Nutrition Class 8: Dining Out

3 steps to dining out success Preparation Ordering Enjoying the meal

Preparation Look online for restaurant menus Healthydiningfinder.com Calorieking.com Collect menus to take home Make reservations

Preparation Have a small snack before eating out Order water right away Ask for a healthier option instead of a bread bowl

Ordering Try not to order everything all at once Split the meal Order veggies instead of a starch Order salads with caution ask for dressing on the side Have staff box other half of meal right away for leftovers Ask to not bring out the bread on table Ask questions

Ordering Avoid these words… Fried, smothered, crispy, cheesy, creamed, breaded, au gratin, pan- fried, buttered, scalloped Look for these words… Steamed, broiled, baked, grilled, poached, roasted

Create Your Own! Don’t be afraid to order off menu (Doesn’t hurt to ask if they have something) Go a la carte and put together your own meal Ask if things can be altered or replaced with more preferable ingredients

What is Portion Distortion? Refers to the idea that people tend to regard excessive portion sizes as “normal” amounts Due in large part to increased restaurant servings over time Customers looking to get the most for their money Restaurants serving larger portions to create these “bargains”

Portion Distortion: McDonalds sizes 1955/2002

Enjoying the Meal Be mindful! Enjoy the company of those around you Put your fork down in between bites Stop when you are no longer hungry instead of stopping when you are full Drink water in between bites Eat the brightest food on your plate first

Feel a Little Bit Better http://www.youtube.com/watch?v=k_7OGqN0cFs

Quiznos -Large Tuna Melt Calories: 2,090

Chipotle Mexican Grill - Carnitas Burrito with Sour Cream and Guacamole Calories: 1,120

Steak N’ Shake - Beef Taco Salad with Lite Ranch 1160 Calories

Steak N’Shake - Classic Grilled Chicken Salad with no dressing 465 Calories Show how changing some of the ingredients from the salad in the previous can sometimes make a drastic difference in the calorie content of the meal.

Applebees - Pecan Crusted Chicken Salad 1180 Calories Talk about code words such as “Crusted”, and what these words usually mean.

(Includes Lettuce, Tomatoes, Onions, Green Peppers, Olives, Cucumbers) Black Forest Ham Salad (Includes Lettuce, Tomatoes, Onions, Green Peppers, Olives, Cucumbers) No Dressing 110 calories

Same salad with 1 ¼ Tblsp Ranch Dressing 220 calories Talk about how just simply adding dressing can exponentially increase the calorie intake. Discuss strategies for salad bar, etc.

Chili’s - 1 Slice Chocolate Paradise Pie 1590 Calories Talk about how “rewarding” yourself with a certain desserts after the meal can negate the good choices you may have made during the dinner.

Starbucks- Pumpkin Spice Frap. 16 oz Calorie: 380 Total Fat: 13g Saturated Fat: 8g Dietary Fiber: 0g Sugars: 49g Explain how making poor beverage choices often can really undermine your ultimate health goals. Extra calories, sugar and fat.

Menu Activity Divide into pairs. Group A: Order a meal from the restaurant you are giving that you feel would be a good choice. Group B: Select a choice that is unhealthy and then come up with a couple ways to make it healthier.