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Transcript of Write Presentation Title Date in Footer 1 Healthy Restaurant Eating.
Write Presentation Title • Date in Footer
1
Healthy Healthy Restaurant Restaurant
EatingEating
Modern Living and Eating Habits Are they causing a health havoc?
Mismatch between need and supply
Modern living with limited physical activity does not need
food which is refined : high simple sugar
calorie dense
high fat
This is the type of food we normally eat
Modern Diet The result…rising prevalence of :
• Heart disease
• Diabetes
• High Blood Pressure
• Obesity
Diabetes An Increasing Problem
Rising prevalence
Almost 30 million people with diabetes in India - highest in
the world. Likely to become 60 million in 25 years
Occurs a decade earlier in Indians – affects people in their prime
– 40-60 years
Often associated with high level of blood fat (Cholesterol and
Triglycerides)
Equally large number have a pre-diabetes state (IGT)
What is Diabetes?
Diabetes is a condition in which there is too much sugar
(glucose) in the blood. Although sugar is needed to provide
energy for the body, when in excess, it causes problem.
Persons with diabetes have excess sugar because they lack or
have deficient supply of insulin.
Diabetes Mellitus A Serious Disease
Leading cause of newcases of blindness 25 times more prone to eye problems
6 times higher risk forParalysis (stroke)
5 times more prone toKidney failure
20 times more prone tolower limb amputationNerve damage causes loss of sensation
2-3 times higher risk forheart attack
What is healthy food ? Food that helps attain and maintain normal weight &
growth
Is not harmful or does not increase risk of an illness
Provides satisfaction
Supplies daily requirement of : Calories Correct proportion of CHO, Protein & Fat Vitamins & Minerals Roughage Water
Healthy Food Vs Tasty Food
Often the two are considered to be non compatible
Often good healthy food is made unhealthy by the way we process it
Need of the hour is to ensure that we give the right concepts and change behaviour
You are the trend setters for eating habits and food choices
How to Destroy Good Healthy Food
Roti - Naan - Paratha – Butter Naan
Boiled Rice - Pulao – Biryani
Steamed Idli – Idli With Ghee – Fried Idli
Plain Dosai – Masala Dosai – Ghee Roast Masala Dosai
Fresh Green Salad – Salad With Thousand Island Dressing or
Mayonnaise Dressing
Lauki(Sorekai) - Vegetable Koftas - Malai Kofta
Bhindi - Bhindi Masala Fry or Do-piazza
Tomato Rasam - Cream of Tomato Soup
Steamed Fish - Fish Tikka - Fish Fry - Fish in Lemon Butter Sauce
Signal system based on traffic light concept
Red Preferable to avoid :
Biryani, Fried rice, Puri, Paratha etc
Yellow Not a healthy choice : Biscuits, Bun,
White Bread
Green Healthy choice :
Chappati, Rice, Whole Wheat Bread, Idli
Healthy Food Choices
Problem with Restaurant Food : Fats and Oils
The biggest problem in food is high amount of fat used in
cooking
Saturated fats ( ghee and oils that freeze at room temp) are most
dangerous
Vanaspati is one of the most unhealthy cooking medium
Repeated use of oil for frying changes its composition and makes
it atherogenic (cis-trans)
No one type of oil is best – combinations of oils are better
Fats and OilsFat Distribution in commonly used oils
Fatty acid (g/100g)
Saturated FA MUFA PUFA (n-6) PUFA (n-3)
Olive Oil 14 70 15 1
Canola Oil 6 58 26 10
Rapeseed Oil 7 57 32 14
Corn Oil 13 25 61 1
Peanut Oil 18 48 34 -
Soyabean Oil 15 24 54 7
Sunflower Oil 11 20 69 -
Ghee 66 30 2 2
Safflower Oil 8 17 74 1
MUFA = Monounsaturated fatty acids, PUFA= Polyunsaturated fatty acids
Problem with Restaurant FoodSalt And Sodium
Another important element of unhealthy food - most Indian gravies and curries contain high amount of salt
Salt also used for marination and pickling
Baking powder is often used and contains high sodium
Most chutneys and pickles are rich in salt
Ajinomoto is often used in Chinese and Thai cooking
Modern Life Requires Eating out
Eating out is very common today - for some a way of
life Work takes us away from home Eating at work Special occasions like birthdays, anniversaries, festivals, or success Too tired to cook, parties or Friends drop in suddenly so a “take out”
meal is ordered
With each of these ‘special occasions’ becoming more and more common our diabetes and heart conditions are worsening, waistlines increasing and blood pressures shooting up
Eating Out
Should people with diabetes or heart ailments
Stop eating in restaurants?
Stop going out and isolate themselves?
Are there no healthy choices while eating out?
