WEEK 9 – Eating Out

Topics:

• Eating Out
• Satisfy Yourself with Foods Low in Calories and Fat
• Activity: Understanding the Foods You Eat

Eating Out

HEALTH TIP: It’s one thing to plan your own meal and be in control of the entire food-making process, however that is not always the case. Eating out for meals is an inevitable part of a typical month for individuals. By brainstorming some tips and tricks of healthy eating out, we hope you can find some tools to leave a meal satisfied, not stuffed!

1. Plan Ahead.

• Pick where you eat out carefully. Go somewhere that offers lower-calorie/fat choices or smaller portion sizes.
• Eat less fat and fewer calories during other meals that day.
• Drink water with your meal. It can make you feel fuller.
• Plan what to order before arriving and without looking at the menu once you arrive.
• Don’t drink alcohol before eating and eat slowly; putting the utensil down between bites.
• For parties or dinner parties: Bring something from home to share with others.

2. Ask for what you want. Be firm and friendly.

• Ask for lower-fat foods or if foods can be cooked in a different way.
• Don’t be afraid to ask for meals that are not specifically on the menu.
• Order salad dressings, gravy, sauces, or spreads “on the side.”
• Ask for less cheese or no cheese.
• Split a main dish with someone or order a small size (appetizer, senior’s or children’s size).
• Before or after the meal, have the amount you don’t want to eat put in a container to take home.

3. Take charge of what’s around you.

• Be the first to order.
• Keep foods off the table that you don’t want to eat. Decline having bread or chips set on table.
• Ask that your plate be removed as soon as you finish.

 

4. Choose foods carefully.

Watch out for these high-fat words on menus.

Au gratin Buttered or Buttery Creamed, creamy, cream sauce Parmesan Rich Escalloped Gravy

Breaded Cheese Sauce Fried, deep-fried, batter-fried, pan-fried Pastry Sautéed Scalloped Southern Style

Look out for these lower-fat words instead.

Baked Poached Broiled Grilled Boiled Steamed Stir Fried

Satisfy Yourself with Foods Low in Calories and Fat

1. Add fruit to increase water and fiber.

• Choose whole fruits, fruits canned in water or juice, and frozen fruits
• Start your meal off with fruit
  • Half of a fresh grapefruit could be an appetizer!
• Add fruit to your favorite yogurt
• Add strawberries, pears, or mandarin oranges to lettuce salads
• Add fruit to your breakfast cereal as a way to sweeten it
• Substitute applesauce/pureed prunes in baked goods and reduce the amount of oil

2. Add vegetables to increase water and fiber.

• Start your meals with a salad, raw vegetables, or a clear broth soup that has lots of vegetables
• Experiment with new vegetables
  • Try some “new” kinds of greens in your salad
• For a snack, choose raw vegetables with a low-fat or non-fat dip
• Add vegetables to your cooked dishes
• Have fresh, frozen, or canned vegetables on hand to add to casseroles or mixed meat dishes
  • Add spinach, diced carrots, and extra onions to chili
  • Add broccoli to baked ziti
  • Add plenty of vegetables to jars of tomato sauce

3. Salads are filling.

• Vegetable salads
  • Any combination of vegetables makes a great salad!
• For more fiber and a tasty crunch, add 2 Tablespoons of nuts to your salad
• Use lower calorie dressings
• Add chicken, canned tuna, or beans (black beans, kidney beans, chickpeas, soybeans) to a salad to make it a more complete and filling meal
• Try grain and bean salads
• Add vegetables to brown rice, couscous, or barley salad to add bulk
• Combine three different beans with vegetables, herbs, and a vinegar-based dressing

4. Soups are satisfying.

• Numerous research studies report that soup helps people eat less
• Broth-based soups have been shown to help people lose weight and keep weight off
• Soup takes a long time to eat, fills up your stomach, and takes time to empty from your stomach, which increases satiety
• Choose soups with:
  • Defatted broth or stock (instead of cream-based soups)
  • Generous amounts of vegetables
  • Chicken, turkey, lean beef, beans, lentils, barley, or tofu
• Aim for broth-based soups with about 100 calories per cup

5. Legumes are versatile.

• Add beans (black, kidney, chickpea, soybean) or lentils to soups, stews, chili, salads, pasta, rice, casseroles, pizza, and pasta sauces
• Legumes also make great dips
  • Spread hummus on sandwiches or use it as a dip

6. Nuts, Seeds, and Dried Fruits are Nature’s Bounty.

• They are good sources of fiber, but contain little water
• Caution: They are higher in calories and fat, so eat them in moderation!

• Add them to cereal and milk, salads, and vegetables

7. Use Whole Grains.

• USDA MyPlate recommends that at least ½ of the grains eaten each day be whole grains
• It is important to substitute whole grain products for refined grain products, rather than adding whole grain products, to stay within your calorie and fat goals

 

 

Activity: Understanding Foods You Eat

 

Let’s write down examples of some of your unhealthy order options at your favorite restaurants, and use what you’ve learned to brainstorm healthier substitutes for that restaurant.

Restaurant Name:	Unhealthy Food Option:	Healthy Order Option:

1.) What will be the most difficult part of making better choices?

_______________________________________________________________

_______________________________________________________________

2.) What are two easy and feasible changes you can make to eat healthier?

_______________________________________________________________

_______________________________________________________________