Eating Out Everywhere Canadians spend more and more of their food budget eating out, compared to preparing and eating their meals at home. In 2001, families spent about 30% of their household food budget on food purchased from restaurants (Statistics Canada, 2003). More recent reports suggest this has increased to about 40% for many of us.
Food is everywhere Fast food restaurants Drive-through Take-away orders Food courts Corner stores Fundraisers Vending machines Catering trucks or hotdog stands Ready-to-eat foods from supermarkets Most of us eat out as part of our daily or weekly routine. Besides eating in a sit-down restaurant, think about all of the places that you buy and eat your meals and snacks:
Nutritional Effects of eating out Eating out, on a regular basis, is having a negative effect on the quality of our diets. This can affect our short-term and long-term health in several ways. Typically, with some exceptions, ready-to-eat foods that are purchased and/or eaten away from home are: higher in calories, fat, sugar and salt lower in nutrients (e.g. calcium, iron, folic acid, and anti-oxidants) lower in dietary fibre
Health Effects of eating out The short-term and long-term health effects of a nutritionally poor diet include an increased risk for: Chronic diseases like heart disease, hypertension, type 2 diabetes, certain types of cancer, osteoarthritis, obesity, etc. Overweight and obesity which are associated with poor self-esteem and depression in children and adults Being at an unhealthy body weight is an added risk factor for the diseases noted above
More Health Effects for children There are many health effects of a nutritionally-poor diet on children later on in their lives (including those mentioned on the previous slide). But, conditions that were once only seen in adults are now being seen in children (e.g. type 2 diabetes). These health effects are in addition to the risk of children not meeting their nutritional requirements needed for proper growth and development (e.g. iron-deficiency anemia).
Fast Food Restaurants The typical fast food restaurant gets a large chunk of this eating-out traffic, whether or not food is purchased and eaten there, eaten in the car or back at work, or at home.
Its All About Balance Although its OK to eat out sometimes, it can be difficult to make healthier choices at fast food restaurants. The good news is that many fast food restaurants are starting to cater to the health conscious consumer. You and your family CAN make healthier choices at many fast food restaurants. The following slides will show you how…
Dare to Compare … hamburger meal You can save 847 calories and 28 grams of fat by choosing Option B! Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurants website. Menu ItemCalories (kcals) Fat Grams (g) Option A Variety of brand-specific burger items e.g. Burger King Whopper, MacDonalds Big Mac, etc. 80035 Large French fries55026 Medium soft drink (not diet)2200 Total157061 Option B Single cheese burger, mustard, ketchup, tomato, lettuce on a white bun 37518 Small French fries22010 2% Milk (250 mL or 1 cup)1285 Total72333
Dare to Compare … chicken burger meal You can save 497 calories and 17 grams of fat by choosing Option B! Menu ItemCalories (kcals) Fat Grams (g) Option A Most breaded chicken breast, mayonnaise-type sauce, tomato, lettuce on a white bun 42520 Large French fries55026 Medium soft drink (not diet)2200 Total119546 Option B Grilled chicken breast with ketchup, tomato, lettuce on a white bun (no mayonnaise-type dressing) 35014 Small French fries22010 2% Milk (250 mL or 1 cup)1285 Total69829 Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurants website.
Honourary Mention for French fries French fries is the #1 food choice that is ordered most often when eating out. But, this distinction comes with a price for those who eat them on a regular basis. 20 Years AgoToday 210 calories550 calories 10 grams of fat25 grams of fat Thats almost 350 more calories and 2.5 times more fat found in todays typical serving.The suggested serving size is about 1/3 of what most fast food restaurants now serve.
Dare to Compare … pizza meal You can save 792 calories and 24 grams of fat by choosing Option B! Menu ItemCalories (kcals) Fat Grams (g) Option A 3 Slices of pepperoni pizza (medium crust) from a medium-sized pizza 78030 2 Cheese breadsticks40020 Medium soft drink (not diet)2200 Total140050 Option B 2 Slices of Hawaiian-style or Veggie-style pizza (thin crust) from a medium pizza 40014 Side salad with low-fat, Ranch-style dressing807 2% Milk (250 mL or 1 cup)1285 Total60826 Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurants website.