Is it possible to eat healthy in a restaurant?
What you should know about eating healthy?
Indian Cuisine
The culinary styles of Indians are actually a conglomeration of
many different cuisines
The popular ones are – Moghlai, Punjabi, Avadhi, Hyderabadi,
Goan, Bengali, Gujrathi, Kashmiri, and the different versions of
South Indian cuisine
The unifying factors being the use of spices, dals, curds, and
ghee
Basically Indian food is healthy, unfortunately, the modern
practise of using abundant oil in the gravy or deep-frying, high
salt use makes the food unhealthy
Indian Cuisine
A Typical Indian meal
Rice or Roti (at times both)
Dal, Rajmah, Chole or Sambhar
Vegetables dishes 1 or 2
Curds or Raita
Salad or Kachumber
Papad and/ or pickles
Non-vegetarians add a dish of meat, fish or chicken
Indian Cuisine
Indian CuisineSoups or Shorba
Rasam or Tomato Shorba - 2-5 grams of fat/serving.
Chicken Shorba - 10 grams of fat.
Mulligatawny soup - 15 grams of fat/serving.
Lamb or Paya Shorba -15 grams of fat/serving.
Rasam and Tomato Shorba are healthy and low in calories and
fat.
Client may ask the chef not to add any cream, ghee or butter
before serving
Indian CuisineCereals
Plain steamed rice, Chappati, Plain Tandoori Roti 1 serving - less than 1 gram of fat.- Healthy choices
Kulcha, Jeera Pulao, Lemon rice, Tomato rice 1 serving - not more than 5 grams of fat
Parathas, Missi Roti, Khasta Roti 1 serving - upto 15 grams of fat
Puri, Bhaturas, Kachoris are deep fried - rich in fat
Biryani (Chicken, Vegetable, mutton)1 serving - more than 70 grams of fat
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Indian CuisinePulses
Sambhar, Yellow Dal, Moong Dal, Panjrathni Dal, Chole and Rajmah
are healthy options
A serving around 10 grams of fat
Dal Makhini
A serving more than 30 grams of fat
The fat comes mainly from the Tadka or Baghar
Client may ask the chef not to do takda or baghar
before serving
Indian CuisineVegetables
Methi Palak, Aloo Palak, Khumb Palak, Khumb Makai, Khumb Matar, Gobi
Matar, Sabj Punch Mahal, Jeera Aloo, Tandoori Gobi, Tawa sabzi may all
have less than 7 grams of fat/serving –healthier
Bhindi do Pyaza, Masala Bhindi, Baghade Baigan, Baigan Bhaja – rich in
oil
Dum Aloo, Banarsi Dum Aloo, Shahi Kofta, the Koftas and potatoes are
deep-fried and the gravy is rich. The fat content could go upwards of 30
grams
Paneer (cottage cheese) rich in both protein and fat. 1 serving approx. 15 –
25 gm of fat. Is it necessary to fry it before putting in the gravy?
Indian CuisineFish, Chicken or Meat
Fish is considered good for health. But, depends on how it is
cooked? Is it fried, baked, roasted, stir fried or steamed?
Chicken Tikka, Reshmi Kabab, Fish Tikka, Tangdi Kabab,
Tandoori chicken low in fat
Tawa Machili, Tawa Chicken cooked on the Tawa or griddle use
less oil - are a healthy choice if less than 10 gram of fat per
serving
Indian CuisineFish, Chicken or Meat
Malabar (Kerala) Fish Curry, Malabar Lamb Curry, Murg Makhani, Mutton do Pyaza, Mysore Chilli Chicken, Osmani Korma, Butter Chicken Curry, Achar Ghost, Chicken Korma, Ghost Korma are all loaded with fat
One serving could be upwards of 25 grams of fat
One serving with coconut added to it could have up to 40 grams of fat
Indian CuisineSnacks
Idli, Dhokla (without the coconut), Fruit Chaat, Aloo Chaat,
Uppma etc are healthy choices
1 Masala Dosa could have nearly 10 grams of fat
Onion Pakora, Vadas, Aloo Bonda, Samosa, Kachori, Paneer
Pakoras - all deep fried - rich in fat
Papdi in the Papdi Chaat and Vadas in the Dahi-Vadas are deep-
fried - rich in fat
Continental Cuisine
French, Italian, American, and English
In a Continental restaurant, meals are served on individual
plates and even if the portion size is large, food is not
shared
Use lighter sauces
Continental Cuisine Soup Cream of asparagus, chicken, tomato, or mushroom - rich in calories
and fat
One serving of mushroom cream soup - 6-8 grams of fat and 110 calories
Consommé - 50 calories, 2/3 grams of fat – healthy option
Vegetarian farinaceous soup - pumpkin lentil soup or lentil soup – healthy option
Client may ask the chef to hold the cream, which is often put as a
garnish over most soups. Avoid fried croutons in the soup.
