffet, stick to the salad bar.
- 10. Creamy Drinks These keep straws close and calories closer • Some beverages pack as many calories as a meal – Shakes: 680-990 calories – Creamy coffee drinks: 240-510 calories • These are high in fat and sugar
- 11. Fried Foods • Fried foods are high in calories and fat – 3 oz fried chicken 221 calories – 3 oz roast chicken 140 calories – 2 oz French fries 174 calories – 2 oz baked potato 52 calories
- 12. Big + Baked = Diet Mistake
- 13. Beware Serving Sizes Get thee to a salad bar • Look at the calories in these big steaks: – 14 oz New York - 819 calories – 12 oz sirloin - 877 calories – 12 oz prime rib - 1445 calories • Choose lean cuts and keep portion size to deck of cards or about 3 ounces
- 14. Beware Serving Sizes Source: www.burgerking.com • Whopper with cheese - 850 calories • Large fries - 500 calories • Large soda - 330 calories • Meal Total - 1680 calories!
- 15. Source: www.mcdonalds.com, www.burgerking.com Beware Serving Sizes Speak softly and carry a small glass • A large soda (26 ounces) has 330 calories. • A King soda at Burger King has even more -- it packs 430 calories into 35 ounces.
- 16. • Deep dish pizza is high in calories and fat • Stick to one slice and have a large, lowfat salad
- 17. Unlimited Bread Baskets • Bread typically has 77 calories per ounce plus butter! • Skip the bread basket and order salad with dressing on the side while you get settled and look over the menu.
- 18. Trouble – What? • Foods prepared with excess fat: – Sauces based with cream, butter or oil – Fatty ingredients: CHEESE – High-fat cooking methods – frying doubles calorie content
- 19. Trouble – What? Sharing is caring! • High-calorie BIG desserts: – Cheesecake – Ice cream – Brownie sundaes – Chocolate cake
- 20. Best Bets • Salad • Soup • Seafood • Chicken breast • Vegetarian entrees
- 21. Order Lean • Inquire as to how certain dishes are prepared. • You don’t HAVE to have them prepared the typical way. Feel free to request healthier options.
- 22. Order Lean • If choosing soup, select broth- based soups rather than cream soups • Experiment with seafood and vegetarian options
- 23. Sticking to the Plan • Think about the total calories on your plate. • Don’t treat meals as an excuse to indulge. • Stick to reasonable servings.
- 24. Just Eat Less • Take half of a large portion home • Share entrees • Avoid most appetizers unless you choose a lowfat appetizer as your entrée.
- 25. Fast Foods Can Work • Avoid size words – super, whopper, monster, jumbo • Small portions are just fine! • Choose salads and grilled foods – not the fried stuff.
- 26. Fast Foods Can Work • Leave the mayo and cheese off. • Add lots of lettuce, tomato and onion. • Choose coffee, tea, or fruit for dessert.
- 27. Fast Food Stats: Small Source: www.mcdonalds.com, www.burgerking.com • Hamburger, no mayo -- 280 calories • Diet soda -- 0 calories • Salad with fat-free dressing -- 135 calories Total calories -- 415
- 28. Source: www.mcdonalds.com, www.burgerking.com Fast Food Stats: Sandwiches Calories • Hamburger, plain 280 • Grilled chicken, no mayo 300 • Cheeseburger, plain 330 • Grilled chicken, w/mayo 400 • Quarter Pounder® 430 • Filet-O-Fish® 470 • Crispy Chicken® 500 • Quarter Pounder w/cheese 530 • Big Mac® 590
- 29. Fast Food Stats: Salads Source: www.mcdonalds.com, www.burgerking.com Salads: Calories • Garden Salad 100 • Chicken Caesar Salad 100 • Chef Salad 150 Dressings: • Fat-free 35 • Caesar 150 • Regular, assorted 130-170
- 30. Good Ideas on the Run • Baked potato – Fill with a little sour cream • Side salads – Dressing on the side • Grilled chicken and seafood • Small, lean subs – Hold the cheese and mayo • Soup and salad – Broth-based soup – Dressing on the side
- 31. Further Research • Most fast food companies offer excellent up-to-date nutrition information on their products: – www.mcdonalds.com – www.burgerking.com – www.wendys.com – www.subway.com
- 32. Meet BuffetLover • BuffetLover often visited buffets and always left feeling “completely stuffed.” • He enjoys all foods, even fruits and vegetables. • However, BuffetLover was eating huge portions of high fat, high calorie foods.
