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 America’s Eating Out Habits Eating Out Safely Eating Out Safely Restaurant Eater’s Tip List Restaurant Eater’s Tip List Sizing Up Salad Bars Sizing Up Salad Bars Quick Service Foods Quick Service Foods Eating Out Ethnic Style 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. NRA estimates Americans eat out four time a week - or about 200 meals a year. Foodservice receives about 44% of every dollar consumers spent. 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 31.5% of calories in home foods. Fat contributed to 37.6% in away-from- 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. 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 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. 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 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? 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? pasta with a tomato-based sauce usually has fewer calories than a hamburger? at your request many restaurants will do-it-your- way? at your request many restaurants will do-it-your- way?

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

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

9. Menu Language Less Fat: baked, braised, broiled, cooked in it own juices, grilled, poached, roasted, steamed, stir-fried 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 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 More Sodium: barbecued, cured, in broth, marinated, pickled, smoked, teriyaki

10. Restaurant Eater’s Tip List Have it your way! Ask questions. Have it your way! Ask questions. Find out portion sizes. Find out portion sizes. Order “off the menu” to meet needs. Order “off the menu” to meet needs. Follow the Food Guide Pyramid. Follow the Food Guide Pyramid. Order a taste adventure. Order a taste adventure. Pass on all-you-can-eat specials, buffets and unlimited salad bars. 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. Order what you want, despite what others choose. Choose an appetizer as a main course. 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. 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. Send it back if it isn’t right. Have the tortillas or bread removed if you nibble. Have the tortillas or bread removed if you nibble.

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

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

14. To Control Salad Bar Calories Enjoy plenty of vegetables, legumes and fresh fruit. Enjoy plenty of vegetables, legumes and fresh fruit. For protein, add legumes, lean meat, turkey, crabmeat and cheese. For protein, add legumes, lean meat, turkey, crabmeat and cheese. Go easy on high fat toppers and side salads. Go easy on high fat toppers and side salads. Use a small salad plate. Use a small salad plate. Try a low-fat or fat-free dressing; A splash of flavored vinegar or lemon; Or plain. 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. Be aware of the trend “big,” “deluxe,” or “super” size. Go easy on snacks. Go easy on snacks. Balance your food choices during the day. Balance your food choices during the day. Remember moderation and variety. Remember moderation and variety. Go easy on condiments on salads and sandwiches. 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. For fried foods, pay attention to the oil used, but rely on mostly grilled, broiled, steamed or microwaved fast foods. Split your order. Split your order.

17. Quick Service Foods About 8% of all meals are eaten in a car. About 8% of all meals are eaten in a car. It can be messy. It can be messy. It is dangerous. 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. 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! Better yet.....relax with your food!

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

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

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

21. Eating Out Ethnic Style - Mexican One-fourth of all restaurants today feature foods with a Mexican flavor. 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. 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. 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. Order guacamole and sour cream on the side. Go easy on the chile con queso. Go easy on the chile con queso. Ask for soft tacos. Ask for soft tacos. Order a low-fat appetizer. Order a low-fat appetizer. Choose the regular plate. Choose the regular plate. Choose mostly baked or stir-fried entrees. Choose mostly baked or stir-fried entrees.

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

24. Eating Out Ethnic Style - Chinese Chinese foods are among the three most popular for ethnic dining. Chinese foods are among the three most popular for ethnic dining. Focus on vegetables, rice and noodles - nutritious option. Focus on vegetables, rice and noodles - nutritious option. Chinese cuisine reflects the different cooking styles, ingredients and flavorings of China’s many regions. 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. Enjoy the flavorful soups as a starter or main dish. Go easy on fried appetizers. Go easy on fried appetizers. Enjoy the variety of vegetables. Enjoy the variety of vegetables. Order plain rice and noodles, no fried. Order plain rice and noodles, no fried. Avoid dishes with meat that is breaded and deep fat 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. 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. For smaller appetites, enjoy dim sum if it’s steamed. Enjoy your fortune cookie. Enjoy your fortune cookie. Control the urge to overeat. Control the urge to overeat.

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

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.