Eating Healthy When Eating Out

Drexel University Nutrition Center

Project Sponsors

•School District of Philadelphia

•Nutrition Center, Department of Biology, Drexel University.

•USDA project funded through the Food Stamp Program.

“Eat.Right.Now” Nutrition Education Program

• Mission: to provide nutrition education to food stamp eligible adults and children in the Philadelphia community

• Official Nutrition Education Program of the School District of Philadelphia

• Nutrition activities provided by trained nutrition educators

What We Do

• Nutrition education in the classroom

• Nutrition lessons for teachers

• Health fairs, Science fairs

• Assembly programs

• Girls and Boys Clubs

• Cooking Clubs

• Fruit Markets

• Training for School Personnel

• Home and School meetings

• Parent workshops

• School Health Council

• Sports Nutrition

• Career Fairs

Prevalence of Overweight in Youth

Overweight Youth = Obese Adults

0

10

20

30

40

50

60

70

80

Percentage

Preschool

School-age

Adolescent

National Institute for Health Care Management, Nov 2003

Benefits of Healthy Eating

• Better School Performance

• Developmental growth

• Prevention of overweight

• Prevention of chronic disease

Prevent Chronic Disease

Choose healthy foods to prevent:

• High blood pressure

• High cholesterol

• Heart disease

• Stroke

• Diabetes

• Cancer

• Weight gain

Healthy artery = normal blood flow

Plaque deposits = less blood flow

Energy Imbalance•More foods available everywhere

•More meals out (bigger portions)

•More sugar-sweetened beverages

•Successful food advertising

•More TV

•More car travel

•Fewer Physical Education classes

•Fewer safe walking/biking routes

•Lower perception of safetyIncreased Energy (Calorie) Intake

Decreased Energy Expenditure

100 extra calories per day

10 pound weight gain per year

2005 Dietary Guidelines:

•Make 1/2 your grains whole grains.

•5 to 9 servings of fruits and vegetables.

•2-3 servings of calcium- rich foods.

•Go lean with protein.

•Know your fats.

My Pyramid

Key Messages

• Make smart choices within and among the food groups through moderation

• Choose a variety of foods

• Get the most nutrients from your calories through proportionality

• Keep a balance between food intake and physical activity

How portions have changed

Calorie Difference: 257 calories

590 calories

CHEESEBURGER

20 Years Ago Today

333 calories

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL

20 Years Ago Today

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

610 Calories6.9 ounces

Calorie Difference: 400 Calories

French Fries

20 Years Ago

Today

210 Calories

2.4 ounces

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

PEPPERONI PIZZA

20 Years Ago Today

500 calories 850 calories

Calorie Difference: 350 calories

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

CHICKEN STIR FRY

20 Years Ago Today

435 calories 2 cups

865 calories4 ½ cups

Calorie Difference: 430 caloriesAdapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Calorie Difference: 165 Calories

250 Calories 20 ounces

85 Calories 6.5 ounces

SODA

20 Years Ago Today

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Reading Labels• Check serving size and

servings per container• Check calories• Percent Daily value (%)

– 5% is Low – 20% is High

• Aim for low % for fat, saturated fat, cholesterol, and sodium

• Aim for high % for fiber, calcium, iron, vitamin A, and vitamin C

How Much Sugar is in your beverage?27grams x 2.5 servings = 67.5

grams1 teaspoon of sugar = 4 grams

67.5 / 4 = 16.9

teaspoons of sugar

Fast Food ???

What is the healthiest choice when it comes to fast food ?

??

Pop Quiz: Which meal has the least amount of fat?

#1 Quarter pound burger with cheese, large fries and diet soda

#2 Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda

#3 Taco salad and bottled water

54 grams

34 grams

48 grams

Fast Food Meal Before:

What you might choose:

• Quarter pound burger w/cheese

• Large fries• Large milkshake

0

10

20

30

40

Quarter

pound burger

w/cheese

Large Fries 21oz.

Milkshake

Grams of Fat

Totals:

1770

Grams of Fat =

68

Calories =

Grams of Fat

Fast Food Make-Over:

0

10

20

30

40

1/4 Pound

Burger vs.

Grilled Chx

L. Fries vs.

S. Fries

Milkshake vs.

Water Before

After

After: Grilled Chicken Sandwich,Small Fries and Water Totals:

Calories = Grams of Fat =

630

27

Grams of Fat

• Burger Joint - single burger or grilled chicken and a small order of fries or baked potato.• Convenience Store - turkey and cheese hoagie and a piece of fruit.

• Pizza Place - 2 slices of thin pizza with a veggie topping or a side salad with breadsticks.• Mexican Place - bean burrito and low fat chips and salsa.

Good choices when eating out

Healthful Hints:

• Choose vegetable topped pizza - skip fatty meat toppings

• Choose grilled chicken - skip fried foods

• Choose smaller portions - skip “super size”

• Other good choices:

•baked potato

•side salads

•bean burritos

•frozen yogurt

•fruit

Fast Food

Restaurants

•Take half home for another meal or share with a friend

• Use salsa and mustard instead of mayonnaise or oil

• Order water or diet beverages

• Skip fried foods with breading or remove breading

•Ask for salad dressing on the side

More Healthful Hints:

Beverages

• Lower intake of sugar

• Limit soda, fruit drinks, sweetened iced tea– Empty calories– Weight gain– Tooth decay

• Choose water, milk, diet drinks more often

Setting Healthy Goals

• Be specific• Put it in writing

• Set realistic goals• Develop an action plan

• Believe in yourself• Be flexible

• Reward yourself

Any Questions??