Transcript Eating Out - Beyond Sabor

Eating Out
Ordering Food While Away From Home At
A Restaurant Or As Take Out
Our Last Session
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This is the last session and we offer the possibility to eat in a restaurant (Choice 1);
or share a pizza as take out at our regular place and meeting time (Choice 2).
As this is a project where participants play a special role by sharing their wishes
for the program with the presenters, let participants choose what they prefer,
depending on the circumstances.
For example, if the restaurant option, we do not allow participants to bring their
children to the restaurant and we do not provide daycare for them on that day.
Place and time are selected by participants. Place is selected based on a modest
price menu.
But if they prefer the take out pizza option, we meet at our regular meeting place
and time. We allow the children to participate with their parents or grandparents
at the time the pizza is distributed.
Before this last activity, children are in a separate classroom where we provide
daycare and healthy snacks, e.g. apple or other fruit or nuts.
Option 1
Eating Out
Healthy Options
Healthy Menu
• If at a restaurant or when ordering
food to take home remember, there
are always healthy choices on the
menu.
• Eating out does not mean losing
control of your eating plan. Planning
and making smart choices will allow
you to follow a diet low in saturated
fat and cholesterol just as we have
presented in our Beyond Sabor talks.
Healthy Choices When
Ordering
Today we'll talk about how to find healthy
choices in a restaurant menu
Interactive Application
Option 1
A Guilt-Free Menu
Study the Menu
Before the Server
Arrives
Don’t Be Afraid to Ask
How the Dish is
Prepared
What Should I Order?
Our Goals
No lard
Yes to vegetable oil
What Should I Order?
Ask the waiter to replace starchy
and fried foods like French Fries
with healthy choices like steamed
vegetables.
Make sure that your dish is roasted, baked, grilled,
steamed or boiled, not fried.
Ask for low-fat salad dressing or lemon instead.
Order fresh fruit instead of cake, pie or ice cream.
What Should I Avoid?
• Ask for the sauces and
dressings on the side,
such that you achieve
portion control.
• Stay away from the fried appetizers and
creamy soups. Start the meal with a
reposado broth-based soup.
• At the salad bars, stay away from foods
rich in fat, such as cheese, creamy
dressings, eggs, fried bread cubes, olives
and bacon pieces.
• Remove any skin from chicken or other
fowl, as well as any visible fat on the
meat.
What Should I Be Aware of
at Ethnic Restaurants?
• At Oriental restaurants, ask a
chicken or fish and vegetable dish
that is sautéed Chinese-style.
• Avoid chicken or any other meat,
fish or vegetable that is breaded
and fried, as in the photo below.
• If the main dish is steamed, as
described above, even better.
• Instead of fried rice, ask for
steamed rice.
What Should I Be Aware
of at Italian Restaurants?
• At Italian restaurants, choose red marinara
sauces, instead of the creamy white sauces.
• Ask for more vegetables and less pasta in your
dish.
• Ask for plain Italian bread instead of the garlic
butter-soaked bread.
• And don't overdo it with the grated Parmesan
cheese.
What Should I Be Aware of in
Mexican Restaurants?
• In Mexican restaurants, ask for
salsa or salsa picante, but limit the
guacamole, cheese and sour cream.
• Choose corn tortillas instead of
white flour tortillas.
• Stay away from the refried beans.
• Try soups and salads instead of
fried foods.
Informal Chat*
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Let’s go over a few of the “good” food items that were ordered today.
(Here participants volunteer and list the “good” foot items. Since
many dishes come with a salad, salads were the most frequently cited
“good” food item.)
What else besides salads? (Someone mentions grilled chicken breast). We then ask: and why is
grilled chicken breast good for your health? Yes, Enedelia, it was grilled; and why is grilling
better? Enedelia responds, “it is not soaked in fat.” The discussion continues on why is grilling
a better cooking alternative (tool).
Someone also adds that it is a good source of protein. The group then discusses why lean meat
is a healthier alternative.
(The informal discussion continues with the moderator asking the group to identify other
“good food items” that were ordered. Above we provided two examples of what in actual
practice can become a list of six or seven items and subsequent group discussion that relates
each item to materials presented throughout all sessions. This last session was one of the
favorites and yet it provided the opportunity to review and reinforce all the short lecture
materials.)
