The University of Georgia Cooperative Extension Service

Americans are Eating Out More and Cooking Less Average person eats more than 4 meals per week prepared away from home

Daily Nutrition Goals Less fat and cholesterol 5-9 servings fruits and vegetables Whole grains in place of refined foods 2-4 servings dairy foods Small portions meat, fish, poultry Moderate portions to control weight

The Challenge Fat, fat everywhere! Portions large enough for a sumo wrestler

The Challenge Loads of sodium Meat as primary focus

The Challenge Fruits and vegetables few and far between

Can You Achieve Your Nutrition Goals and Still Eat Out?

Know what you want before you go in Survival Strategy #1 Know what you want before you go in Call ahead for the menu – decide what to eat when you are not hungry Don’t consider other menu items once you get there Order before others to avoid changing your mind

Have It “Your Way” Survival Strategy #2 Have It “Your Way” Ask if special preparation requests are possible May I have the fish grilled, please?

Substitute Healthier Menu Items Vegetable instead of French fries Salad with low fat dressing for coleslaw Whole grain bread or bun instead of white

Request Items on the Side or Removed Butter Sour cream Mayonnaise “Special” sauce Salad dressing Cheese Bacon Nut topping Avocado Let’s see... how can I Let’s see... how can I get less fat?

Menu Descriptions to Beware Of Fried, deep fried Sautéed in oil or butter Crispy Batter-dipped Cheese sauce Golden brown Au gratin Creamed A little more butter A little more butter will make it taste even better...

Menu Descriptions to Look For Poached Grilled Broiled Stir-fried Blackened Light wine sauce Broth (soups) Low fat or fat free salad dressing or mayonnaise Vegetable

Curb a Ravenous Appetite Survival Strategy # 3 Curb a Ravenous Appetite Eat light snack one hour before meal if extremely hungry Fruit or soda crackers Curb your appetite at the restaurant Drink water with lemon Eat broth soup Eat salad with light dressing

Share food with dining companions Divide large entrees in half Add salad or soup Choose appetizers, soups, salads in place of entrees Share a Meal Survival Strategy #4 Share a Meal

Plan to take leftovers home Ask if smaller portions available Kiddie/junior size Lunch portion Order one dessert for the table Share the Bounty

Fill the Doggie Bag Before You Eat Survival Strategy #5 Fill the Doggie Bag Before You Eat Ask for a take-home container when the food arrives Be a member of the “Leave-a-few-bites- on-your-plate club”

Add to a Meal Survival Strategy #6 Add to a Meal A container of milk or juice A piece of fruit Some cut up vegetables or a salad Some homemade soup

Pack a meal from home occasionally Survival Strategy #7 Pack a meal from home occasionally Healthy “planned-overs” Lower calorie frozen entrees Made ahead soups and stews Fresh fruits and vegetables Salads with reduced calorie dressing Potatoes or sweet potatoes with toppings

Brown-bagging Benefits Controlled portions Healthier Cost-efficient Time for exercise

Steak/Seafood Restaurants Choose small portions - split entree or get doggie bag Lean cuts of grilled beef, chicken, seafood Veggies more apt to be available - request without butter sauce Request sauces, butter and dressings on side

Balancing the Buffet Survey before you serve Use smallest plate possible Pile no thicker than deck of cards 1-2 Tablespoon portions – lots of white space

Balancing the Buffet Fill ¾ of plate with lower calorie vegetables and fruits Sit away from buffet table Get dessert only after you eat the rest

BBQ Tidbits White meat of chicken best choice Best sides – baked beans and corn Tossed salad over cole slaw if available Limit added sauce

Deli Delights Go light on meat, heavier on lettuce and tomato Choose mustard, vinegar instead of mayo and oil Be aware of high-sodium pickles and olives Request baked chips or pretzels in place of regular chips

Pancake and Waffle Houses Pancakes/Waffles Choose smaller portion of pancakes - “light stack” Request butter on side or left off Light syrup may be requested Omelets Egg substitute may be available Fill with vegetables instead of bacon, sausage, cheese

