Eating Out Versus Cooking In Laura Astbury, MS, RD Arizona Nutrition Network January 30, 2009

Introduction Menus Cost and nutrient comparison Resources

Menus Two types of menus Healthy foods prepared at home Fast foods

Breakfast Prepared at Home –1 small banana –1 cup oatmeal –½ cup orange juice Fast Food –Sausage, egg and cheese biscuit sandwich –Small order of hashbrowns –Small coffee, 1 cream and 1 sugar

Snacks Prepared at Home Snack # 1 –7 wheat crackers –2 ounces low fat cheese Snack # 2 –6 ounces fat free fruit yogurt –¼ ounce peanuts, no salt added Fast Food Snack # 1 –Potato chips Snack # 2 –Candy bar

Lunch Prepared at Home Sandwich –2 slices whole wheat bread –2 ounces deli turkey –½ tomato, sliced –½ cup lettuce –1 Tablespoon light mayonnaise ½ cup baby carrots 1 small apple 1 cup low fat milk Fast Food Cheeseburger Medium fries Medium soda

Dinner Prepared at Home ½ cup peas ½ cup cauliflower 4 ounces baked chicken breast 1 Tablespoon olive oil ½ cup brown rice 1 pat margarine Fast Food Fish sandwich (no tartar sauce) Medium fries Medium soda

Dessert Prepared at Home Fruit Smoothie –1 cup low fat milk –1 cup strawberries –Ice Fast Food 1 cup vanilla ice cream

Cost Comparison Average of food prices from three grocery stores Average of food prices from three fast food restaurants Cost comparison done in April 2008

Cost Comparison MealPrepared at HomeFast Food Breakfast$0.37$3.72 Snack$0.64$0.16 Lunch$2.01$4.35 Snack$0.72$0.67 Dinner$0.87$3.99 Dessert$0.53$0.34

Cost Comparison cont. Total cost of food for one day –Prepared at home: $5.14 –Fast food: $13.23 –Savings of food prepared at home: $8.09 –One year savings of: $2,952.85

Nutrient Comparison Food Source Total Calories Total Fat (g) Sodium (mg) Home Prepared Fast Food

Nutrient Comparison cont. Preparing meals at home saved: –1881 calories –130.3 g fat –2832 mg sodium Is this significant?

Comparison with 2005 Dietary Guidelines for Americans Total calories Total fat (g) Sodium (mg) Home prepared Fast Food DG <2300

Food Choices Make a Difference Diets higher in calories, sodium and fat lead to increased risk for: High blood pressure Cardiovascular disease Certain cancers Diabetes

Making Healthy Choices When Eating Out MyPyramid tips: –Order water, unsweetened tea or other beverage with no added sugar –Ask for salad dressing served on the side –Order grilled instead of fried foods –Choose “small” or “medium” portions

Making Healthy Choices When Eating Out cont. Healthy Dining restaurant nutrition program

Eating at Home Made Easy Plan meals in advance Make a shopping list to follow Save time by cooking enough for two meals Prepare meals on the weekend and freeze for use during the week

Questions?