- 33. BuffetLover’s Eating Patterns • BuffetLover is eating too much food in huge portions. • He was not eating a balanced diet. • Eating at a buffet made it hard to track exactly what he was consuming.
- 34. Plan of Action • Ban buffets, especially at first. • Keep daily food logs. • Increase fiber and decrease saturated fat consumption. • Increase physical activity.
- 35. Outcome • BuffetLover lost 6% of his body weight over the course of six months. • He increased physical activity to 5 days per week. • His “bad” cholesterol decreased by 5%, while his “good” cholesterol increased!
- 36. “More people will die from hit-or-miss eating than from hit-and-run driving.” – Duncan Hines
Editor's Notes
- (Keep this slide up as audience is arriving and getting settled) Hi everyone! Welcome to our presentation about dining smart. To begin, can I get a show of hands of all the people who ate ta a fast food restaurant this week? How many of you did it today? Great! Let’s get started…
- Today we are going to review a few key strategies that will help you find and order lower-calorie foods. We’ll also talk about ways to avoid “danger zones” when eating out.
- What do you think about your daily calorie intake? Raise your hand if you think you eat more when you go to a restaurant than you do when you’re at home?
- You are not alone! Many people face this challenge.
- People are now spending almost double the amount of money on meals eaten away from home.
- Results from the 2003–2004 National Health and Nutrition Examination Survey (NHANES), using measured heights and weights, indicate that an estimated 66 percent of U.S. adults are either overweight or obese. You can see that as we have decreased our physical activity and increased calorie intake, obesity has increased dramatically. Eating out is only one small key in the total picture, but it is, nevertheless, an important topic to discuss because of the number of people eating meals away from home. Source: JAMA 2002;288:1723-7 http://www.cdc.gov/nccdphp/dnpa/obesity/trend/index.htm
- Don’t let yourself get too hungry. When that happens, you may order more food than you need to feel full. In other words, your eyes will be bigger than your stomach. Plus, it’s harder to resist those high-calorie foods when you’re really hungry. Don’t skip lunch thinking that you will save those calories for your evening meal out. A hungry tummy will give way at the slightest provocation, even with the best intentions. A little snack before you leave home may make suitable selections much easier. A cup of yogurt or bowl of soup just may take the edge off and allow you to very easily and naturally make healthful choices. Now let’s move on to those pesky danger zones…
- Here’s a list of a few places or options that will sabotage your healthy eating plan. Stay away from them and it will be much easier to stick to your goals. Let’s take a look at them in a bit more detail…
- All You Can Eat Buffets sounds like a bargain for your wallet, and they might be when compared to other dining options However, they are a disaster for your waistline. Any excess calories you consume here will be stored as body fat, which takes a lot of work to burn back off. Research has shown that the greater the variety of foods offered at a meal, the more calories are consumed. This is particularly true when the foods vary significantly in taste, texture, and nutritional composition. Most all-you-can-eat buffets contain foods that are laden with sugar, fat, and calories. Plus, people who feel that they need to “get their money’s worth” may eat more in order to ensure they’re getting a good price for all that food. Simply put, all-you-can-eat buffets are not the place to go if you want to lose weight. So what’s the solution? If possible, choose an all-you-can-eat salad bar and go lowfat!
- Many places that sell gourmet coffee drinks as well as ice cream shops with big shake specials are popular. But most people don’t realize how many calories they are consuming. Source: Baskinrobbins.com and starbucks.com
- Fried chicken and fried fish usually equal high fat and high calories. Try to select restaurants where baked and grilled items are a specialty. Look how the fried foods can be up to three times higher in calories than their baked counterparts!!
- Beware of very large baked goods. Here is what you see in a Starbucks window. Calorie information comes courtesy of starbucks.com. Remember, MyPlate insists that at least half the grains you consume should be whole grains. Where is a whole grain in this pastry display? (Hint: There isn’t one… okay, that wasn’t so much a hint as the answer).
- Watch portion sizes, especially in terms of fatty cuts of meat. MyPlate warns people to avoid oversize portions. Large meat entrees pack a lot of calories and fat, especially animal fat which is bad for your heart. These items are offered in popular steakhouses like the Bonanza Steak House and the Outback Steak house. Nutrition data comes from the USDA database (this info is not available at press time from the restaurants themselves – we don’t wonder why!!) However, Outback Steakhouse does list menu items that are low in fat and calories.
