The University of Georgia Cooperative Extension Service

Americans are Eating Out More and Cooking Less

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

Daily Nutrition Goals

Less fat and cholesterol

5-9 servings fruits and vegetables

Whole grains in place of refined foods

2-4 servings dairy foods

Small portions meat, fish, poultry

Moderate portions to control weight

The Challenge

Fat, fat everywhere!

Portions large enough for a sumo wrestler

The Challenge

Loads of sodium

Meat as primary focus

The Challenge

Fruits and vegetables few and far between

Can You Achieve Your Can You Achieve Your Nutrition Goals and Still Eat Nutrition Goals and Still Eat

Out?Out?

Survival Strategy #1Know what you want Know what you want

before you go inbefore you go inCall ahead for the menu – decide what to 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 #2HaveHave It “Your Way”It “Your Way”

Ask if special preparation requests are possible

May I have the May I have the fish grilled, please?fish grilled, please?

Substitute Healthier Menu Items

Vegetable instead of French fries

Salad with low fat dressing for coleslaw

Whole grain bread or bun instead of white

Request Items on the Side Request Items on the Side or Removedor Removed

Butter

Sour cream

Mayonnaise

“Special” sauce

Salad dressing

Cheese

Bacon

Nut topping

Avocado

Let’s see... how can I Let’s see... how can I get less fat?get less fat?

Menu Descriptions to Menu Descriptions to Beware OfBeware Of

Fried, deep fried

Sautéed in oil or butter

Crispy

Batter-dipped

Cheese sauce

Golden brown

Au gratin

Creamed

A little more butter A little more butter will make it taste will make it taste

even better...even better...

Menu Descriptions to Look Menu Descriptions to Look ForFor

Poached

Grilled

Broiled

Stir-fried

Blackened

Light wine sauce

Broth (soups)

Low fat or fat free salad dressing or mayonnaise

Vegetable

Survival Strategy # 3Curb a Ravenous AppetiteCurb a Ravenous Appetite

Eat light snack one hour before meal if extremely hungryFruit or soda crackers

Curb your appetite at the restaurantDrink water with lemonEat broth soupEat salad with light dressing

Share food with dining companions

Divide large entrees in half Add salad or soup

Choose appetizers, soups, salads in place of entrees

Survival Strategy #4Share a MealShare a Meal

Plan to take leftovers home

Ask if smaller portions available Kiddie/junior size Lunch portion

Order one dessert for the table

Share the Bounty

Survival Strategy #5Fill the Doggie Bag Before Fill the Doggie Bag Before

You EatYou EatAsk for a take-home container when the food arrives

Be a member of the “Leave-a-few-bites-on-your-plate club”

Survival Strategy #6Add toAdd to a Meala Meal

A container of milk or juice

A piece of fruit

Some cut up vegetables or a salad

Some homemade soup

Survival Strategy #7Pack a meal from home Pack a meal from home

occasionallyoccasionallyHealthy “planned-overs”Lower calorie frozen entreesMade ahead soups and stewsFresh fruits and vegetablesSalads with reduced calorie dressingPotatoes or sweet potatoes with toppings

Brown-bagging Benefits

Controlled portions

Healthier

Cost-efficient

Time for exercise

Steak/Seafood Restaurants

Choose small portions - split entree or get doggie bag

Lean cuts of grilled beef, chicken, seafood

Veggies more apt to be available - request without butter sauce

Request sauces, butter and dressings on side

Balancing the Buffet

Survey before you serveUse smallest plate possiblePile no thicker than deck of cards1-2 Tablespoon portions – lots of white space

Balancing the Buffet

Fill ¾ of plate with lower calorie vegetables and fruits

Sit away from buffet table

Get dessert only after you eat the rest

BBQ Tidbits

White meat of chicken best choice

Best sides – baked beans and corn

Tossed salad over cole slaw if available

Limit added sauce

Deli DelightsGo light on meat, heavier on lettuce and tomato

Choose mustard, vinegar instead of mayo and oil

Be aware of high-sodium pickles and olives

Request baked chips or pretzels in place of regular chips

Pancake and Waffle HousesPancakes/Waffles Choose smaller portion of

pancakes - “light stack” Request butter on side or left

off Light syrup may be requested

Omelets Egg substitute may be

available Fill with vegetables instead of

bacon, sausage, cheese

International House of Pancakes International House of Pancakes (IHOP)(IHOP)

