Eating Out Versus Cooking In

Laura Astbury, MS, RD

Arizona Nutrition Network

January 30, 2009

Introduction

• Menus

• Cost and nutrient comparison

• Resources

Menus

Two types of menus

• Healthy foods prepared at home

• Fast foods

Breakfast

• Prepared at Home– 1 small banana– 1 cup oatmeal– ½ cup orange juice

• Fast Food– Sausage, egg and

cheese biscuit sandwich

– Small order of hashbrowns

– Small coffee, 1 cream and 1 sugar

Snacks

• Prepared at Home• Snack # 1

– 7 wheat crackers– 2 ounces low fat

cheese

• Snack # 2– 6 ounces fat free fruit

yogurt– ¼ ounce peanuts, no

salt added

• Fast Food• Snack # 1

– Potato chips

• Snack # 2– Candy bar

Lunch

• Prepared at Home• Sandwich

– 2 slices whole wheat bread– 2 ounces deli turkey– ½ tomato, sliced– ½ cup lettuce– 1 Tablespoon light

mayonnaise

• ½ cup baby carrots• 1 small apple• 1 cup low fat milk

• Fast Food• Cheeseburger• Medium fries• Medium soda

Dinner

• Prepared at Home• ½ cup peas• ½ cup cauliflower• 4 ounces baked

chicken breast• 1 Tablespoon olive oil• ½ cup brown rice• 1 pat margarine

• Fast Food• Fish sandwich (no

tartar sauce)• Medium fries• Medium soda

Dessert

• Prepared at Home• Fruit Smoothie

– 1 cup low fat milk– 1 cup strawberries– Ice

• Fast Food• 1 cup vanilla ice

cream

Cost Comparison

• Average of food prices from three grocery stores

• Average of food prices from three fast food restaurants

• Cost comparison done in April 2008

Cost Comparison Meal Prepared at Home Fast Food

Breakfast $0.37 $3.72

Snack $0.64 $0.16

Lunch $2.01 $4.35

Snack $0.72 $0.67

Dinner $0.87 $3.99

Dessert $0.53 $0.34

Cost Comparison cont.

• Total cost of food for one day– Prepared at home: $5.14– Fast food: $13.23

– Savings of food prepared at home: $8.09– One year savings of: $2,952.85

Nutrient Comparison

Food Source

Total Calories

Total Fat (g)

Sodium (mg)

Home Prepared

1765 51.3 1874

Fast Food 3646 181.6 4706

Nutrient Comparison cont.

• Preparing meals at home saved:– 1881 calories – 130.3 g fat– 2832 mg sodium

Is this significant?

Comparison with 2005 Dietary Guidelines for Americans

Total calories

Total fat

(g)

Sodium (mg)

Home prepared

1765 51.3 1874

Fast Food 3646 181.6 4706

2005 DG 2000 40-70 <2300

Food Choices Make a Difference

• Diets higher in calories, sodium and fat lead to increased risk for:

• High blood pressure

• Cardiovascular disease

• Certain cancers

• Diabetes

Making Healthy Choices When Eating Out

• MyPyramid tips:– Order water, unsweetened tea or other

beverage with no added sugar– Ask for salad dressing served on the side– Order grilled instead of fried foods– Choose “small” or “medium” portions

Making Healthy Choices When Eating Out cont.

• Healthy Dining restaurant nutrition program

• http://healthydiningfinder.com/site/

Eating at Home Made Easy

• Plan meals in advance

• Make a shopping list to follow

• Save time by cooking enough for two meals

• Prepare meals on the weekend and freeze for use during the week

Questions?