Dare to Compare … sub sandwich meal You can save 482 calories and 33 grams of fat by choosing Option B! Note: Values are approximate. For exact nutritional information about a fast food product, visit the fast food restaurants website. Menu ItemCalories (kcals) Fat Grams (g) Option A 12 Cold assorted meat sub sandwich, sauce or topping, tomato, lettuce, pickles on white bun 60040 Ranch-style sauce, regular (2 Tbsp)12014 Medium soft drink (not diet)2200 Total94054 Option B 6 Roast beef sub sandwich, mustard, sauce, tomato, lettuce, pickles on white bun 23014 Stock-based soup (e.g. chicken noodle, minestrone, etc.) (1 cup) 1002 2% Milk (250 mL or 1 cup)1285 Total45821
Option A Choices Choosing traditional fast foods like those meals described in Option A can provide up to 2/3 of the daily energy (calorie) needs for most men and women, in only one meal! Eating Option A-type fast foods on a regular basis can lead to very unhealthy, high intakes of calories and saturated fat, and low intakes of several key nutrients.
Key Points to Consider To make your next fast food meal healthier by reducing calories and adding more nutrients, try the following: Choose broiled, grilled or roasted meats instead of deep-fried. Try bean burritos or chili. Limit the amount of added sour cream or special sauces that you use. Choose low-fat white or chocolate milk, or a smaller serving of 100% fruit juice to give your meal a nutritional boost - they add nutrients like calcium, vitamin D, folic acid, etc.
More Key Points Choose a baked potato instead of fries (go easy on the sour cream; ask for low-fat version, if available). Go for green! Look for dark greens, a variety of colours and lots of vegetables. To reduce calories and fat, when you order your salad, ask for low-fat dressing on the side. Choose a whole wheat bun or bread, if available, for added fibre and other nutrients.
More Key Points Choose the low-fat or fat-free sauces and toppings for hamburgers and other sandwich-type meals. Use low-calorie toppings like ketchup, mustard, salsa, and relish. Order lean meats for sandwiches and subs such as turkey, chicken breast, roast beef, or ham instead of high-fat meats like pepperoni, salami, etc. Avoid super-sizing your meal. Extra large servings are not a good deal when it comes to your weight and your health!
Add-ons from Home Pack a few nutritious lunch or snack items from home if you plan to pick up an order from a fast food restaurant to eat it in your car, or back at work. Try including fresh veggies (carrots, peppers); 100% fruit juice; low-fat granola bars; fresh fruit; dried fruit, etc.
Shake-Up on Salt A practical goal for daily sodium (salt) intake is about 2,000 mg/day – the lower the better for your health. The challenge is that many fast food items contain as much as 1,500 mg, in just one meal! Look for fresh, less processed items like a sandwich, a baked potato, fresh fruit or green salad to complement your saltier, fast food entrée. Dont add more salt to your food - try pepper or other non salt containing spices!
Final Thoughts The next time you visit a fast food restaurant for breakfast, lunch, dinner, or for a snack, think about how you can: Reduce the calorie and fat content of the meal. Boost the nutritional quality of the meal. Make small changes to what you order and benefit your health.
Website Resources Interactive Nutrient List for Fast Food Restaurants www.olen.com/food/ Nutrition Resource for Parents www.nutritionforkids.com Smart Mouth (for kids) www.smartmouth.org
More Resources Latest Health Issues newsletter Family Focus Latest brochure Weighing in on Family Health Other electronic presentations Focusing on Better Family Eating Habits Families on the Move No Kids of Your Own to be a Role Model For?
Contact Information Windsor-Essex County Health Unit 360 Fairview Avenue West, Suite 215 Essex, Ontario N8M 3G4 519-258-2146 x 3100 www.wechealthunit.org