Nutrition in the Fast Lane

Sandra Bastin, PhD, RDSandra Bastin, PhD, RD

University of KentuckyUniversity of Kentucky

Today’s Healthier Choice is Tomorrow’s Better Health!

• America’s Eating Out HabitsAmerica’s Eating Out Habits• Eating Out SafelyEating Out Safely• Restaurant Eater’s Tip ListRestaurant Eater’s Tip List• Sizing Up Salad BarsSizing Up Salad Bars• Quick Service FoodsQuick Service Foods• Eating Out Ethnic StyleEating Out Ethnic Style

America’s Eating Out Habits

• NRA estimates Americans eat out four time NRA estimates Americans eat out four time a week - or about 200 meals a year.a week - or about 200 meals a year.

• Foodservice receives about 44% of every Foodservice receives about 44% of every dollar consumers spent.dollar consumers spent.

America’s Eating Out Habits

• Fat contributed to 31.5% of calories in Fat contributed to 31.5% of calories in home foods.home foods.

• Fat contributed to 37.6% in away-from-Fat contributed to 37.6% in away-from-home foods.home foods.

• The fiber content of away-from-home-foods The fiber content of away-from-home-foods was 25% less than that of home foods.was 25% less than that of home foods.

America’s Eating Out Habits

• The calcium content of away-from-home The calcium content of away-from-home foods was more than 20% below foods was more than 20% below recommended.recommended.

• The iron content of away-from-home foods The iron content of away-from-home foods for teenage girls was 29% below for teenage girls was 29% below recommended. recommended.

Did You Know?

• a do-it-yourself salad often has more calories than a do-it-yourself salad often has more calories than a deluxe burger, fries and a shake?a deluxe burger, fries and a shake?

• a quick service chicken or fish sandwich may be a quick service chicken or fish sandwich may be higher in fat than a hamburger?higher in fat than a hamburger?

• pasta with a tomato-based sauce usually has fewer pasta with a tomato-based sauce usually has fewer calories than a hamburger?calories than a hamburger?

• at your request many restaurants will do-it-your-at your request many restaurants will do-it-your-way?way?

Eating Out Safely!

• Check for cleanliness.Check for cleanliness.• Check temperature at salad bar.Check temperature at salad bar.• Food bars and displays should have a Food bars and displays should have a

sneeze guard or hood.sneeze guard or hood.• Avoid eating raw meat.Avoid eating raw meat.• Check your burgers.Check your burgers.

Restaurant Eater’s Tip List

• Plan Ahead.Plan Ahead.• Think about the whole day’s food choices.Think about the whole day’s food choices.• Avoid skipping breakfast or lunch.Avoid skipping breakfast or lunch.• Patronize restaurants with menu variety.Patronize restaurants with menu variety.• Try ethnic food.Try ethnic food.• Have it your way!Have it your way!• Learn to speak the language.Learn to speak the language.

Menu Language

• Less Fat: baked, braised, broiled, cooked in Less Fat: baked, braised, broiled, cooked in it own juices, grilled, poached, roasted, it own juices, grilled, poached, roasted, steamed, stir-friedsteamed, stir-fried

• More Fat: au gratin, breaded, buttered, More Fat: au gratin, breaded, buttered, creamed, crispy, fried, pastry, prime, rich, creamed, crispy, fried, pastry, prime, rich, sauteed, scalloped, with gravy or saucesauteed, scalloped, with gravy or sauce

• More Sodium: barbecued, cured, in broth, More Sodium: barbecued, cured, in broth, marinated, pickled, smoked, teriyakimarinated, pickled, smoked, teriyaki

Restaurant Eater’s Tip List

• Have it your way! Ask questions.Have it your way! Ask questions.• Find out portion sizes.Find out portion sizes.• Order “off the menu” to meet needs.Order “off the menu” to meet needs.• Follow the Food Guide Pyramid.Follow the Food Guide Pyramid.• Order a taste adventure.Order a taste adventure.• Pass on all-you-can-eat specials, buffets and Pass on all-you-can-eat specials, buffets and

unlimited salad bars.unlimited salad bars.

