Transcript Making - University of Memphis

Making RestaurantQuality Foods at Home
with Healthier Choices
By Eddie Han, Jessie Ho
Outline

1. Introduction

2. Goals

3. Statistics

4. Key messages

5. Adverse Effects of High Fat and High Sodium Diet

6. Tips on Healthy Cooking

7. Comparison of Our Recipes and Restaurant Recipes

8. Benefits of Using Soy Products
Introduction


Consequences of unhealthy eating

Increase in nutrition-related diseases

Increase medical expense

Increase length of stay (LOS) in hospital
Links to health risks

Calcium, magnesium, Vitamin D

Folate, Vitamins B12 and B6
Goals

1. To promote healthy eating

2. To inform adverse effects of high fat and high sodium diet

3. To provide tips on reducing sodium in cooking

4. To teach the ways to tell apart saturated and unsaturated fats

5. To provide tips on making healthy restaurant-quality foods at home
Statistics

1 out of every 3 fast food meals topped 1,000 calories

“Lancet” article

3 to 5 hours post intake of fast food

51% depressed
Key Messages

1. Easy, convenient, and inexpensive restaurant-quality meals can be made at
home.

2. Shake the herb not the salt.

3. Unsaturated fats satisfy your body and your appetite.
Risks of High-Fat and High-Sodium Diet

1 in 4 Americans die of heart disease (American Heart Association)

Americans on average consume 3436mg sodium per day (CDC)

Diet high in fat


Higher risk for heart disease

Can also lead to obesity, stroke
Diet high in sodium

Can cause high blood pressure

Also one of the risk factors for heart disease and stroke
Tips on Healthy Cooking


Ways to reduce salt in cooking

Use herbs and spices

Use less sodium products such as reduced-sodium stock

Choose fresh food or frozen foods with little or no sodium

Rinse canned vegetables before use
Ways to reduce fats

Trim off skin and fat

Shop for lean meats, fish, and poultry

Bake, broil, roast, or grill meats

Choose low-fat or fat-free dairy products
http://www.getresponse.com/archive/hitchmailinglist/10-Herbs-and-Spices-that-Make-Bland-DietFood-Absolutely-Mouth-Watering-the-Weekly-Hitch-Fit-Buzz-10435077.html
Saturated Vs. Unsaturated Fats


Saturated Fats

Mostly from animal sources, solid at room temp.

Increase risk for heart disease
Unsaturated Fats

Mostly from plant sources, liquid at room temp.

Decrease cholesterol levels
http://thescienceofeating.com/fats/
Our Recipes Vs. Restaurant Recipes
Spinach Artichoke Dip
Our Recipe:
TGI Friday’s Spinach
TOTAL CALORIES: 70
TOTAL FAT: 1G
CHOLESTEROL: 5 MG
SODIUM: 280 MG
PROTEIN: 9 G
Artichoke Dip:
http://www.food.com/recipe/spinach-artichoke-dip-1209
TOTAL CALORIES: 240
TOTAL FAT: 16G
CHOLESTEROL: 40 MG
SODIUM: 800 MG
PROTEIN: 16 G
Our Recipes Vs. Restaurant Recipes
Chicken
Almond-Encrusted
Popeye’s Fried Chicken
Chicken Breast (1 piece)
(1 piece)
TOTAL CALORIES: 200
TOTAL FAT: 12G
SODIUM: 210 MG
PROTEIN: 14 G
TOTAL CALORIES: 350
TOTAL FAT: 20G
SODIUM: 1130 MG
PROTEIN: 33 G
http://www.kansascitysteaks.com/Tomato-Onion-and-Herb-Breaded-Chicken-Breast.3.htm
Our Recipes Vs. Restaurant Recipes
Cheesecake
Strawberry Toped Greek
Cheesecake Factory
Yogurt Cheesecake:
Original Cheesecake
TOTAL CALORIES: 310
TOTAL FAT: 10 G
CHOLESTEROL: 5 MG
SODIUM: 320 MG
PROTEIN 10 G
TOTAL CALORIES: 450
TOTAL FAT: 28 G
CHOLESTEROL: 115 MG
SODIUM: 340 MG
PROTEIN: 7 G
http://chocolatecoveredkatie.com/2012/09/24/greek-yogurt-cheesecake/
Benefits of Using Soy Products

Essential Amino Acids

Affordable Means to Receive Protein

Preventative Tool
 Prostate
 Breast
Cancer
Cancer
Key Messages

1. Easy, convenient, and inexpensive restaurant-quality meals can be made at
home.

2. Shake the herb not the salt.

3. Unsaturated fats satisfy your body and your appetite.
References

1. Cooper C. Soy: When It’s Good, When It’s Bad, and How to Tell.
Huffington Post Web Page. 2 July 2012. Available at:
http://www.huffingtonpost.com/craig-cooper/soy-and-chocolate-toomuc_b_756604.html. Accessed 16 October 2013.

2. Mahan KL, Escott-Stump S. Krauses’s Food & Nutrition Therapy 12th ed. St.
Louis, Missouri: Saunders Elsevier, 2008.

3. Robinson F. Addressing the issue of poor nutrition. Practice Nurse. 40(10):9

4. Morris I. How fast food affects you negatively. SFGate Web Page. 2013.
Available at: http://healthyeating.sfgate.com Accessed 16 October 2013