- Big servings don’t just derail healthy eating plans at restaurant -- you’d be surprised at how many calories you can pick up at the drive-through. Here is a large meal from Burger King. Can you believe that the calories for the total meal go to over 1600?
- If you’d like a sweet treat with your meal, be sure that your sodas are reasonably sized. Large servings of calorie-heavy drinks can throw a wrench into the wisest of meal plans. In fact, MyPlate recommends that people replace soda and other sugary drinks with water.
- From http://www.pizzahut.com/menu/nutritioninfo.asp How many pieces of pizza can you eat at a sitting? Most people can 2 or 3. Did you know that 3 pieces of a pepperoni pizza equals 870 calories? Look at how many calories are in the 6” personal pan pizza. If you want pizza, try the Fit and Delicious pizza. It includes one slice that you can pair with a large lowfat salad.
- Bread calories can pile on quickly when you are hungry. One bread basket can have almost 1000 calories PLUS there are the butter calories at 107 per tablespoon. You can easily eat half a day’s calories BEFORE the meal even arrives. Skip the bread basket and order salad with dressing on the side while you visit and look at the menu.
- You will see in our later slides that huge portions can really foul the best weight loss intentions. Become an informed consumer. Beware of high-fat, calorie-laden sauces prepared with lots of cream, butter, or oil. Alfredo, Vodka, Pesto, Beurre Blanc and anything with a cream or creamy title is usually suspect. Broth- and tomato-based sauces are always your best bet! High-fat methods of cooking and preparation can add up the calories very quickly. These usually include pan-fried, sautéed, and deep-fried. Baked, grilled, poached, steamed and braised are better choices.
- Desserts are often 500 calories or more per serving. Since 40% of most people’s meals are eaten out, these cannot all be special occasions. Treat dessert as a once-a-month treat, and try to share with 2 or more friends!
- So far, we’ve generally focused on what you should avoid while dining out. However, this advice doesn’t mean that you can’t eat anything when you go to a restaurant. Just stick to these best bets and you’ll have a better chance of keeping the calorie count down. These options are all generally low-fat. Be sure to keep in mind preparation methods when ordering. Fried chicken is no longer a “best bet.” Stick to baked or grilled, etc. Remember, half your plate at each meal should be filled with fruits and veggies… at least according to MyPlate’s recommendations.
- Salads are usually a great choice, but if you add lots of cheese and dressing, your initial healthy intentions will be undermined. Ask for dressing on the side, and dip your fork in the dressing and then get a bite of your salad. You can also ask for only egg whites in your omelet. Try omitting butter/oil, and cheese or bacon.
- Soups are very filling. Select wisely by choosing broth-based rather than cream soups. They’ll be even better if they’re full of fiber-rich vegetables and beans.
- Many people believe that eating out is a special occasion, giving them the green light to overindulge. At one point in our culture, this may have been correct thinking, but now almost half of our meals are eaten away from home, making it NO special occasion. For most people trying to manage their weight, a meal containing about 500 calories is appropriate. Many restaurants serve 2-1/2 times what is appropriate. The habit of sharing entrées with a dinner companion just may save your money and your health. If you are served too much food, immediately ask your waiter to bring a carryout box and prepare tomorrow’s meal before you even take your first bite. If it’s polite and appropriate, try to be one of the first at the table to order. People are often persuaded to change their minds when they hear someone else order something that “sounds good.”
- When in doubt, eat less! Don’t be afraid to order soup and salad or salad and an appetizer. There is no need to order a huge entrée. By following these tips and choosing smaller options, your waist and your pocketbook will thank you. • Order soup and salad. After all, soups can be very filling. Select wisely by choosing broth-based soups rather than cream soups. • Take half of a large portion home for a meal the next day. • Share entrees and avoid most appetizers... unless you’re choosing a lowfat appetizer as your entrée. • Avoid adding extras like cheese, extra sauce, extra dressing or bacon to your meal. This is know as “excessorizing” and you should not do it.
- Fast foods can be a good choice. You don’t have to give up the drive-thru if you’re in a rush or have a craving -- you just have to be aware of what you’re doing. A grilled fish or chicken sandwich can easily fit. Be careful with the size, remembering that value marketing (the marketing technique that claims that people will buy more food if they are offered more for just a little bit of money) is very effective for fattening Americans and making money for the restaurant. A child’s hamburger is the size most of us need. 200 calories or more can be shaved off a meal simply by asking that the cheese and mayo be left off. Extra lettuce, tomato, and onion can make your burger or sandwich more filling while adding very few calories.