All examples are followed with particulars drawn from lecture materials and interactive
sessions.
*Encouraging conversations and engaging participants at the end of each presentation.
For moderator use only.
Informal Chat*
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The intervention messages are strongly reinforced in this the
program’s last formal session.
• Once all “good” food items are identified, the moderator follows with
a general question: Why are the choices we made today good for our
health?
We encourage session leaders to engage participants in this “informal chat” toward the end of
lunch, but while lunch is still going so that no one leaves and everyone remains engaged.
We then comment: So it seems you all like your lunch choices! (Lots of noises and signs of
approval.) Good, I hear lots of positives and see many happy faces.(Smiles)
Yes, as Mr. Romero says, “it was a satisfying lunch.” (Gestures to his stomach as a sign of
content.) And yet, we kept our calories low and enjoyed our vegetables. (The presenter keeps
engaging the group as they continue to comment not just on the healthier alternatives
identified earlier, but also the “bad” menu items that were not picked. All team members talk
about what they picked from the menu and why. Also they share with the group what they
usually do when eating out. Team members become role models from the first sessions; but
particularly today, there is a very healthy camaraderie among all present.
*Encouraging conversations and engaging participants at the end of each presentation.
For moderator use only.
Informal Chat*
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Today is our last session. It has been a wonderful
experience for us. And this is why we close with this
activity which is meant to get all of us closer together, as
we have witnessed from our chat.
Remaining in contact with your group and the friends you have made is
important because we need to continue to move forward in achieving our goals
of healthy eating and increased physical activity.
(Participants are reminded of the day and time of their second laboratory
assessment. We call this lab session our twelve week post-test because it follows
the twelve sessions. Participants are reminded to come with appropriate,
especially light weight, clothing, since they will be weighed. Several times
participants are reminded that they must fast beginning at 10 pm the night
before. And not to have breakfast or any food in the morning prior to their
coming in for labs.)
As you leave, we will hand out a bright blue paper with information on the
day and time of your next laboratory assessment and a reminder that you must
fast the night before. Pleas post this bright blue paper in a place where you
will see it often.
*Encouraging conversations and engaging participants at the end of each presentation.
For moderator use only.
Instructions and
Reminders
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As always, we will provide a healthy breakfast for you.
Make time for the laboratory assessments. Make arrangements at work for that day; if
possible ask to come in an hour later. If not, come in at 7:00 rather than 7:30 am so that we may begin
your intake without rushing. You will receive your gift card on the day that you return to pick up your
lab results. This will be the last day that we will meet as a group for a while. We will meet at our regular
session place and time.
Today, however, is our last program session. We have been together now for about 14 weeks since you
first joined the program. (Here participants share their experiences and sometimes tears are shed.
Afterwards many come to visit with our team members, exchange hugs, share with them some other
experiences, repeat how much the program has meant to them and how much they will miss it. Every last
session has been an emotional farewell to all, though they know that they will be returning twice before
the program is over. )
We want to remind you that though our sessions are over today, the commitment that you have made to
health and fitness continues. You have to incorporate this commitment to all aspects of your lives.
Do not forget to keep active, continue your walking groups, share with your walking groups, as you have
done so far, the healthy tips and cooking recipes that you have learned in the program. Intervention
participants become peer models to their families, friends and neighbors.
And as always remember your lifetime homework. Yes, lifetime homework because good health is a life
time commitment. So your homework is to cook the recipes that you have learned at home and enjoy
them with your family and friends.
Keep Active, Continue with your Walking Groups. Incorporate movement to all components of your
lives!
Important Future
Information
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After our last face to face meeting, we will continue to be in contact with you
through program newsletters and postcards. You will receive approximately
six newsletters and about six post cards. These newsletters and postcards will
include healthy eating tips and recipes and reminders to keep active.
There will be a major holiday/party newsletter that will help you prepare a
healthy and festive meal for your family and friends. [Depending on the cycle,
we have a healthy 4th of July barbecue newsletter (summer cycle, also
adaptable to any summer barbecue), Thanksgiving/ Christmas (fall cycle),
Mother’s Day (spring cycle, also Easter) newsletters.]
