Whitehall School District FCS Department Mrs. Stendahl Eating Out Nutritiously Whitehall School District FCS Department Mrs. Stendahl

Terminology Entrée A la carte

Introduction Eating out is a growing trend More than 20% of our meals are eaten away from home Most people enjoy eating out Nutrition can be a concern when eating out Take care to make healthy food choices when eating at restaurants, at school and on the go

Types of Restaurants Full-Service Cafeteria Restaurant Buffet Smorgasbords Fast-Food

Full-Service Restaurants Offers table service which means you sit at table and a server takes your order Nutrition varies depending on the menu Usually a wide variety of choices May specialize-steaks, seafood, Italian, etc.

Full-Service Restaurants Food is usually cooked to order You can usually have items prepared to your request such as dressing on the side, no sauces, etc. You can choose lower fat options through these requests

Cafeteria Usually there are limited entrée choices You stand in front of a counter and request your food Perhaps you actually pick up the items you desire and proceed to a checkout You have limited options to choose lower fat, sugar and sodium content food items

Restaurant Buffet Wide variety of food available Usually advertised as “all you can eat” It is easy to overdo Lots of healthy choices if you have willpower to avoid those that are not

Smorgasbords Self-serve type of meal Not always multiple times to go up and fill a plate Always get a clean plate for each trip to the ‘bar’ Smorgasbords and buffets are higher risk food options because many more people handle the food and utensils

Fast-Food Restaurants Typically offer high fat, sugar and sodium foods Sometimes will alter the menu to have what appears to be more nutritious items Read the nutrition charts carefully What you see may not be what you get nutritionally

Fast-Food Restaurants You may not be able to alter how food is prepared

Choosing a Restaurant Many factors influence what type of restaurant one chooses to dine at Price Speed of Service What others will eat Play area attractions Toy offers Special offers and free items promoted with school programs

Choosing from the Menu Here are a few menu cues to follow for high fat foods: Sautéed Creamed Au gratin Scalloped Batter-dipped Fried Breaded In it’s own gravy In a cheese sauce Rich

Portion Sizes Most often restaurants offer more than a portion of the entrée and other foods served You can ask for a smaller portion but be aware that the price might not be any less You can ask for a food container to take half of the entrée home you can eat leftovers as a snack of meal the next day

Portion Sizes You can make a meal of an appetizer and a salad If you get more than you can or feel you should eat, do not eat it

Smart Side Dishes In a full-service restaurant the entrée may include particular accompaniments For example a sandwich may come with fries or a salad Avoid high fat side dishes Ask if you can order items a la carte Choose healthy accompaniments such as whole wheat bun, steamed vegetables or fruit

Topping it Off In many cases many of the foods served in restaurants would not be too bad nutritionally but it is the sauces that make them poor choices Rich sauce or gravy on the entrée, butter or sour cream on a potato, dressing on the salad, and mayonnaise on a sandwich are many examples of high fat choices

Topping it Off Solutions Ask for the food to be served without the topping Use a substitute that is lower in fat and calories such as low-fat dressing, lemon juice, vinegar, pepper or herbs Ask that rich sauces and toppings be served on the side and you can use a small amount You can even ask for light salt

Fast Food Suggestions Breakfast Items Main Dishes Beverages Whole grain cereal/LF milk Bran muffin Main Dishes Small burger with lettuce and tomato Roast beef sandwich Grilled or roast chicken sandwich Chicken white meat and do not eat the skin Salad made with lean meat or poultry Beverages Low-fat milk Fruit juice water Side Dishes Tossed Salad Plain baked potato Mashed potatoes Plain pasta Corn on the cob Baked beans

Salad Bar & Buffet Choices Salad bars are a good way to include fruits and vegetables in your diet You must be careful or you can add a lot of fat and calories to your meal Avoid potato salad, macaroni salad, and marinated vegetables which are high in fat Load up on leafy greens, carrots, broccoli, melon, and other healthy choices

Salad Bar & Buffet Choices Limit your dressings and cheeses Select low-fat foods such as fruits, vegetables, whole-grain breads, low-fat dairy products and lean meat, poultry and fish

Eating at School Most schools have a lunch program designed with nutrition in mind You may be able to choose a la carte items that increase your fruit and vegetable needs Bringing your own lunch is also an option You will get information on packing a nutritious lunch later in another presentation

Eating on the Go Busy schedules keep us from sitting down to a regular meal Ready to eat food from vending machines, convenience stores, malls, and drive though windows are several options for meals You can still try to make a healthy food choice Of course you can pack a nutritious lunch

How Eating Out Fits In Variety is a key to good nutrition Fruits and vegetables are often not as readily available when you eat out Make an extra effort to include many types of those kinds of foods in other meals Food choices are important-think nutrition Remember that what you eat away from home counts in your overall eating plan