1. Making Restaurant- Quality Foods at Home with Healthier Choices By Eddie Han, Jessie Ho

2. Outline 1. Introduction 2. Goals 3. Statistics 4. Key messages 5. Adverse Effects of High Fat and High Sodium Diet 6. Tips on Healthy Cooking 7. Comparison of Our Recipes and Restaurant Recipes 8. Benefits of Using Soy Products

3. Introduction Consequences of unhealthy eating Increase in nutrition-related diseases Increase medical expense Increase length of stay (LOS) in hospital Links to health risks Calcium, magnesium, Vitamin D Folate, Vitamins B12 and B6

4. Goals 1. To promote healthy eating 2. To inform adverse effects of high fat and high sodium diet 3. To provide tips on reducing sodium in cooking 4. To teach the ways to tell apart saturated and unsaturated fats 5. To provide tips on making healthy restaurant-quality foods at home

5. Statistics 1 out of every 3 fast food meals topped 1,000 calories Lancet article 3 to 5 hours post intake of fast food 51% depressed

6. Key Messages 1. Easy, convenient, and inexpensive restaurant-quality meals can be made at home. 2. Shake the herb not the salt. 3. Unsaturated fats satisfy your body and your appetite.

7. Risks of High-Fat and High-Sodium Diet 1 in 4 Americans die of heart disease (American Heart Association) Americans on average consume 3436mg sodium per day (CDC) Diet high in fat Higher risk for heart disease Can also lead to obesity, stroke Diet high in sodium Can cause high blood pressure Also one of the risk factors for heart disease and stroke

8. Tips on Healthy Cooking Ways to reduce salt in cooking Use herbs and spices Use less sodium products such as reduced-sodium stock Choose fresh food or frozen foods with little or no sodium Rinse canned vegetables before use Ways to reduce fats Trim off skin and fat Shop for lean meats, fish, and poultry Bake, broil, roast, or grill meats Choose low-fat or fat-free dairy products http://www.getresponse.com/archive/hitchmailinglist/10-Herbs-and-Spices-that-Make-Bland-Diet- Food-Absolutely-Mouth-Watering-the-Weekly-Hitch-Fit-Buzz-10435077.html

9. Saturated Vs. Unsaturated Fats Saturated Fats Mostly from animal sources, solid at room temp. Increase risk for heart disease Unsaturated Fats Mostly from plant sources, liquid at room temp. Decrease cholesterol levels http://thescienceofeating.com/fats/

10. Our Recipes Vs. Restaurant Recipes Spinach Artichoke Dip http://www.food.com/recipe/spinach-artichoke-dip-1209 Our Recipe: TOTAL CALORIES: 70 TOTAL FAT: 1G CHOLESTEROL: 5 MG SODIUM: 280 MG PROTEIN: 9 G TGI Fridays Spinach Artichoke Dip: TOTAL CALORIES: 240 TOTAL FAT: 16G CHOLESTEROL: 40 MG SODIUM: 800 MG PROTEIN: 16 G

11. Our Recipes Vs. Restaurant Recipes Chicken http://www.kansascitysteaks.com/Tomato-Onion-and-Herb-Breaded-Chicken-Breast.3.htm Almond-Encrusted Chicken Breast (1 piece) TOTAL CALORIES: 200 TOTAL FAT: 12G SODIUM: 210 MG PROTEIN: 14 G Popeyes Fried Chicken (1 piece) TOTAL CALORIES: 350 TOTAL FAT: 20G SODIUM: 1130 MG PROTEIN: 33 G

12. Our Recipes Vs. Restaurant Recipes Cheesecake Strawberry Toped Greek Yogurt Cheesecake: http://chocolatecoveredkatie.com/2012/09/24/greek-yogurt-cheesecake/ TOTAL CALORIES: 310 TOTAL FAT: 10 G CHOLESTEROL: 5 MG SODIUM: 320 MG PROTEIN 10 G Cheesecake Factory Original Cheesecake TOTAL CALORIES: 450 TOTAL FAT: 28 G CHOLESTEROL: 115 MG SODIUM: 340 MG PROTEIN: 7 G

13. Benefits of Using Soy Products Essential Amino Acids Affordable Means to Receive Protein Preventative Tool Prostate Cancer Breast Cancer

14. Key Messages 1. Easy, convenient, and inexpensive restaurant-quality meals can be made at home. 2. Shake the herb not the salt. 3. Unsaturated fats satisfy your body and your appetite.

15. References 1. Cooper C. Soy: When Its Good, When Its Bad, and How to Tell. Huffington Post Web Page. 2 July 2012. Available at: http://www.huffingtonpost.com/craig-cooper/soy-and-chocolate-too- muc_b_756604.html. Accessed 16 October 2013. 2. Mahan KL, Escott-Stump S. Krausess Food & Nutrition Therapy 12th ed. St. Louis, Missouri: Saunders Elsevier, 2008. 3. Robinson F. Addressing the issue of poor nutrition. Practice Nurse. 40(10):9 4. Morris I. How fast food affects you negatively. SFGate Web Page. 2013. Available at: http://healthyeating.sfgate.com Accessed 16 October 2013