Dining Out!
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Transcript of Dining Out!
Dining Out
You can check your coat, but keep your wits
about you!
Is eating out contributing to a problem with your weight?
You are not alone!
Trends in Restaurant Dining
• Restaurant industry sales have grown significantly since 1970.
• Now they equal 4% of the U.S. gross domestic product.
(Source: National Restaurant Association)
Restaurant Industry Sales
0
100
200
300
400
500
600
(bill
ions
of d
olla
rs)
1970 1986 1996 2006
Obesity Has Increased
Percent Obese
0
5
10
15
20
25
30
35
1960-1962 1999-2000
Percent Obese
• Data from 1960-1962 found 13.4% of Americans, aged 20-74, were obese.
• Data from 1999-2000 showed this number had increased to 30.9%.
• 66% of Americans are now overweight or obese.
Don’t Invite Trouble
• Trouble comes when you are really hungry.
• Or when you go into “danger zones.”
All You Can Eat BuffetVariety can also be the spice of your waistline
• Multiple options can lead to higher calorie consumption.
• If you’re at an all-you-can-eat buffet, stick to the salad bar.
Creamy DrinksThese keep straws close and calories closer
• Some beverages pack as many calories as a meal– Shakes: 680-990 calories– Creamy coffee drinks: 240-510 calories
• These are high in fat and sugar
Fried Foods
• Fried foods are high in calories and fat– 3 oz fried chicken
221 calories– 3 oz roast chicken
140 calories– 2 oz French fries
174 calories– 2 oz baked potato
52 calories
Big + Baked = Diet Mistake
Beware Serving SizesGet thee to a salad bar
• Look at the calories in these big steaks:– 14 oz New York - 819 calories– 12 oz sirloin - 877 calories– 12 oz prime rib - 1445 calories
• Choose lean cuts and keep portion size to deck of cards or about 3 ounces
Beware Serving Sizes
Source: www.burgerking.com
• Whopper with cheese - 850 calories• Large fries - 500 calories• Large soda - 330 calories
• Meal Total - 1680 calories!
Source: www.mcdonalds.com, www.burgerking.com
Beware Serving SizesSpeak softly and carry a small glass
• A large soda (26 ounces) has 330 calories.
• A King soda at Burger King has even more -- it packs 430 calories into 35 ounces.
• Deep dish pizza is high in calories and fat
• Stick to one slice and have a large, lowfat salad
Unlimited Bread Baskets• Bread typically has 77
calories per ounce plus butter!
• Skip the bread basket and order salad with dressing on the side while you get settled and look over the menu.
Trouble – What?
• Foods prepared with excess fat:– Sauces based with
cream, butter or oil– Fatty ingredients:
CHEESE– High-fat cooking
methods – frying doubles calorie content
Trouble – What?Sharing is caring!
• High-calorie BIG desserts:– Cheesecake– Ice cream– Brownie sundaes– Chocolate cake
Best Bets
• Salad• Soup• Seafood• Chicken breast• Vegetarian
entrees
Order Lean• Inquire as to how
certain dishes are prepared.
• You don’t HAVE to have them prepared the typical way. Feel free to request healthier options.
Order Lean
• If choosing soup, select broth-based soups rather than cream soups
• Experiment with seafood and vegetarian options
Sticking to the Plan
• Think about the total calories on your plate.
• Don’t treat meals as an excuse to indulge.
• Stick to reasonable servings.
Just Eat Less• Take half of a
large portion home
• Share entrees• Avoid most
appetizers unless you choose a lowfat appetizer as your entrée.
Fast Foods Can Work
• Avoid size words – super, whopper, monster, jumbo
• Small portions are just fine!
• Choose salads and grilled foods – not the fried stuff.
Fast Foods Can Work
• Leave the mayo and cheese off.
• Add lots of lettuce, tomato and onion.
• Choose coffee, tea, or fruit for dessert.
Fast Food Stats: Small
Source: www.mcdonalds.com, www.burgerking.com
• Hamburger, no mayo -- 280 calories• Diet soda -- 0 calories• Salad with fat-free dressing -- 135
calories Total calories -- 415
Source: www.mcdonalds.com, www.burgerking.com
Fast Food Stats: Sandwiches
Calories• Hamburger, plain 280• Grilled chicken, no mayo 300• Cheeseburger, plain 330• Grilled chicken, w/mayo 400• Quarter Pounder® 430• Filet-O-Fish® 470• Crispy Chicken® 500• Quarter Pounder w/cheese 530• Big Mac® 590
Fast Food Stats: Salads
Source: www.mcdonalds.com, www.burgerking.com
Salads:Calories• Garden Salad 100• Chicken Caesar Salad 100• Chef Salad 150
Dressings:• Fat-free 35• Caesar 150• Regular, assorted 130-170
Good Ideas on the Run• Baked potato
– Fill with a little sour cream• Side salads
– Dressing on the side• Grilled chicken and
seafood• Small, lean subs
– Hold the cheese and mayo• Soup and salad
– Broth-based soup– Dressing on the side
Further Research
• Most fast food companies offer excellent up-to-date nutrition information on their products:– www.mcdonalds.com– www.burgerking.com– www.wendys.com– www.subway.com
Meet BuffetLover
• BuffetLover often visited buffets and always left feeling “completely stuffed.”
• He enjoys all foods, even fruits and vegetables.
• However, BuffetLover was eating huge portions of high fat, high calorie foods.
BuffetLover’s Eating Patterns
• BuffetLover is eating too much food in huge portions.
• He was not eating a balanced diet.
• Eating at a buffet made it hard to track exactly what he was consuming.
Plan of Action
• Ban buffets, especially at first.
• Keep daily food logs.
• Increase fiber and decrease saturated fat consumption.
• Increase physical activity.
Outcome
• BuffetLover lost 6% of his body weight over the course of six months.
• He increased physical activity to 5 days per week.
• His “bad” cholesterol decreased by 5%, while his “good” cholesterol increased!
“More people will die from hit-or-miss eating than from
hit-and-run driving.”
– Duncan Hines