Less Healthy OptionLess Healthy Option

Rooty Tooty Fresh and Fruity (2 pancakes, 2 eggs, 2 bacon, 2 sausage, fruit topping)

Orange juice

Healthier OptionHealthier OptionShort-stack buttermilk pancakes (2) No butter Light syrup

2 egg substitutes

Orange juice, small

Pancake and Waffle Houses

The Ying and Yang of Chinese Food

Green tea may have benefits

Won ton and hot and sour best soups

Steamed dumplings better choice than egg roll

Choose chicken and seafood over beef, duck and pork

Chinese Food

Choose dishes with more vegetablesChoose plain rice rather than fried riceLimit sweet and sour dishes Limit dishes with nutsDesserts – sherbet, fruit, fortune cookie

Good Greek Choices

Kabobs with rice

Grilled or roasted meat, fish and seafood

Greek salads

Side dishes with olive oil or yogurt instead of sour cream

Bean or lentil soups

Making the Most of Mexican

Request no chips and salsa

Choose dishes with beans, chicken and seafood over beef and pork

Chili or other soups are often low in fat and high in fiber

Ask for less cheese

Making the Most of Mexican

Ask for sour cream and guacamole on the side or left off

Eat taco salad without the taco shell

Choose grilled over fried

Italian Restaurants

PastaWatch portionsChoose tomato or

marinara sauces instead of cream sauce, cheese sauce, butter sauce

Bread/BreadsticksOften doused in fat

Italian Restaurants

Low-fat ToppingsPineapple

Canadian bacon, ham, grilled chicken

Vegetables: spinach, tomatoes, broccoli, mushrooms, onions, peppers

High-fat ToppingsExtra cheese

Pepperoni

Sausage

Bacon

PizzaStart with garden salad to fill you upStick with thin crust; avoid cheese-stuffed crust

Fast-Food Restaurants

Nutrition information readily availableWeb sites for restaurantExtension Nutrition web site:

www.fcs.uga.edu/extension/nut_pubs.phpBooks on fast food and chain restaurants

Breakfasts on the GoLess Healthy OptionLess Healthy OptionBiscuits or croissants with sausage, egg, cheese

Bagels loaded with cream cheese

Donuts

Lattes, mochas, and cappuccinos with whole milk

Healthier OptionHealthier OptionBagels with spreads on side

Breakfast sandwiches with bagels or English muffin

Specialty coffees with skim milk and sugar free flavors

BurgersChoose regular, small, junior or single burgers

Use ketchup or mustard instead of BQ sauce, mayo, special sauces

Fruits and vegetables rarely options

Split fries

Make special requests

Chicken Restaurants(KFC, Boston Market,

Church’s)Lower-Fat ChoicesLower-Fat Choices

Chicken, white-meat without skin

Corn, green beans, mixed vegetables

Rice

Mashed potatoes without gravy

High Fat ChoicesHigh Fat Choices

Fried chicken with skin

French fries

Biscuits

Cole slaw

Potato salad

Fried vegetables

Chick Fil-ALunch

Less Healthy OptionLess Healthy OptionChick-Fil-A sandwich

Waffle Fries (small)

Fudge Nut Brownie

1020 calories

45 grams fat

1615 mg sodium

Healthier OptionHealthier OptionChargrilled Chicken sandwich (without butter)

Side Salad

Ice-dream Cone (small)530 calories

13.5 grams fat

1170 mg sodium

SubwayLunch

Less Healthy OptionLess Healthy Option

Cold Cut Trio on 6-inch white roll

Mayonnaise, pickles, lettuce, tomato

Regular potato chips785 calories

48 grams fat

2155 mg sodium

Healthier OptionHealthier Option

Turkey sub on 6-inch whole wheat roll

Mustard, tomato, lettuce, peppers

Baked potato chips420 calories

7.5 grams fat

1250 mg sodium

Add Healthy Snacks To Meet Your Goals

Low-fat milk

Low-fat yogurt

Fresh fruit

Baby carrot sticks

Vegetable juice

Cereal, fruit, and skim milk

Make Eating Out Healthier for You

Choose restaurants that offer healthier selections

Plan ahead what you’ll eat

Make special requests Share meals or request

doggie bag Supplement your meals

with healthy snacks

Activity

Select a healthy lunch from the menu you’ve been given.

Evaluate the day’s food intake to see if you’ve met your nutritional goals.

Add snacks (from home) if needed to fulfill your goals.