Continental CuisineCereal
Breads
Whole wheat, multigrain, corn and rye bread are healthy
Croissants, Danish pastries - rich and not good
Pasta
Tomato based pasta (Puttanesca) healthy
Spaghetti bolognaise or macaroni with cheese are rich
Continental CuisineVegetables
Vegetables are served as accompaniment or as stew, grilled,
stuffed, augratin or ratatouille
Usually served as sautéed or buttered assorted vegetables,
(carrots, broccoli, mushrooms, capsicum etc)
Potato -Baked, roasted, boiled and mashed potatoes, sautéed
potatoes (with or without butter or dill cream sauce) and also
fried or as potato croquettes
Continental CuisineVegetables
Ratatouille is a healthy vegetable choice
Vegetable au gratin is rich in fat, because of white sauce and
cheese
Client may ask the chef to serve the vegetables boiled or
steamed as an accompaniment and not sautéed in butter, to
hold the butter and cream in mashed potatoes
Continental Cuisine Sauces / Dressings Make the Difference
Continental dishes can be made lighter or heavier depending on
what sauce has been used and if cream was avoided in the end
Difference could be of 10-15 grams of fat
Hollandaise, Mayonnaise, Tartare, have egg, oil and vinegar as
the main ingredients. – rich sauces
Continental Cuisine Sauces / Dressings Make the Difference
White sauce has equal quantities of flour and butter or oil.
cheese, mustard, mushroom sauces are prepared with white
sauce as a base - rich in fat
Thousand Island is an oil and egg based dressing - rich in fat
Vinaigrette dressing the main ingredients are vinegar, olive oil
and mustard – rich
Continental Cuisine Sauces / Dressings Make the Difference
Brown sauce (Black pepper) is relatively healthier sauce
Plain tomato based sauces - healthy
Plain lime and vinegar dressing - healthy
Low fat Yoghurt would make a healthy choice
Chutney made of tomatoes, black grapes, and cherries are a healthy accompaniment to roast or grilled meat
Continental Cuisine Fish, Chicken or Meat
Steamed, poached or grilled fish – healthy If lemon butter, dill cream or parsley sauce added - rich If served with Dijon mustard – healthy
Roast, grilled chicken – healthy If Mushroom sauce is added – rich If black pepper sauce is added - healthy If Chutney is added – healthier
Chicken chasseur, Coq au vin, Chicken stroganoff - rich Remove cream – healthy
Continental CuisineFish, Chicken or Meat
Beef Tenderloin Steak is healthier than Beef Stew, Shepherd’s
pie, or Lamb chops
Chicken al Kiev- 60 grams of fat
Crumb fried Chicken, Shepherd’s pie, Fried fish or Fish cutlet –
deep fried – rich
Lobster Thermidor, which despite its fame, is not what a health
conscious gourmet should look for
Client may ask the chef to avoid serving any cream, egg,
and mayonnaise based sauce with the meat
Chinese / Thai Cuisine
A traditional Chinese meal : Steamed rice or noodles Generous amount of vegetables,Soybean products Dried or fresh fish and/or small quantities of meat
A traditional Thai meal : Steamed rice Spicy or pickled vegetables Spicy meat/fish curries (many with coconut milk added)
In India people like to eat fried rice, fried noodles, American Chop Suey
Chinese/ Thai Cuisine Soup
Hot and Sour, Wonton, Mixed Vegetable Clear, Tom Yum soup - light and healthy
Sweet Corn Chicken or Egg Drop - heavy and rich
Tom Kha Kai - rich as coconut milk is added
Client may ask the chef not to add the egg or fried meat
pieces
Chinese/ Thai CuisineCereals
Rice or Noodles (plain / steamed) - healthy
Vegetable, chicken, pork, or shrimp fried rice 1 serving - 25 grams of fat
Pan-fried noodles (Szechwan) 1 serving –10-13 gm fat
Crisp fried noodles (American chop suey) 1 serving –25 grams of fat
Phad Thai – fried noodles with tamarind and bean sprouts 1 serving - 400 calories
Chinese/ Thai CuisineVegetables
Salt and Pepper Vegetables- Deep-fried
Cauliflower or Vegetable Manchurian - Deep-fried
Spinach With Hot Sesame Sauce or Bok Choy - Healthy
Stir-fry Vegetable Dish – Healthy *
Phad Khao Pot Orn Bai Krapao (Stir-fried Baby Corn) – Healthy
Som Tam Esan (Raw Papaya Salad) – Healthy
* In a stir-fried dish ask the chef not to deep-fry the vegetables before
stir-frying.
