1. Eating Healthy When Eating Out
Small changes, Big impact

2. Project Sponsors
USDA project funded through the Supplemental Nutrition Assistance Program (SNAP)
School District of Philadelphia
Department of Nutrition Sciences, Drexel University

3. Eat.Right.Now Nutrition Education Program
Mission: to provide nutrition education to Supplemental Nutrition Assistance-eligible adults and children in the Philadelphia community
Official Nutrition Education Program of the School District of Philadelphia
Nutrition activities provided by trained nutrition educators
What we do:
Nutrition education in the classroom
Nutrition lessons for teachers
Health fairs, Science fairs
Assembly programs
Girls and Boys Clubs
Cooking clubs
Fruit markets
Training for School Personnel
Home and School meetings
Parent workshops
School Health Council
Sports Nutrition
Career fairs

4. Why is a healthy diet important?
Better school performance
Developmental growth
Weight management
Reduced risk of chronic disease
Reduced risk of early mortality

5. Changing Portions

6. Portion Distortion: Cheeseburger
20 Years Ago
Today
333 calories
590 calories
Calorie Difference: 257 calories
Adapted from

7. Portion Distortion: Bagel
20 Years Ago
Today
140 calories
3 inch diameter
350calories
6 inch diameter
Calorie Difference: 210 calories
Adapted from

8. Portion Distortion: French Fries
20 Years Ago
Today
210 calories
2.4 ounces
610calories
6.9 ounces
Calorie Difference: 400 calories
Adapted from

9. Portion Distortion: Pepperoni Pizza
20 Years Ago
Today
500 calories
850 calories
Calorie Difference: 350 calories
Adapted from

10. Portion Distortion: Soda
20 Years Ago
Today
85 calories
6.5 ounces
250 calories
20 ounces
Calorie Difference: 165 calories
Adapted from

11. Portion sizes: Cheese 1½ ounces of natural cheese = 6 dice*
2 ounces of processed cheese = 8 dice
*1 ½ ounces counts as a one cup serving of dairy

12. Portion sizes: ½ cup and 1 cup
1 cup ready-to-eat cereal = 1 ounce=1 baseball
½ cup cooked pasta, rice or cereal = 1 ounce= ½ baseball
1 cup of whole fruit or raw vegetables= 1 baseball

13. 3 ounces cooked meat, fish, or poultry = a deck of cards
Portion sizes: Meat
3 ounces cooked meat, fish, or poultry = a deck of cards

14. What is the healthiest choice when it comes to fast food?

15. Which meal has the least amount of fat?
Quarter pound burger with cheese, large fries and diet soda
54 grams
Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda
34 grams
Taco salad and bottled water
48 grams

16. ACTIVITY

17. Fast Food Makeover: BEFORE
Quarter pound burger w/cheese
Large fries
Large milkshake
Totals:
Calories= 1770
Grams of Fat= 68

18. Fast Food Makeover: AFTER
Grilled Chicken Sandwich
Small fries
Water
Totals:
Calories= 630
Grams of Fat= 27

20. Good Choices When Eating Out
Burger Joint- single burger or grilled chicken and a small order of fries or baked potato.
Convenience Store- turkey and cheese hoagie and a piece of fruit.
Pizza Place- 2 slices of thin pizza with a veggie topping or a side salad with breadsticks.
Mexican Place- bean burrito and low fat chips and salsa.

21. Healthful Hints
Choose vegetable topped pizza - skip fatty meat toppings
Choose grilled chicken - skip fried foods
Choose smaller portions - skip “super size”
Other good choices:
baked potato
side salads
bean burritos
frozen yogurt
fruit

22. More Healthful Hints
Take half home for another meal or share with a friend
Use salsa and mustard instead of mayonnaise or oil
Order water or diet beverages
Skip fried foods with breading or remove breading
Ask for salad dressing on the side

23. QUESTIONS????