Eating Well when Eating Out Chapter 15 1

Eating Well when Eating Out Chapter 15 1

• Restaurants and other eating-out options offer almost any kind of food • At a wide variety of prices • How often do you eat out? ? ? 2

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Weighing Price, Speed, & Service • How much money to spend? • Cost of eating out is part of food budget • Meals at sit down restaurant are more expensive • Quicker service are less – Cafeteria lines, self-service buffets, vending machines, counter service 4

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Cleanliness Counts • Part of good service • Prevent food borne illness • Clean tables, floors, plates, etc • Bathroom? ? 6

Where Can You Go for Good Nutrition • Look at menu • Offer a variety of food group choices? ? • In our area are there limited menus? ? • Then rotate for variety 7

Making Menu Choices • Consider other food choices before placing your order • Higher fat breakfast, then have lower fat snacks that day • Fill up with fruit with a fruit smoothie 8

Getting Information • Signs and leaflets – Provide a chart of calories and nutrients • From the server – Describe dish, how it’s prepared and size of portion – For food allergies what the ingredients are 9

• From the menu – May have nutrient information – Calories of items – See page 207 10

Restaurant Terms • Au jus --served in juices from roasting • Primavera – with fresh vegetables • Florentine – with spinach • Scalloped – baked in cream sauce • Hollandaise – sauce made with butter, egg yolks, other ingredients 11

Boosting Nutrition and Variety • Meals eaten out may come up short on whole grains, veggies, fruits and dairy • Ask for whole grain bread • Add lettuce, tomato, • Add cheese for calcium 12

Boosting cont…. • Choose a vegetable of fruit for a side dish • Order milk to drink • Have fresh fruit or low fat frozen yogurt 13

Ordering on the Lighter Side • • Preparation methods Breaded or fried Baked or broiled Side dishes – Entrée (main dish) come with one or more sides – Add veggies, etc • If side dishes are high in fat ask for a la carte – which means served separately without side dishes 14

• Toppings • butter, cream sauce or gravy • Ask to be served on the side • Portion size • One order may be 2, 3, 4 portions • Eat part now and take rest home 15

Passport to Ethnic Restaurants • Try an ethnic restaurant • Ask the server for suggestions • How a dish is prepared, etc • If with friends order variety and share • New tastes and flavors of foods 16

• 1997 Law says restaurants cannot make nutrition claims about their foods unless the food meets certain guidelines • A dessert that is described as “rich & creamy” is likely to be high in fat 17

How Much Should I Tip? ? ? • Standard tip is 15% to 20% • Stands for good service • Good food, etc 18

Summary • Where you eat out depends on what you want to eat, where you are, how much time you have, and your budget. • Your knowledge of the Food Guide Pyramid and Dietary Guidelines can guide your food choices when you eat out or eat in. 19

• As ethnic restaurant or one featuring regional American cooking gives you a chance to try new tastes and flavors 20