International House of Pancakes (IHOP) Less Healthy Option Rooty Tooty Fresh and Fruity (2 pancakes, 2 eggs, 2 bacon, 2 sausage, fruit topping) Orange juice Healthier Option Short-stack buttermilk pancakes (2) No butter Light syrup 2 egg substitutes Orange juice, small Pancake and Waffle Houses

The Ying and Yang of Chinese Food Green tea may have benefits Won ton and hot and sour best soups Steamed dumplings better choice than egg roll Choose chicken and seafood over beef, duck and pork

Chinese Food Choose dishes with more vegetables Choose plain rice rather than fried rice Limit sweet and sour dishes Limit dishes with nuts Desserts – sherbet, fruit, fortune cookie

Good Greek Choices Kabobs with rice Grilled or roasted meat, fish and seafood Greek salads Side dishes with olive oil or yogurt instead of sour cream Bean or lentil soups

Making the Most of Mexican Request no chips and salsa Choose dishes with beans, chicken and seafood over beef and pork Chili or other soups are often low in fat and high in fiber Ask for less cheese

Making the Most of Mexican Ask for sour cream and guacamole on the side or left off Eat taco salad without the taco shell Choose grilled over fried

Italian Restaurants Pasta Watch portions Choose tomato or marinara sauces instead of cream sauce, cheese sauce, butter sauce Bread/Breadsticks Often doused in fat

Italian Restaurants Low-fat Toppings Pineapple Canadian bacon, ham, grilled chicken Vegetables: spinach, tomatoes, broccoli, mushrooms, onions, peppers High-fat Toppings Extra cheese Pepperoni Sausage Bacon Pizza Start with garden salad to fill you up Stick with thin crust; avoid cheese-stuffed crust

Fast-Food Restaurants Nutrition information readily available Web sites for restaurant Extension Nutrition web site: Books on fast food and chain restaurants

Breakfasts on the Go Less Healthy Option Biscuits or croissants with sausage, egg, cheese Bagels loaded with cream cheese Donuts Lattes, mochas, and cappuccinos with whole milk Healthier Option Bagels with spreads on side Breakfast sandwiches with bagels or English muffin Specialty coffees with skim milk and sugar free flavors

Burgers Choose regular, small, junior or single burgers Use ketchup or mustard instead of BQ sauce, mayo, special sauces Fruits and vegetables rarely options Split fries Make special requests

Chicken Restaurants (KFC, Boston Market, Church’s) Lower-Fat Choices Chicken, white-meat without skin Corn, green beans, mixed vegetables Rice Mashed potatoes without gravy High Fat Choices Fried chicken with skin French fries Biscuits Cole slaw Potato salad Fried vegetables

Chick Fil-A Lunch Less Healthy Option Chick-Fil-A sandwich Waffle Fries (small) Fudge Nut Brownie 1020 calories 45 grams fat 1615 mg sodium Healthier Option Chargrilled Chicken sandwich (without butter) Side Salad Ice-dream Cone (small) 530 calories 13.5 grams fat 1170 mg sodium

Subway Lunch Less Healthy Option Cold Cut Trio on 6-inch white roll Mayonnaise, pickles, lettuce, tomato Regular potato chips 785 calories 48 grams fat 2155 mg sodium Healthier Option Turkey sub on 6-inch whole wheat roll Mustard, tomato, lettuce, peppers Baked potato chips 420 calories 7.5 grams fat 1250 mg sodium

Add Healthy Snacks To Meet Your Goals Low-fat milk Low-fat yogurt Fresh fruit Baby carrot sticks Vegetable juice Cereal, fruit, and skim milk

Make Eating Out Healthier for You Choose restaurants that offer healthier selections Plan ahead what you’ll eat Make special requests Share meals or request doggie bag Supplement your meals with healthy snacks

Activity Select a healthy lunch from the menu you’ve been given. Evaluate the day’s food intake to see if you’ve met your nutritional goals. Add snacks (from home) if needed to fulfill your goals.