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

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

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

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

6. 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

7. 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

8. 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

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

10. 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

11. 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?

12. 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

13. 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

14. 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

15. 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!!!

16. 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

17. 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)

18. 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

19. 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)

20. 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

21. 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

22. 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!!