Restaurant Eater’s Tip List• Order what you want, despite what others Order what you want, despite what others

choose.choose.• Choose an appetizer as a main course.Choose an appetizer as a main course.• If you choose a high-fat entree, balance it If you choose a high-fat entree, balance it

with low-fat choices for the rest of the meal.with low-fat choices for the rest of the meal.• Send it back if it isn’t right.Send it back if it isn’t right.• Have the tortillas or bread removed if you Have the tortillas or bread removed if you

nibble.nibble.

Restaurant Eater’s Tip List

• Eat slowly. Stop eating before you feel too Eat slowly. Stop eating before you feel too full.full.

• Limit alcoholic beverages.Limit alcoholic beverages.• Pass or share dessert.Pass or share dessert.• Enjoy! Enjoy! Enjoy!Enjoy! Enjoy! Enjoy!

Sizing Up Salad BarsExcessive calories, fat or sodium don’t come from lettuce,

tomatoes, cucumbers or other fresh vegetables.

• Regular Salad Regular Salad DressingsDressings

• CheeseCheese• CroutonsCroutons• Bacon BitsBacon Bits• NutsNuts• Chow Mein NoodlesChow Mein Noodles

• Olives Olives • Potato SaladPotato Salad• Pasta SaladPasta Salad• Macaroni SaladMacaroni Salad• Creamy SoupsCreamy Soups• Cheese & CrackersCheese & Crackers• DessertsDesserts

To Control Salad Bar Calories• Enjoy plenty of vegetables, legumes and Enjoy plenty of vegetables, legumes and

fresh fruit.fresh fruit.• For protein, add legumes, lean meat, turkey, For protein, add legumes, lean meat, turkey,

crabmeat and cheese.crabmeat and cheese.• Go easy on high fat toppers and side salads.Go easy on high fat toppers and side salads.• Use a small salad plate.Use a small salad plate.• Try a low-fat or fat-free dressing; A splash Try a low-fat or fat-free dressing; A splash

of flavored vinegar or lemon; Or plain.of flavored vinegar or lemon; Or plain.

Quick Service Foods

• Be aware of the trend “big,” “deluxe,” or Be aware of the trend “big,” “deluxe,” or “super” size.“super” size.

• Go easy on snacks.Go easy on snacks.• Balance your food choices during the day.Balance your food choices during the day.• Remember moderation and variety.Remember moderation and variety.• Go easy on condiments on salads and Go easy on condiments on salads and

sandwiches.sandwiches.

Quick Service Foods

• For fried foods, pay attention to the oil For fried foods, pay attention to the oil used, but rely on mostly grilled, broiled, used, but rely on mostly grilled, broiled, steamed or microwaved fast foods.steamed or microwaved fast foods.

• Split your order.Split your order.

Quick Service Foods

• About 8% of all meals are eaten in a car. About 8% of all meals are eaten in a car. • It can be messy.It can be messy.• It is dangerous.It is dangerous.• If you do eat in the car, pull over first and If you do eat in the car, pull over first and

take the few minutes to eat without having take the few minutes to eat without having to think about driving.to think about driving.

• Better yet.....relax with your food!Better yet.....relax with your food!

Eating Out Ethnic Style -Italian

• Most popular restaurant food in U.S.Most popular restaurant food in U.S.• Two-thirds of all restaurants feature Italian Two-thirds of all restaurants feature Italian

fare.fare.• Order a fresh insalata to round out your Order a fresh insalata to round out your

meal.meal.• Look for traditional bean and vegetable Look for traditional bean and vegetable

dishes.dishes.

Eating Out Ethnic Style -Italian

• Try polenta, gnocchi or risotto instead of Try polenta, gnocchi or risotto instead of pasta.pasta.

• Watch portion size.Watch portion size.• Go easy on veal scaloppini and chicken or Go easy on veal scaloppini and chicken or

veal parmigiana.veal parmigiana.

Enjoy more often... Sometimes........

• Minestrone soupMinestrone soup• Garden saladGarden salad• Bread sticksBread sticks• Vinegar & oil dressingVinegar & oil dressing• Pasta with red sauce Pasta with red sauce

(marinara)(marinara)• Chicken cacciatoreChicken cacciatore• CappuccinoCappuccino• Italian fruit ice or fruitItalian fruit ice or fruit

• Antipasto platesAntipasto plates• Buttered garlic breadButtered garlic bread• Creamy Italian Creamy Italian

dressingdressing• Italian sausage and Italian sausage and

prosciuttoprosciutto• Fried dishes Fried dishes • CannoliCannoli

Eating Out Ethnic Style -Mexican

• One-fourth of all restaurants today feature One-fourth of all restaurants today feature foods with a Mexican flavor.foods with a Mexican flavor.

