+ Dining Out and Healthy Meals on the Go By: Abby Patterson, KSC Dietetic Intern

+ Today Provide you with quick and easy meal and snack ideas Discuss ways to set aside time during the week to make healthy meal preparation a priority Identify strategies that will allow you to make healthy choices when dining out

+ Do you know? Let’s start with an activity!

+ 20% of American meals are eaten in the car At least 1 in 4 people eat some type of fast food every day A study done in 2012 showed that 52% of those polled believed that doing their taxes was easier than figuring out how to eat healthy

+ 1960Now 17.5% 5.2% 9.9% 16%

+ Dining Out is a Growing Trend

+ Why do we dine out? Busy No time to cook Tired Don’t like cooking or don’t know what to cook Social reasons Some just enjoy eating out

+ Challenges when dining out Large portions Calorie dense foods Too many options Nutrition information is not readily available Buffets Deals/discounts/coupons

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+ Benefits to eating at home You know exactly what’s in your food, and how much It’s cheaper Saves time! You know the conditions of the food prep area

+ Quick and easy meals Make a large amount of grains at the beginning of the week (brown rice, whole wheat pasta, quinoa, barley) Keep fresh, frozen, or canned vegetables on hand Add protein such as nuts, seeds, beans, tofu, turkey, or chicken For any homemade foods such as breads, muffins, soups- make extra and freeze one portion every time you cook! If you do this, you’ll have your own ‘frozen’ meals available to you at all times

+ Quick and easy snacks Hard boiled eggs Fruits and vegetables with peanut butter or hummus Nuts Cheese stick Rice cakes and peanut butter Granola bars Crackers and cheese/hummus/peanut butter Homemade trail mix- add nuts, chocolate chips, raisins, chex Popcorn

+ Tips for healthy choices if you’re stuck in a bind Check out the menu before you leave home Ask your waiter to add more vegetables Ask how the food was prepared- don’t go by the menu Split your entrée Order a salad before ordering anything else on the menu- watch the add-ons! Dressing on the side Skip the bread basket/chips and salsa Order fish Drink water Special occasion Skip the dessert!

+ Activity! Let’s look at menus from restaurants in this area

+ Words of Wisdom If it comes from a plant, eat it; If it was made in a plant, don’t It’s not food if it arrived through the window of a car Avoid foods that are advertised on television It’s not food if it’s called by the same name in every language (Cheetos, Big Mac, Pringles)

+ Questions?!