This is why it is important for us to verify your address today and the next two
times we meet. We need to have your right address so if you move, please give
us your new address. On your way out, verify with one of our team members
if your address is current. If not, please provide us with your current address.
Lab Reminder!
• Prepare yourself as you did last time.
• This means fasting after 10 o’clock pm, you should not eat or drink
anything, only water.
• You may drink as much water as you like.
• As before, we will serve everyone a healthy and delicious breakfast.
• Do not worry, you will not leave without eating a healthy breakfast.
• You will be able to pickup a snack that is good for you on your way out.
• Do not forget that within two weeks you will collect your lab results
which will be distributed confidentially in a sealed envelope. Same place
and time as our regular sessions. Also gift cards will be given out on
that day.
• At that time we will also vote to choose the three best plants.
• You will choose and vote. We will have three prizes. Be sure to water
your plants so that they are nice and bright.
Option 2
Ordering Pizza
Moving on to the
Second Option
• As noted at the beginning of this presentation, for the last
session we may choose between eating out, taking the group
to a restaurant (previous slides) or ordering a pizza to take
home.
• In the latter case, we share the take home pizza in our
regular place and time. We provide guidance on selecting
the healthiest pizza to order.
• As indicated, we welcome the children for whom we
provide daycare while parent or caregiver attends the
program.
• Next we have the second option.
Choice 2
Take-out: Pizza,
a Favorite Routine
• Pizza is a complete meal that many times we eat at a
restaurant or order to take home.
• Pizza is a meal that both
children and adolescents
really like and as you know
our effort at Beyond Sabor is
for you to take home the
good health practices you
learn here.
Take-out: the Pizza,
a Favorite Practice
• It is very important we talk about
pizza given that our schools often
reward our children with free pizza
coupons.
• So here is the question of the day: is it possible to have a
healthy pizza?
• It contains many foods which we have said are not healthy. For
example, high-fat cheese, flour which is high in starch and the
many ingredients we add, such as pepperoni, high in fat and
calories.
Today’s Interactive
Application
• We have ordered healthy pizzas for all tables.
• But before serving them, let’s go over the ingredients
we must avoid when ordering pizza, either to eat at
home or in a restaurant.
• We can order a healthier pizza low in calories.
• Healthy is indicated by low-fat cheese or less cheese, if
there no low-calorie cheese is available.
• Healthy means more vegetables and less meat.
Today’s Interactive
Application
• Healthy is a thin crust with less sauce.
• And let’s not forget about portion control.
• Before eating the third piece take a break and if you
wait a little while, you’ll discover you are already full.
• If you follow the steps above, you can eat a delicious
pizza that is good for everyone in the family.
• So going back to the question we raised in the
beginning, yes, there is such a thing as a healthy pizza
if we know what to order and what to avoid.
Pizza
A Healthy Pizza
Remember that pizza is made with flour and,
therefore, for the pre-diabetics and diabetics it is
imperative to choose a thin crust pizza.
The thinner the crust, the better the pizza.
Remember El Taco Flaco, the pizza crust must also be thin,
The less flour in the dough, the less fat in the crust.
Comparison
Regular crust 14 inches
pizza by the slice
Ingredients
Calories
Vegetables
330
Ham & Pineapple (Hawaiian)
340
Cheese
360
Pepperoni
380
Supreme
420
Meat
480
Thin Crust Pizza
(14 inches by the slice)
Ingredients
Calories
Vegetables
240
Ham & Pineapple (Hawaiian)
240
Cheese
260
Pepperoni
280
Supreme
320
Meat
390
Take-out food, likely from a pizza place, is
very popular everywhere.
As you can see we can reduce radically the
calories, the fat and the starches by less
than half, if we ask for healthy choices.
Quantity
Food description
Calories
3
Thick crust Meat Pizza
1440
2
Spicy Chicken Wings
240
1
32 oz. Mountain Dew 32 oz.
440
Total de Calories
Quantity
Food description
2120
Calories
3
Ham & Pineapple Thin Crust Pizza
720
2
Mild Chicken Wings
220
1
32 oz. Diet Pepsi
0
Total de Calories
940
Informal Chat*
(At this time healthy low calorie pizzas are placed on each table, we bring an assortment of
flavored sparkling water bottles e.g. orange, lemon, tangerine, to each table. We purchase the
local supermarket brand which yields three servings per person and is cheaper than soda. At
this time, we let our children caregiver know that they can bring in the children.
