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Eating Out Versus Cooking In: Cost and Health Comparison

Explore cost and nutrient differences between eating out and cooking at home, with menus, cost analysis, nutrient comparisons, and tips for healthy choices while dining out.

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Eating Out Versus Cooking In: Cost and Health Comparison

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  1. Eating Out Versus Cooking In Laura Astbury, MS, RD Arizona Nutrition Network January 30, 2009

  2. Introduction • Menus • Cost and nutrient comparison • Resources

  3. Menus Two types of menus • Healthy foods prepared at home • Fast foods

  4. 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 Breakfast

  5. 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 Snacks

  6. 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 Lunch

  7. 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 Dinner

  8. Prepared at Home Fruit Smoothie 1 cup low fat milk 1 cup strawberries Ice Fast Food 1 cup vanilla ice cream Dessert

  9. 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

  10. Cost Comparison

  11. 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

  12. Nutrient Comparison

  13. Nutrient Comparison cont. • Preparing meals at home saved: • 1881 calories • 130.3 g fat • 2832 mg sodium Is this significant?

  14. Comparison with 2005 Dietary Guidelines for Americans

  15. 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

  16. 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

  17. Making Healthy Choices When Eating Out cont. • Healthy Dining restaurant nutrition program • http://healthydiningfinder.com/site/

  18. 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

  19. Questions?

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