• The staples - tortillas, beans and rice are The staples - tortillas, beans and rice are great sources of complex carbohydrates, great sources of complex carbohydrates, and beans supply fiber, too.and beans supply fiber, too.

• Mexican or Tex-Mex cuisine can be high in Mexican or Tex-Mex cuisine can be high in fat and sodium.fat and sodium.

Eating Out Ethnic Style -Mexican

• Order guacamole and sour cream on the Order guacamole and sour cream on the side.side.

• Go easy on the chile con queso.Go easy on the chile con queso.• Ask for soft tacos.Ask for soft tacos.• Order a low-fat appetizer.Order a low-fat appetizer.• Choose the regular plate.Choose the regular plate.• Choose mostly baked or stir-fried entrees.Choose mostly baked or stir-fried entrees.

Enjoy more often... Sometimes........• Salsa or jicamaSalsa or jicama• Soft taco, enchilada, Soft taco, enchilada,

Arroz con pollo, Arroz con pollo, burrito, tamale, fajitas, burrito, tamale, fajitas, black bean soupblack bean soup

• Red beans and rice, Red beans and rice, Spanish rice or refried Spanish rice or refried beans (no lard)beans (no lard)

• Fruit or Flan for Fruit or Flan for dessert dessert

• Guacomole dip, sour Guacomole dip, sour cream., extra cheesecream., extra cheese

• Crispy, fried tortillasCrispy, fried tortillas• Taco salad, tostadas, Taco salad, tostadas,

quesadilla, chile quesadilla, chile relleno, chimichangarelleno, chimichanga

• Sopapillas or fried ice Sopapillas or fried ice creamcream

Eating Out Ethnic Style -Chinese

• Chinese foods are among the three most Chinese foods are among the three most popular for ethnic dining. popular for ethnic dining.

• Focus on vegetables, rice and noodles - Focus on vegetables, rice and noodles - nutritious option.nutritious option.

• Chinese cuisine reflects the different Chinese cuisine reflects the different cooking styles, ingredients and flavorings cooking styles, ingredients and flavorings of China’s many regions.of China’s many regions.

Eating Out Ethnic Style -Chinese

• Enjoy the flavorful soups as a starter or Enjoy the flavorful soups as a starter or main dish.main dish.

• Go easy on fried appetizers.Go easy on fried appetizers.• Enjoy the variety of vegetables.Enjoy the variety of vegetables.• Order plain rice and noodles, no fried.Order plain rice and noodles, no fried.• Avoid dishes with meat that is breaded and Avoid dishes with meat that is breaded and

deep fat fried.deep fat fried.

Eating Out Ethnic Style -Chinese

• Go easy on MSG, soy sauce, and black Go easy on MSG, soy sauce, and black bean, hoisin and oyster sauce, if you are bean, hoisin and oyster sauce, if you are watching your sodium intake.watching your sodium intake.

• For smaller appetites, enjoy dim sum if it’s For smaller appetites, enjoy dim sum if it’s steamed.steamed.

• Enjoy your fortune cookie.Enjoy your fortune cookie.• Control the urge to overeat.Control the urge to overeat.

Enjoy more often... Sometimes........• Wonton or hot-and-Wonton or hot-and-

sour soupsour soup• Steamed rice, egg Steamed rice, egg

rolls, fish, dumplingsrolls, fish, dumplings• Chicken, scallops or Chicken, scallops or

shrimp with shrimp with vegetablesvegetables

• TofuTofu• Stir-fried dishesStir-fried dishes

• Fried wontons, egg Fried wontons, egg rolls, rice, noodlesrolls, rice, noodles

• Peking duckPeking duck• Fried fish with lobster Fried fish with lobster

saucesauce• Sweet-and-sour dishes Sweet-and-sour dishes

with breaded, fried with breaded, fried ingredientsingredients

You don’t have to give up all your favorite foods to eat out!

Simply balance higher calorie, fat and Simply balance higher calorie, fat and sodium menu items or meals with sodium menu items or meals with

foods or meals that have less.foods or meals that have less.