Once the tables are served, we ask for comments on the healthy pizza. We especially ask the
children to tell us whether they like the pizza. We begin with each of the obvious items,
especially the ones already shown on the previous slides. We provide only two examples below,
which we believe make the point and suggest talking points for others who may deliver Beyond
Sabor.)
• Now that you have tasted the thin crust, do you like it? Can you tell why do we recommend it?
Yes, exactly Sofia, you do not feel the heavy, spongy, bread like texture. And do you like this
texture better. Some say that it reminds them of a flour tortilla, especially when it burns a
little. Most agree and note that this is because it is crispy. But not like the crispy ones which
are packaged and sold. The pizza thin crust in everyone’s opinion is better than the packaged
and dry crispy tortilla version.
*Encouraging conversations and engaging participants at the end of each presentation.
For moderator use only.
Informal Chat*
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Esperanza reminds us that it has less flour which is deadly
for diabetics. Everyone agrees. We then move on to the
increased vegetables.
Could you tell that it had plenty of vegetables?
Yes, everyone agrees, even the children. And were they good? A child responds
that he can eat the veggies with pizza, but not by themselves. But he liked them,
especially the red peppers. Someone says they also liked the pineapples. Here we
tell them, yes, but pineapples in moderation since the ones in the take out pizza are
canned with high sugar content. A little girls tells the group the ham and
pineapples was her favorite. A boy says that he still likes lots of peperoni. But other
children disagree, it seems the ham and pineapple wins.
All items, both good and bad, are identified. Group interaction is encouraged with
follow-up questions as needed to encourage a thorough discussion in which all
intervention topics are touched upon and reinforced, e.g. pepperoni is discussed in
the context of fats, thin vs thick or filling crusts in the context of starches, lean
meats and vegetables in the context of healthy proteins and increased vitamins and
minerals respectively.
*Encouraging conversations and engaging participants at the end of each presentation.
For moderator use only.
Informal Chat*
(Most participants discover sparkling water with no calories
for the first time and we talk about them. Since at the local
supermarket, bottles that yield 3 servings are priced at 50
cents most participants tell us that they will purchase them for
special occasions. We also suggest preparing a healthy agua
for this occasion.)
We give them their usual homework (though this is our last
formal session), to order a healthy pizza next time they buy
pizza. Everyone agrees laughing, since many know this is the
end of the program.
*Encouraging conversations and engaging participants at the end of each presentation.
For moderator use only.
Reminders
• Today is our last session. It has been a wonderful experience for us.
And this is why we close with this activity which is meant to get all of
us closer together, as we have witnessed from our chat.
• Remaining in contact with your group and the friends you have made
is important because we need to continue to move forward in achieving
our goals of healthy eating and increased physical activity.
• (Participants are reminded of the day and time of their second
laboratory assessment. We call this lab session our twelve week posttest because it follows the twelve sessions. Participants are reminded to
come with appropriate, especially light weight, clothing, since they will
be weighed. Several times participants are reminded that they must
fast beginning at 10 pm the night before. And not to have breakfast or
any food in the morning prior to their coming in for labs.)
• As you leave, we will hand out a bright blue paper with information on
the day and time of your next laboratory assessment and a reminder
that you must fast the night before. The lab will meet here. Please post
this bright blue paper in a visible place.
Lab Reminder!
• Prepare yourself as you did last time.
• This means fasting after 10 o’clock pm, you should not eat or drink
anything, only water.
• You may drink as much water as you like.
• As before, we will serve everyone a healthy and delicious breakfast.
• Do not worry, you will not leave without eating a healthy breakfast.
• You will be able to pickup a snack that is good for you on your way out.
• Do not forget that within two weeks you will collect your lab results
which will be distributed confidentially in a sealed envelope. Same place
and time as our regular sessions. Also gift cards will be given out on
that day.
• At that time we will also vote to choose the three best plants.
• You will choose and vote. We will have three prizes. Be sure to water
your plants so that they are nice and bright.
Chose Wisely!
Credits
http://www.cuidesucorazon.org/ciprecar/images/impresos/QueDe
boSaberParaSalirAComer.pdf