- Experiment and research choices online – notice how leaving off the mayo gets rid of 80 calories here. We also left off the pickles because they contain a lot of sodium.
- Here is a good option for eating at Burger King or McDonalds. You could even split a small order of fries with someone and only add 100 calories to this order! Note that sodium is high so this should not be an “everyday choice” but an infrequent on-the-run choice.
- The first four choices are probably your best. Note how all choices are lower in calories without the cheese and the mayo. Try to limit excursions to fast food restaurants to no more than once a week. These choices are all high in fat and low in fiber. A hamburger only contains about 2 grams of fiber
- Note that, in some cases, the salad dressings are actually higher in calories than the actual salads Use the dressing sparingly. You might make a meal of a hamburger without cheese or mayo and a garden salad with fat-free dressing.
- Here are some ideas for fast foods that can be found at places such as Wendy’s and Subway. You might also consider trying a local sandwich/soup/salad place – they have great soups and salads that are filling on fewer calories. Just make sure you follow the rules for broth-based soup and salad with dressing on the side. Use dressing sparingly. Go for one small pack of crackers versus a large slice or roll of fresh-baked bread.
- Using the internet is a great idea to help get more acquainted with what’s in the fast food restaurants that you visit. McDonald’s – they show the total for each meal Burger King – you can see total meals or what’s in each item – e.g., the hamburger bun, patty, tomatoes, lettuce and sauce Wendy’s – they have an interactive menu selector so you can select several meal items – sandwich, salad, side dish, beverage – and see the totals for each along with the grand total for your meal Subway – this site has a list of 7 sandwiches that are all 6 inches and less than 400 calories.
- Now let’s take an in-depth look at a dietician’s case study of a man whose habits were undermining his weight-loss goals. This man is BuffetLover, who came to a registered dietician because he had a history of heart disease in his family and his cholesterol was elevated. He also was feeling more and more low-energy. He had no idea how much he was eating. He typically ate three meals a day, but dinner was by far the largest meal. With only 1 -2 glasses of water a day, BuffetLover also often felt thirsty.
- Upon looking at the composition of BuffetLover’s diet, it was clear that he needed a lesson in portion control. He was going overboard with the amount of food on his plate. The buffets were especially hard for BuffetLover because he didn’t know exactly how much he was eating. He was getting no balance – the majority of his choices were high fat, refined carbohydrate, and low-fiber foods. Although BuffetLover liked fruits and vegetables, he was always swayed by what was in front of him on the buffet line and rarely consumed as many fruits and veggies as he should have, replacing them with unhealthy foods.
- The dietician made several nutrition recommendations. First, BuffetLover should avoid buffets, especially at first. Research shows that most people eat 92% of what is piled on their plate. If he does go out to a buffet, he needs to use MyPlate’s portion and proportion guide (www.choosemyplate.gov) to stick to healthy foods and servings. BuffetLover also needs to keep daily food logs to monitor ALL the calories he consumes. The dietician had BuffetLover writing everything he ate in his journal, from the moment he woke up to moment he went to bed. Water intake had to be accounted for, too, as did exercise. BuffetLover needs to increase fiber and decrease saturated fat intake in his diet in order to lower cholesterol. Finally, the dietician applauded BuffetLover for his exercise efforts. Although he was off to a great start by riding an exercise bike for 30 minutes, three times per week, BuffetLover should really be squeezing in another day or two of exercise. To burn more calories at rest, he should try lifting light weights at least 3 to 4 days per week.
- Over the course of 6 months, BuffetLover stumbled a bit. He kept food logs sporadically. He admitted to always doing better when he kept a log, but sometimes forgot or didn’t want to record things when he wasn’t eating well. Overall, BuffetLover lost 6% of his body weight (15 lbs). He stopped going to buffets for dinner and brought his lunch to work. He also increased his physical activity to 45 minutes on the exercise bike, 5 days per week. Plus, he started working with a personal trainer 3 times a week to help him figure out strength training. BuffetLover’s next series of blood tests revealed a 5% decrease of “bad” LDL cholesterol and an 8 point increase in “good” HDL cholesterol! Although he is not yet where he wants to be, BuffetLover is very much on the right track.
- Thank you for attending our show. We hope we have made a difference in what you will choose when dining on the run and that all of your lifestyle goals and wishes come true!