1. Whitehall School District FCS Department Mrs. Stendahl
Eating Out Nutritiously
Whitehall School District
FCS Department
Mrs. Stendahl

2. Terminology
Entrée
A la carte

3. Introduction Eating out is a growing trend
More than 20% of our meals are eaten away from home
Most people enjoy eating out
Nutrition can be a concern when eating out
Take care to make healthy food choices when eating at restaurants, at school and on the go

4. Types of Restaurants Full-Service Cafeteria Restaurant Buffet
Smorgasbords
Fast-Food

5. Full-Service Restaurants
Offers table service which means you sit at table and a server takes your order
Nutrition varies depending on the menu
Usually a wide variety of choices
May specialize-steaks, seafood, Italian, etc.

6. Full-Service Restaurants
Food is usually cooked to order
You can usually have items prepared to your request such as dressing on the side, no sauces, etc.
You can choose lower fat options through these requests

7. Cafeteria Usually there are limited entrée choices
You stand in front of a counter and request your food
Perhaps you actually pick up the items you desire and proceed to a checkout
You have limited options to choose lower fat, sugar and sodium content food items

8. Restaurant Buffet Wide variety of food available
Usually advertised as “all you can eat”
It is easy to overdo
Lots of healthy choices if you have willpower to avoid those that are not

9. Smorgasbords Self-serve type of meal
Not always multiple times to go up and fill a plate
Always get a clean plate for each trip to the ‘bar’
Smorgasbords and buffets are higher risk food options because many more people handle the food and utensils

10. Fast-Food Restaurants
Typically offer high fat, sugar and sodium foods
Sometimes will alter the menu to have what appears to be more nutritious items
Read the nutrition charts carefully
What you see may not be what you get nutritionally

11. Fast-Food Restaurants
You may not be able to alter how food is prepared

12. Choosing a Restaurant
Many factors influence what type of restaurant one chooses to dine at
Price
Speed of Service
What others will eat
Play area attractions
Toy offers
Special offers and free items promoted with school programs

13. Choosing from the Menu
Here are a few menu cues to follow for high fat foods:
Sautéed
Creamed
Au gratin
Scalloped
Batter-dipped
Fried
Breaded
In it’s own gravy
In a cheese sauce
Rich

14. Portion Sizes
Most often restaurants offer more than a portion of the entrée and other foods served
You can ask for a smaller portion but be aware that the price might not be any less
You can ask for a food container to take half of the entrée home
you can eat leftovers as a snack of meal the next day

15. Portion Sizes You can make a meal of an appetizer and a salad
If you get more than you can or feel you should eat, do not eat it

16. Smart Side Dishes
In a full-service restaurant the entrée may include particular accompaniments
For example a sandwich may come with fries or a salad
Avoid high fat side dishes
Ask if you can order items a la carte
Choose healthy accompaniments such as whole wheat bun, steamed vegetables or fruit

17. Topping it Off
In many cases many of the foods served in restaurants would not be too bad nutritionally but it is the sauces that make them poor choices
Rich sauce or gravy on the entrée, butter or sour cream on a potato, dressing on the salad, and mayonnaise on a sandwich are many examples of high fat choices

18. Topping it Off Solutions
Ask for the food to be served without the topping
Use a substitute that is lower in fat and calories such as low-fat dressing, lemon juice, vinegar, pepper or herbs
Ask that rich sauces and toppings be served on the side and you can use a small amount
You can even ask for light salt

19. Fast Food Suggestions Breakfast Items Main Dishes Beverages
Whole grain cereal/LF milk
Bran muffin
Main Dishes
Small burger with lettuce and tomato
Roast beef sandwich
Grilled or roast chicken sandwich
Chicken white meat and do not eat the skin
Salad made with lean meat or poultry
Beverages
Low-fat milk
Fruit juice
water
Side Dishes
Tossed Salad
Plain baked potato
Mashed potatoes
Plain pasta
Corn on the cob
Baked beans

20. Salad Bar & Buffet Choices
Salad bars are a good way to include fruits and vegetables in your diet
You must be careful or you can add a lot of fat and calories to your meal
Avoid potato salad, macaroni salad, and marinated vegetables which are high in fat
Load up on leafy greens, carrots, broccoli, melon, and other healthy choices

21. Salad Bar & Buffet Choices
Limit your dressings and cheeses
Select low-fat foods such as fruits, vegetables, whole-grain breads, low-fat dairy products and lean meat, poultry and fish

22. Eating at School
Most schools have a lunch program designed with nutrition in mind
You may be able to choose a la carte items that increase your fruit and vegetable needs
Bringing your own lunch is also an option
You will get information on packing a nutritious lunch later in another presentation

23. Eating on the Go
Busy schedules keep us from sitting down to a regular meal
Ready to eat food from vending machines, convenience stores, malls, and drive though windows are several options for meals
You can still try to make a healthy food choice
Of course you can pack a nutritious lunch

24. How Eating Out Fits In Variety is a key to good nutrition
Fruits and vegetables are often not as readily available when you eat out
Make an extra effort to include many types of those kinds of foods in other meals
Food choices are important-think nutrition
Remember that what you eat away from home counts in your overall eating plan