Sherri Hoffman, MPH, RD, LD March 30, 2009 Eating on the Run 101 Sherri Hoffman, MPH, RD, LD March 30, 2009

Eating on the Run 101 Objectives 1) Know where your calories come from 2) Choose meals within your calorie budget

Meal Planning-Balance Main entree Side dish/salad Beverage Dessert

Popular Sandwiches Food Item Calories Fat Grams Double Quarter Pounder with Cheese 740 42 Baconator 830 51 Chicken Club 540 25

Popular Sides Calories Fat grams Large French Fries 550 26 Plain Baked Potato 270 Large Chili with Cheese 350 15 Potato Wedges 260 13 Macaroni and Cheese 180 9

Beverages Calories Fat Grams Raspberry Tea (16 oz.) 160 Chocolate Triple Thick Shake 1,160 27 Mountain Dew (16 oz.) 220 Strawberry Fruitista Freeze 230 Pink Lemonade 200

Salads Calories Fat grams Mandarin Chicken Salad 550 25.5 Chicken BLT Salad 790 53.5 Southwest Salad with Crispy Chicken 430 20 Taco Salad 840 45

Chicken BLT Salad Calories Fat grams Chicken BLT Salad 470 27 Homestyle Garlic Croutons 70 2.5 Honey Dijon Dressing 250 24

Typical Fast Food Meal Food Item Calories Fat grams Sandwich (Burger) 600 28 French Fries (Large) 550 26 Soft Drink (21 fl.oz.) 210 Total 1,360 calories 54 grams

What do we need to know to make healthy choices? How many calories do we need for the day or per meal? What are our activity plans for the day? What is the eating plan for the rest of the day?

Calorie Levels for Men Activity Level Sedentary Moderately Active Age range 21-25 2,400 2,800 3,000 31-35 2,600 41-45 2,200 51-55 Obtained from USDA , April 2005

Calorie Levels for Women Activity Level Sedentary Moderately Active Active Age range 21-25 2,000 2,200 2,400 31-35 1,800 41-45 51-55 1,600 Obtained from USDA, April 2005

How active are you? Sedentary=less than 30 minutes/day of moderate physical activity in addition to daily activities Moderate activity=30-60 minutes/day of moderate physical activity in addition to daily activities Active= >60 minutes/day of moderate physical activity in addition to daily activities Obtained from USDA, April 2005

What if I want to lose weight? Subtract 500 calories per day from the previously mentioned caloric requirements for your age and activity category Exercise!! Eat!!!

Acceptable Fast Food Meal Food Item Calories Fat grams Wrap (Chicken) 290 4 Baked Potato 270 Buttery Spread 50 5 Diet Pepsi (any size) Total 610 9

Tips to Choose Healthfully on the Run Omit cheese from the sandwich Share a side with a friend Drink water, unsweetened iced tea, coffee, or diet soda Bring your own salad dressing or ask for it on the side Choose fruit for dessert (or have your own handy for a snack later)

Tips for Taming Hunger Eat a pack of crackers prior to ordering or entering the restaurant Drink a glass/bottle of water before starting to eat Pace yourself-wait a few minutes before unwrapping a sandwich at a drive thru

Plan ahead when Grocery Shopping Have snacks available for work or in your car Keep low-calorie or calorie-free beverages handy Think about your activities for the week (i.e., will you need to pack lunches, or do you have busy evenings)

Healthy Items for On the Run Bottled water/flavored water Granola/Nutri-grain bars Fruit (fresh or fruit cups) Pretzels Dry cereal Crackers Peanut butter String cheese

Bottom Line If you don’t know where you are, it is hard to plan where you want to go Gather the tools, give yourself credit for the positive habits you have, and set small, measurable goals

Eating on the Run 101 Figure out why you are eating on the run and plan accordingly Find activities that you enjoy for exercise Enjoy the learning experience Make changes or modifications that you can live with Good luck!!