Transcript Nutrition in the Fast Lane

Nutrition in the Fast Lane
Sandra Bastin, PhD, RD
University of Kentucky
Today’s Healthier Choice is
Tomorrow’s Better Health!
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America’s Eating Out Habits
Eating Out Safely
Restaurant Eater’s Tip List
Sizing Up Salad Bars
Quick Service Foods
Eating Out Ethnic Style
America’s Eating Out Habits
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NRA estimates Americans eat out four time
a week - or about 200 meals a year.
Foodservice receives about 44% of every
dollar consumers spent.
America’s Eating Out Habits
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Fat contributed to 31.5% of calories in
home foods.
Fat contributed to 37.6% in away-fromhome foods.
The fiber content of away-from-home-foods
was 25% less than that of home foods.
America’s Eating Out Habits
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The calcium content of away-from-home
foods was more than 20% below
recommended.
The iron content of away-from-home foods
for teenage girls was 29% below
recommended.
Did You Know?
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a do-it-yourself salad often has more calories than
a deluxe burger, fries and a shake?
a quick service chicken or fish sandwich may be
higher in fat than a hamburger?
pasta with a tomato-based sauce usually has fewer
calories than a hamburger?
at your request many restaurants will do-it-yourway?
Eating Out Safely!
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Check for cleanliness.
Check temperature at salad bar.
Food bars and displays should have a
sneeze guard or hood.
Avoid eating raw meat.
Check your burgers.
Restaurant Eater’s Tip List
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Plan Ahead.
Think about the whole day’s food choices.
Avoid skipping breakfast or lunch.
Patronize restaurants with menu variety.
Try ethnic food.
Have it your way!
Learn to speak the language.
Menu Language
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Less Fat: baked, braised, broiled, cooked in
it own juices, grilled, poached, roasted,
steamed, stir-fried
More Fat: au gratin, breaded, buttered,
creamed, crispy, fried, pastry, prime, rich,
sauteed, scalloped, with gravy or sauce
More Sodium: barbecued, cured, in broth,
marinated, pickled, smoked, teriyaki
Restaurant Eater’s Tip List
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Have it your way! Ask questions.
Find out portion sizes.
Order “off the menu” to meet needs.
Follow the Food Guide Pyramid.
Order a taste adventure.
Pass on all-you-can-eat specials, buffets and
unlimited salad bars.
Restaurant Eater’s Tip List
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Order what you want, despite what others
choose.
Choose an appetizer as a main course.
If you choose a high-fat entree, balance it
with low-fat choices for the rest of the meal.
Send it back if it isn’t right.
Have the tortillas or bread removed if you
nibble.
Restaurant Eater’s Tip List
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Eat slowly. Stop eating before you feel too
full.
Limit alcoholic beverages.
Pass or share dessert.
Enjoy! Enjoy! Enjoy!
Sizing Up Salad Bars
Excessive calories, fat or sodium don’t come from lettuce,
tomatoes, cucumbers or other fresh vegetables.
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Regular Salad
Dressings
Cheese
Croutons
Bacon Bits
Nuts
Chow Mein Noodles
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Olives
Potato Salad
Pasta Salad
Macaroni Salad
Creamy Soups
Cheese & Crackers
Desserts
To Control Salad Bar Calories
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Enjoy plenty of vegetables, legumes and
fresh fruit.
For protein, add legumes, lean meat, turkey,
crabmeat and cheese.
Go easy on high fat toppers and side salads.
Use a small salad plate.
Try a low-fat or fat-free dressing; A splash
of flavored vinegar or lemon; Or plain.
Quick Service Foods
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Be aware of the trend “big,” “deluxe,” or
“super” size.
Go easy on snacks.
Balance your food choices during the day.
Remember moderation and variety.
Go easy on condiments on salads and
sandwiches.
Quick Service Foods
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For fried foods, pay attention to the oil used,
but rely on mostly grilled, broiled, steamed
or microwaved fast foods.
Split your order.
Quick Service Foods
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About 8% of all meals are eaten in a car.
It can be messy.
It is dangerous.
If you do eat in the car, pull over first and
take the few minutes to eat without having
to think about driving.
Better yet.....relax with your food!
Eating Out Ethnic Style Italian
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Most popular restaurant food in U.S.
Two-thirds of all restaurants feature Italian
fare.
Order a fresh insalata to round out your
meal.
Look for traditional bean and vegetable
dishes.
Eating Out Ethnic Style Italian
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Try polenta, gnocchi or risotto instead of
pasta.
Watch portion size.
Go easy on veal scaloppini and chicken or
veal parmigiana.
Enjoy more often... Sometimes........
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Minestrone soup
Garden salad
Bread sticks
Vinegar & oil dressing
Pasta with red sauce
(marinara)
Chicken cacciatore
Cappuccino
Italian fruit ice or fruit
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Antipasto plates
Buttered garlic bread
Creamy Italian
dressing
Italian sausage and
prosciutto
Fried dishes
Cannoli
Eating Out Ethnic Style Mexican
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One-fourth of all restaurants today feature
foods with a Mexican flavor.
The staples - tortillas, beans and rice are
great sources of complex carbohydrates,
and beans supply fiber, too.
Mexican or Tex-Mex cuisine can be high in
fat and sodium.
Eating Out Ethnic Style Mexican
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Order guacamole and sour cream on the
side.
Go easy on the chile con queso.
Ask for soft tacos.
Order a low-fat appetizer.
Choose the regular plate.
Choose mostly baked or stir-fried entrees.
Enjoy more often... Sometimes........
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Salsa or jicama
Soft taco, enchilada,
Arroz con pollo,
burrito, tamale, fajitas,
black bean soup
Red beans and rice,
Spanish rice or refried
beans (no lard)
Fruit or Flan for
dessert
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Guacomole dip, sour
cream., extra cheese
Crispy, fried tortillas
Taco salad, tostadas,
quesadilla, chile
relleno, chimichanga
Sopapillas or fried ice
cream
Eating Out Ethnic Style Chinese
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Chinese foods are among the three most
popular for ethnic dining.
Focus on vegetables, rice and noodles nutritious option.
Chinese cuisine reflects the different
cooking styles, ingredients and flavorings of
China’s many regions.
Eating Out Ethnic Style Chinese
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Enjoy the flavorful soups as a starter or
main dish.
Go easy on fried appetizers.
Enjoy the variety of vegetables.
Order plain rice and noodles, no fried.
Avoid dishes with meat that is breaded and
deep fat fried.
Eating Out Ethnic Style Chinese
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Go easy on MSG, soy sauce, and black
bean, hoisin and oyster sauce, if you are
watching your sodium intake.
For smaller appetites, enjoy dim sum if it’s
steamed.
Enjoy your fortune cookie.
Control the urge to overeat.
Enjoy more often... Sometimes........
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Wonton or hot-andsour soup
Steamed rice, egg
rolls, fish, dumplings
Chicken, scallops or
shrimp with
vegetables
Tofu
Stir-fried dishes
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Fried wontons, egg
rolls, rice, noodles
Peking duck
Fried fish with lobster
sauce
Sweet-and-sour dishes
with breaded, fried
ingredients
You don’t have to give up all your
favorite foods to eat out!
Simply balance higher calorie, fat and
sodium menu items or meals with
foods or meals that have less.