Dining Out Decoded - MSU Northern
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This document provides tips and strategies for making healthier choices when eating out at restaurants. It summarizes the results of a study that analyzed the nutritional profiles of meals from chain sit-down restaurants, finding the average meal contained over 1000 calories and exceeded daily recommendations for sodium, saturated fat, and cholesterol. It then offers recommendations for planning ahead, being aware of preparation methods and ingredients on menus, choosing appetizers or sides instead of entree items, and modifying orders by asking for sauces and dressings on the side or substituting ingredients.
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Dining Out Decoded - MSU Northern
- 1. Cristin Stokes, RD, LN MUS Wellness Program
- 2. • University of Toronto study (2013) • Analyzed nutritional profile of meals from 19 chain sit- down restaurants • Averages per meal: • 1128 calories • 151% daily sodium recommendation • 83% daily saturated fat recommendation • 60% daily cholesterol recommendation • Worst meal? • Breakfast JAMA Intern Med 2013
- 3. Recommended Daily Intake Calories: 2,000 calories Fat: Less than 65 grams Blooming Onion Calories: 1950 calories Fat: 160 grams
- 4. • 1. Plan ahead • 2. Be a menu detective • 3. Use smart restaurant strategies
- 5. • Do your research – menu & nutrition facts • Online • Calorie King book • Consider deciding what you’ll order before going to the restaurant • Helps avoid impulse decisions
- 6. • Keep hunger in check • No lower than a 3 on the 1-10 Hunger Scale • Set yourself up to make a good eating decision • Eat an apple, drink a glass of water beforehand
- 8. • Choose less often: • Fried • Deep fried • Creamy • Cheesy • Battered • Breaded • Country-style • Crispy
- 9. • Choose less often: • Bechamel or white sauce • Au gratin • Smothered • Stuffed • Tempura • Loaded • Basket • Bearnaise, Thermidor, Newburg • Sodium signals: pickled, soy sauce, teriyaki sauce, soup
- 10. • ABCD • Appetizer • Bread • Cocktail • Dessert • Choose ONE (not four!)
- 12. • Start with a salad or a broth based soup • Order an appetizer as a meal • Order first • Split a meal
- 13. • Split dessert • Order decaf coffee instead of dessert • Drink water • Ask how a dish is prepared if unclear on the menu
- 14. • Substitutions • Make your meal colorful! • Side salad or steamed vegetables in place of French fries • Double/triple veggies in place of starch or other sides • Ask for items to be grilled instead of fried • Lemon juice and olive oil in place of butter or creamy salad dressings • High calorie items left off – i.e. wonton strips, bacon, cheese
- 15. • Be assertive: • Remember that a restaurant is there to serve you as a customer • Ask for half your meal in a doggie bag before your meal is brought out • Ask for dressings, sauces on the side
- 17. Murphy’s Pub
- 18. • Pick it: • Food: • Regular hamburger, cheeseburger, or hotdog • Chicken wrap • Iron Grilled Turkey or Grilled Cheese sandwich • Side salad • Treats: • Dilly Bar • DQ Sandwich • Small cone/dipped cone • Fruit Sundae • Skip it: • Food • Crispy Chicken • Basket • Flamethrower • Treats • Milkshakes/malts • Turtle waffle bowl sundae • Oreo brownie Earthquake
- 19. Pick it: • A la carte items • Salad - sans tortilla bowl • Chicken enchilada • Beef taco • Fajitas (heavy on veggies, easy on tortillas) • Pico de gallo/salsa • Sub salad in place of rice & beans Skip it: • Supremas (or split with your dining companions) • Cheese enchilada • Super macho burrito • Sour cream, cheese • Margarita AND chips
- 20. • Bring snacks • Examples: Bananas, apples, nuts, snack bars (Lara, Kind, Luna) • Buys you time to find healthy options • Set a goal of 3+ veggies, 2+ fruits each day when traveling • Plan out your eating day • Scout the options
- 21. • Whole grain cereal cups • Milk • Energy bars • Low fat yogurt • Trail mix • Fruit cups • Fresh fruit (bnaans, apples) • String cheese • Seeds (sunflower, pumpkin) • Jerky • Fig Newtons
- 23. Questions?
- 24. • www.wellness.mus.edu @montanameals (Twitter) • www.muswell.limeade.com • montanamovesandmeals.com • www.facebook.com/MUSWellness
Editor's Notes
- thelemonbowl.com