1. Nutrition
Class 8:
Dining Out

2. 3 steps to dining out success
Preparation
Ordering
Enjoying the meal

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

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

5. 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

6. 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

7. 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

8. 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”

9. Portion Distortion: McDonalds sizes 1955/2002

10. 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

11. Feel a Little Bit Better

12. Quiznos -Large Tuna Melt
Calories: 2,090

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

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

15. 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.

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

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

18. 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.

19. 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.

20. 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.

21. 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.