A University of Toronto study analyzed the nutritional profiles of meals from 19 chain sit-down restaurants and found averages of 1128 calories, 151% of the daily sodium recommendation, 83% of the daily saturated fat recommendation and 60% of the daily cholesterol recommendation per meal. The worst meal was breakfast. The document provides strategies for making healthier choices when eating out such as being a menu detective, starting with a salad or broth-based soup, ordering appetizers as meals, making substitutions, and bringing snacks from home. It also recommends mobile apps that can help with nutrition information.

1. Cristin Stokes, RD, LN
MUS Wellness
October 1st, 2014

2. University of Toronto study (2013)
Analyzed nutritional profile of meals from
19 chain sit-down restaurants
Averages per meal:
• 1128 calories
• 151% daily sodium recommendation
• 83% daily saturated fat recommendation
• 60% daily cholesterol recommendation
Worst meal?
• Breakfast
JAMA Intern Med 2013

3. Recommended Daily Intake
Calories: 2,000 calories
Fat: Less than 65 grams
Blooming Onion
Calories: 1950 calories
Fat: 160 grams

4.  1. Plan ahead
 2. Be a menu detective
 3. Use smart restaurant strategies

5. Do your research – menu & nutrition facts
• Online
• Calorie King book
• Consider deciding what you’ll order before
going to the restaurant
 Helps avoid impulse decisions

6.  Keep hunger in check
• Eat an apple, drink a glass of water beforehand
• No lower than a 3 on the 1-10 Hunger Scale
• Set yourself up to make a good eating decision

7. Look for:
• Steamed
• Baked
• Broiled
• Grilled
• Roasted
• Broth
• Seared

8. Choose less often:
• Fried
• Deep fried
• Creamy
• Cheesy
• Battered
• Breaded
• Country-style
• Crispy

9.  Choose less often:
• Bechamel or white sauce
• Au gratin
• Smothered
• Stuffed
• Tempura
• Loaded
• Basket
• Bearnaise, Thermidor, Newburg
• Sodium signals: pickled, soy sauce, teriyaki sauce

10. ABCD
• Appetizer
• Bread
• Cocktail
• Dessert
Choose ONE (not four!)

12. Start with a salad or a broth based soup
Order first
Split a meal
• Look for restaurants that don’t charge for a split
plate
Order an appetizer as a meal (caution)

13. Split dessert
Order decaf coffee instead of dessert
Drink water
Ask how a dish is prepared if unclear on
the menu

14.  Substitutions
• Make your meal colorful!
• Side salad or steamed vegetables in place of
French fries
• Lemon juice and olive oil in place of butter or
creamy salad dressings
• Double/triple veggies in place of starch or other
sides
• Ask for items to be grilled instead of fried
• High calorie items left off – i.e. wonton strips,
bacon, cheese

15. Be assertive:
 Remember that a restaurant wants to please
its customers
• Ask for half your meal in a doggie bag before
your meal is brought out
• Ask for dressings, sauces on the side

16.  Bring snacks
• Examples: Bananas, apples, nuts, snack bars (Lara,
Kind, Luna)
• Buys you time to find healthy options
 Set a goal of 3+ veggies, 2+ fruits each day
when traveling
 Plan out your eating day
 Scout the options

17.  Whole grain cereal cups
 Milk
 Energy bars
 Low fat yogurt
Trail mix
 Fruit cups
 Fresh fruit (bananas, apples)
 String cheese
 Seeds (sunflower, pumpkin)
 Jerky
 Fig Newtons

18. My Fitness Pal
yumPower
Fooducate
HealthyOut

19. Local Restaurant Review

31. Load up on veggies & lean protein
Pad Thai & Yakisoba noodles best choices
(or skip altogether in place of more
veggies)
 Don’t drown your food (sauces typically
high in sodium)
Easy on the appetizers
Use the Build a Meal tool before you go

33. Questions?

34. www.wellness.mus.edu
www.muswell.limeade.com
montanamovesandmeals.com
www.facebook.com/MUSWellness