Eating Healthy When Eating Out Small changes Big
Eating Healthy When Eating Out Small changes, Big impact
Project Sponsors • USDA project funded through the Supplemental Nutrition Assistance Program (SNAP) • School District of Philadelphia • Department of Nutrition Sciences, Drexel University
Eat. Right. Now Nutrition Education Program • Mission: to provide nutrition education to Supplemental Nutrition Assistanceeligible adults and children in the Philadelphia community • Official Nutrition Education Program of the School District of Philadelphia • Nutrition activities provided by trained nutrition educators
Why is a healthy diet important? • • • Better school performance Developmental growth Weight management Reduced risk of chronic disease Reduced risk of early mortality
Changing Portions
Portion Distortion: Cheeseburger 20 Years Ago Today 333 calories 590 calories Calorie Difference: 257 calories Adapted from http: //hin. nhlbi. nih. gov/portion/keep. htm
Portion Distortion: Bagel 20 Years Ago Today 140 calories 3 inch diameter 350 calories 6 inch diameter Calorie Difference: 210 calories Adapted from http: //hin. nhlbi. nih. gov/portion/keep. htm
Portion Distortion: French Fries 20 Years Ago Today 210 calories 2. 4 ounces 610 calories 6. 9 ounces Calorie Difference: 400 calories Adapted from http: //hin. nhlbi. nih. gov/portion/keep. htm
Portion Distortion: Pepperoni Pizza 20 Years Ago Today 500 calories 850 calories Calorie Difference: 350 calories Adapted from http: //hin. nhlbi. nih. gov/portion/keep. htm
Portion Distortion: Soda 20 Years Ago Today 85 calories 6. 5 ounces 250 calories 20 ounces Calorie Difference: 165 calories Adapted from http: //hin. nhlbi. nih. gov/portion/keep. htm
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
Portion sizes: ½ cup and 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
Portion sizes: Meat 3 ounces cooked meat, fish, or poultry = a deck of cards
Fast Food What is the healthiest choice when it comes to fast food? ? ?
Which meal has the least amount of fat? A. Quarter pound burger with cheese, large fries and diet soda 54 grams B. Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda 34 grams C. Taco salad and bottled water 48 grams
ACTIVITY
Fast Food Makeover: BEFORE • Quarter pound burger w/cheese • Large fries • Large milkshake Totals: Calories= 1770 Grams of Fat= 68
Fast Food Makeover: AFTER • Grilled Chicken Sandwich • Small fries • Water Totals: Calories= 630 Grams of Fat= 27
30 Grams of Fat 25 20 15 Before After 10 5 0 Quarter pound burger vs. Grilled Chicken Large vs. Small Fries Milkshake vs. Water
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.
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
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
QUESTIONS? ?
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