Chinese/Thai Cuisine Fish, Chicken or Meat
Steamed Pomfret with vegetables or a pan-fried chicken – healthy
Chicken/Pomfret in garlic or ginger sauce – rich in fat (as chicken is first deep-fried, then stir-fried and then the sauce is added)
Pla Jeramet Neung Manao (Steamed Pomfret), Phla Koong (Prawn salad), Kai Yang Esan (Northeast grilled chicken), Kai Phad Bai Krapao (Stir fried Chicken with hot Basil) are healthy choices
Pla Jeramet Sam Ros (Deep fried Prawns) - rich in fat 1 serving may have more than 22 grams of fat
Ask the chef not to deep-fry the meat, fish or chicken in a stir- fried dish
Sugars and Sweets
Fruit Salad
Fruit Sorbet, Rasogulla, Phirni, Caramel Custard, Fruit
Yoghurt - healthier choices Can also be made lighter with artificial sweetener
Kulfi - 1serving - 500 calories
Jalebis and Gulab-Jamuns - deep-fried and then put in
sugar syrup - rich
Continental desserts are rich in cream and egg yolk
Souffles, mousse, custard, shakes can be made with skimmed
milk and artificial sweeteners
Sugars and Sweets Healthy tips
Take a fruit salad instead of the dessert If you do want to take a dessert, eat less than half the portion
served Take advantage of smaller portions available in restaurants or
ice cream spots Check with the chef if they have any low calorie dessert, or
one prepared with artificial sweeteners May be a cup of coffee sweetened with an artificial sweetener
would satisfy the sweet urge
Avoid sweets with a lot of cream, or which have been deep fried
Beverages
Healthy choices for beverages are:
Tomato juice
Plain Nimbu pani
Unsweetened fruit juice
Raw vegetable juice like raddish,carrot etc
Lassi (without sugar)
Tea/coffee (without sugar)
Delayed Meals
Meal Delay Over 1-½ hours
If you take Repaglinide (NovoNorm) – delay taking the
medicine till just before the meal as you normally do.
If you take sulfonylureas or insulin only in the morning: Eat your next snack at the usual time of the meal that has been
delayed. Eat the delayed meal at your usual snack time.
Do not eat another snack after the delayed meal.
Delayed Meals Meal Delay By About One Hour
If you take Repaglinide (NovoNorm) – delay taking the medicine
till just before the meal
If you take a Sulfonylurea or insulin before the meal you can
delay taking the medicine until just before the meal
If you take the medicine earlier, say in the morning, as with
many sulphonylurea and some insulin preparations and the
dinner is to be delayed. In this situation it is important to take
about 15gms of carbohydrate such as fruit or biscuits
Guidelines for Alcohol Consumption
Preferable to restrict alcohol
The ADA recommends
one drink per day for women
two drinks per day for men
If drinking alcohol several times a week, the doctor should be
aware
To prevent hypoglycemia, alcohol should be consumed with
meal
Guidelines for Alcohol Consumption No alcohol to be taken in presence of pregnancy,
pancreatitis, dyslipidemia, neuropathy
Do not drive or plan to drive for several hours after you drink
alcohol
Alcohol contains 7 calories per gram and is utilized by the body like fats. Calculate alcoholic drink as part of calorie intake, substitute it for fats in the meal plan.
For example: 1 alcoholic drink equals 1 fat exchange (90 calories)
(One alcoholic beverage is 12 oz. light beer, 5 oz. wine or 1 ½ oz. distilled spirits such as, vodka, whiskey, gin, etc.)
Guidelines for Alcohol Consumption
Guidelines for Alcohol Consumption Healthy Tips to Sip By
Drink only if blood glucose is under control Test blood glucose to decide if you should drink alcohol For drink mixers, use calories-free choices—diet soda, club
soda, diet tonic water, or water Drink alcohol with a snack or a meal not empty stomach Quench thirst with water or a no calorie beverage and not
alcohol Wear Diabetes identification card that notes you have diabetes Healthy choice for snacks - fat free popcorn, crackers, or
salads
Nutritive and Non Nutritive Sweetener
Non Nutritive (Artificial) sweeteners Saccharin - Bitter after taste Aspartame - Has a delayed sweetness taste, is unstable at high
temperatures
Nutritive sweeteners Fructose – 4 cal/g Sorbitol – 4 cal /g Mannitol- 2 cal/g
Artificial Sweeteners is added to tea and coffee, used
to make sweets/ desserts at home
Eating out in India People with diabetes or heart ailments can eat in restaurants – with
your care and understanding
They can get healthy choices while eating out -with your expertise
Give your client the option to choose a healthy meal
Put it on your menu card
Experiment and popularize healthier Indian curries
Be the trend setters and your clients will follow and appreciate your initiatives
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