Nutrition in the Fast Lane

1. Nutrition in the Fast Lane Sandra Bastin, PhD, RD University of Kentucky

2. Today’s Healthier Choice is Tomorrow’s Better Health! • America’s Eating Out Habits • Eating Out Safely • Restaurant Eater’s Tip List • Sizing Up Salad Bars • Quick Service Foods • Eating Out Ethnic Style

3. America’s Eating Out Habits • NRA estimates Americans eat out four time a week - or about 200 meals a year. • Foodservice receives about 44% of every dollar consumers spent.

4. America’s Eating Out Habits • Fat contributed to 31.5% of calories in home foods. • Fat contributed to 37.6% in away-from-home foods. • The fiber content of away-from-home-foods was 25% less than that of home foods.

5. America’s Eating Out Habits • The calcium content of away-from-home foods was more than 20% below recommended. • The iron content of away-from-home foods for teenage girls was 29% below recommended.

6. Did You Know? • a do-it-yourself salad often has more calories than a deluxe burger, fries and a shake? • a quick service chicken or fish sandwich may be higher in fat than a hamburger? • pasta with a tomato-based sauce usually has fewer calories than a hamburger? • at your request many restaurants will do-it-your-way?

7. Eating Out Safely! • Check for cleanliness. • Check temperature at salad bar. • Food bars and displays should have a sneeze guard or hood. • Avoid eating raw meat. • Check your burgers.

8. Restaurant Eater’s Tip List • Plan Ahead. • Think about the whole day’s food choices. • Avoid skipping breakfast or lunch. • Patronize restaurants with menu variety. • Try ethnic food. • Have it your way! • Learn to speak the language.

9. Menu Language • Less Fat: baked, braised, broiled, cooked in it own juices, grilled, poached, roasted, steamed, stir-fried • More Fat: au gratin, breaded, buttered, creamed, crispy, fried, pastry, prime, rich, sauteed, scalloped, with gravy or sauce • More Sodium: barbecued, cured, in broth, marinated, pickled, smoked, teriyaki

10. Restaurant Eater’s Tip List • Have it your way! Ask questions. • Find out portion sizes. • Order “off the menu” to meet needs. • Follow the Food Guide Pyramid. • Order a taste adventure. • Pass on all-you-can-eat specials, buffets and unlimited salad bars.

11. Restaurant Eater’s Tip List • Order what you want, despite what others choose. • Choose an appetizer as a main course. • If you choose a high-fat entree, balance it with low-fat choices for the rest of the meal. • Send it back if it isn’t right. • Have the tortillas or bread removed if you nibble.

12. Restaurant Eater’s Tip List • Eat slowly. Stop eating before you feel too full. • Limit alcoholic beverages. • Pass or share dessert. • Enjoy! Enjoy! Enjoy!

13. Regular Salad Dressings Cheese Croutons Bacon Bits Nuts Chow Mein Noodles Olives Potato Salad Pasta Salad Macaroni Salad Creamy Soups Cheese & Crackers Desserts Sizing Up Salad BarsExcessive calories, fat or sodium don’t come from lettuce, tomatoes, cucumbers or other fresh vegetables.

14. To Control Salad Bar Calories • Enjoy plenty of vegetables, legumes and fresh fruit. • For protein, add legumes, lean meat, turkey, crabmeat and cheese. • Go easy on high fat toppers and side salads. • Use a small salad plate. • Try a low-fat or fat-free dressing; A splash of flavored vinegar or lemon; Or plain.

15. Quick Service Foods • Be aware of the trend “big,” “deluxe,” or “super” size. • Go easy on snacks. • Balance your food choices during the day. • Remember moderation and variety. • Go easy on condiments on salads and sandwiches.

16. Quick Service Foods • For fried foods, pay attention to the oil used, but rely on mostly grilled, broiled, steamed or microwaved fast foods. • Split your order.

17. Quick Service Foods • About 8% of all meals are eaten in a car. • It can be messy. • It is dangerous. • If you do eat in the car, pull over first and take the few minutes to eat without having to think about driving. • Better yet.....relax with your food!

18. Eating Out Ethnic Style -Italian • Most popular restaurant food in U.S. • Two-thirds of all restaurants feature Italian fare. • Order a fresh insalata to round out your meal. • Look for traditional bean and vegetable dishes.

19. Eating Out Ethnic Style -Italian • Try polenta, gnocchi or risotto instead of pasta. • Watch portion size. • Go easy on veal scaloppini and chicken or veal parmigiana.

20. Minestrone soup Garden salad Bread sticks Vinegar & oil dressing Pasta with red sauce (marinara) Chicken cacciatore Cappuccino Italian fruit ice or fruit Antipasto plates Buttered garlic bread Creamy Italian dressing Italian sausage and prosciutto Fried dishes Cannoli Enjoy more often... Sometimes........

21. Eating Out Ethnic Style -Mexican • One-fourth of all restaurants today feature foods with a Mexican flavor. • The staples - tortillas, beans and rice are great sources of complex carbohydrates, and beans supply fiber, too. • Mexican or Tex-Mex cuisine can be high in fat and sodium.

22. Eating Out Ethnic Style -Mexican • Order guacamole and sour cream on the side. • Go easy on the chile con queso. • Ask for soft tacos. • Order a low-fat appetizer. • Choose the regular plate. • Choose mostly baked or stir-fried entrees.

23. Salsa or jicama Soft taco, enchilada, Arroz con pollo, burrito, tamale, fajitas, black bean soup Red beans and rice, Spanish rice or refried beans (no lard) Fruit or Flan for dessert Guacomole dip, sour cream., extra cheese Crispy, fried tortillas Taco salad, tostadas, quesadilla, chile relleno, chimichanga Sopapillas or fried ice cream Enjoy more often... Sometimes........

24. Eating Out Ethnic Style -Chinese • Chinese foods are among the three most popular for ethnic dining. • Focus on vegetables, rice and noodles - nutritious option. • Chinese cuisine reflects the different cooking styles, ingredients and flavorings of China’s many regions.

25. Eating Out Ethnic Style -Chinese • Enjoy the flavorful soups as a starter or main dish. • Go easy on fried appetizers. • Enjoy the variety of vegetables. • Order plain rice and noodles, no fried. • Avoid dishes with meat that is breaded and deep fat fried.

26. Eating Out Ethnic Style -Chinese • Go easy on MSG, soy sauce, and black bean, hoisin and oyster sauce, if you are watching your sodium intake. • For smaller appetites, enjoy dim sum if it’s steamed. • Enjoy your fortune cookie. • Control the urge to overeat.

27. Wonton or hot-and-sour soup Steamed rice, egg rolls, fish, dumplings Chicken, scallops or shrimp with vegetables Tofu Stir-fried dishes Fried wontons, egg rolls, rice, noodles Peking duck Fried fish with lobster sauce Sweet-and-sour dishes with breaded, fried ingredients Enjoy more often... Sometimes........

28. You don’t have to give up all your favorite foods to eat out! Simply balance higher calorie, fat and sodium menu items or meals with foods or meals that have less.