Tips for eating healthy when dining out

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Tips for eating healthy when dining out

  1. 1. Tips for Eating Healthy When Dining Out Megan Myrdal, RD, LRD
  2. 2. Surprising Facts• 50% of Americans eat out 3 or more meals a week• 12% of Americans eat out 7 or more meals a week• 1 meal away from home each week translates to 2 pounds of weight gain each yearERS Food away from home study, USDA, Mancino, 2010
  3. 3. The Challenges of Eating Out LARGER PORTIONS! CDC, Advance Data, No. 347, Oct 27, 2004
  4. 4. The Challenges of Eating OutCelebration or Convenience?
  5. 5. Don’t Let Your Meal Surprise You! Applebee’s Boneless Honey BBQ Wings Nutrition Facts?1250 Calories, 55 g Fat, 3060 mg Sodium, 116 g Carbohydrates
  6. 6. Menu Surprises… Olive Garden Bruschetta Nutrition Facts?950 Calories, 13 g Fat, 2860 mg Sodium, 173 g Carbohydrates
  7. 7. More Menu Surprises…TGI Friday’s Pecan Crusted Chicken Salad Nutrition Facts?1080 Calories, 16 g. Fat, 1650mg Sodium, 76 g Carbohydrates
  8. 8. Strategies for Success #1 – Be Prepared & Plan Ahead• Use restaurant’s online nutrition information and make your choice before you get to the restaurant.
  9. 9. Strategies for Success#2 – Visualize the Plate Method
  10. 10. Strategies for Success #3 – Choose Nutrient Rich Foods• Start your meal with a salad packed with veggies to help control hunger• Choose veggies for your side dish – Steamed broccoli, side salad (watch the croutons, cheese & bacon bits and order dressing on the side)• Choose whole grains when possible• Drink water or low-fat milk for your beverage• Choose fruit for dessert
  11. 11. Strategies for Success #4 – Pass on the Salt Shaker All individuals with diabetes should reduce daily sodiumintake to 1500 mg or less per day. – Dietary Guidelines for American 2010. 1 Teaspoon of salt has 2400 mg of sodium!
  12. 12. Reducing Sodium• Be prepared and review restaurant’s online nutrition information. Try to find menu items lower in sodium.• Watch out for the “common” sodium sources: – Sausage, bacon, cured meats – Processed cheeses – Soups – Salad Dressing• Be aware of the “not so common” sources: – Bread – Soda – Chocolate
  13. 13. Strategies for Success#5 – Watch Out for the 3 B’s
  14. 14. Breads (or Chips)• Johnny Carino’s – 1/3 of a Loaf – 150 calories; 45 g carbohydrates• Olive Garden – 1 Breadstick – 140 calories; 26 g carbohydrates• Paradiso – ~12 Chips – 140 calories; 21 g carbohydrates• Red Lobster – 1 Biscuit – 150 calories; 16 g carbohydrates
  15. 15. BeveragesBeverage Calories CarbohydratesDr. Pepper (12 oz) 140 calories 40 g CarbsMountain Dew (12 oz) 165 calories 47 g CarbsCoca-Cola (12 oz) 145 calories 41 g CarbsRegular Beer (12 oz) 140 calories 10 g CarbsLight Beer (12 oz) 110 calories 7 g CarbsTable Wine, Red (4 oz) 80 calories 2 g CarbsTable Wine, White (4oz) 75 calories 1 g CarbsDiet Coke 0 calories 0 g CarbsWater 0 calories 0 g Carbs
  16. 16. Strategies for Success#6 – Look for Healthy Cooking Techniques Look for “key words”… with caution! Roasted Steamed Grilled/Seared Baked Stir-Fried Broiled/Poached Sautéed
  17. 17. Strategies for Success#7 – Don’t be Afraid to Ask! • Questions/Requests to Consider: – “How is that prepared?” – “Can I substitute… • …a salad for fries?” • …grilled chicken for fried chicken?” – "Do you have any whole grain bread?" – "May I have whole grain pasta instead?" – "Could I substitute brown rice?" – “What are my side dish options?” – “Can I have the dressing on the side?”
  18. 18. Strategies for Success #7 – Go for Whole Grain!• Ask for whole grain bread for sandwiches – Subway, Sonnets, Arby’s, Cracker Barrel, Pita Pit• Choose a Whole Grain side – Ruby Tuesdays Brown Rice Pilaf• Choose whole wheat tortillas – Qdoba• Substitute whole wheat pasta – Olive Garden linguini
  19. 19. Strategies for Success #8 – Share Entrees or Choose an Appetizer for Your Entree Applebee’s Blackened Chicken Penne Pasta Alone – 1310 Calories, 67 g Fat, 3350 mg Sodium, 114 g Carb Split – 655 Calories, 33.5 g Fat, 1675 mg Sodium, 57 g CarbJohnny Carino’s Spicy Romano ChickenAlone – 1212 Calories; 65 g Fat, 1853 mg Sodium, 110 g CarbSplit – 606 Calories, 32.5 g Fat, 927 mg Sodium, 55 g Carbo
  20. 20. Strategies for Success #9 – Ask for a To-Go Box right awayYou don’t have to be a part of the “clean your plate club!”
  21. 21. Some Goals…• When dining out, make the healthier choice! – Maximum of 700 Calories – Maximum of 60 grams Carbohydrates (unless you have other goals) – No more than 0.5 grams of added/artificial trans fat (ideally 0!) – No more than 1500 mg of sodium Based on the Go! Bismarck-Mandan healthy restaurant labeling criteria – www.gobismarckmandan.org
  22. 22. The Good!Ruby Tuesday Fresh. Fresh. Sides! – Sliced Tomatoes (52 calories, 15 g carbs) – Grilled Zucchini (41 calories, 4 g carbs) – Fresh Steamed Broccoli (53 calories, 7 g carbs) – Grilled Green Beans (45 calories, 5 g carbs) – Roasted Spaghetti Squash (54 calories, 6 g carbs) – Sugar Snap Peas (113 calories, 8 g carbs) – Creamy Mashed Cauliflower (136 calories, 14 g carbs) – Rice Pilaf (160 calories; 30 g carbs)
  23. 23. Red Lobster - Your Smart MenuCustomize your Menu – Broiled Sole, 1 Cheddar Bay Biscuit & Side Salad with Balsamic Vinaigrette Dressing 685 Calories, 20 g Fat, 1315 mg Sodium, 49 g Carbohydrates
  24. 24. Pita Pit - Build Your Own PitaTurkey & Swiss Whole Wheat Pita with Tzatziki Sauce 420 Calories, 13 g Fat, 1455 mg Sodium, 43 g Carbs
  25. 25. Healthy Dining Finder www.healthydiningfinder.com
  26. 26. In Summary…• Use online resources and apps to make smart choices• Choose nutrient-dense fruits, vegetables and whole-grains when possible• Watch out for oversized portions (share or get a take home box right away!)• Watch out for high sodium foods• Visualize a healthy plate when ordering.
  27. 27. Choose Wisely & Eat MindfullyInformation adapted from:Strategies for Dining Out; presented by Connie Gutterson, PhD, RD at The Culinary Institute of America at Greystone.Sodium: How Much is too Much; Abby Gold, PhD, RD – NDSU Extension Service

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