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Eat ing Your Way to a

Kit chen t o t he Restaurant

Sabrina Candelaria, MPH, RD, LD/N

er c oo o e c ne- n vers y o amDepartment of Pediatrics/ UWellness Center

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Health & Eating

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Problem Areas

Grocery shopping

Food labels

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Preparing Foods at Home

YOU control what isin our food

Involves planning aheadof time

YOU can control

our ortion size

-Availability of ingredients

-

Greater ease ofweight management

Time consuming

- $$ Cost effective (marinating, chopping)

-

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Eating Healthy at Home: What

D I T k ?

Making your meals more Heart Healthy

Loading up on healthy foods

Equipping your kitchen with tools forhealthy cooking

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Tips For Healthy Cooking

(1) Adopt Healthier Cooking Methods

Roast Bake

Braise/stew

Grill/broil au

Steam

- Microwave

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Tips For Healthy Cooking

,

available. Preservation methods such as canningmake foods high in sodium and sugar.

Low-sodium varieties

Foods packed in water instead of oil Frozen fruits and vegetables ( sodium)

sodium.

Salt-free seasonings Citrus zest Fresh herbs & spices Lemon juice

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Tips For Healthy Cooking

(4) Make the most of time spent cooking.

Prepare more food than you will eat in one sitting

Additional servings can be refrigerated (24 hours) or

Saves time and energy

(5) Keep your pantry stocked with foods for quick andeasy use.

, , ,juice

Cooking wine (red & white)

ege a es pac e n wa er o ves, ar c o es

Pre-chopped or minced garlic

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Tips For Healthy Cooking

cholesterol sources with healthier alternatives.Use non-stick cooking spray instead of butter or oil

FYI: cup of butter (1 stick)= 815 calories, 58 gramsof saturated fat, and 244 grams of cholesterol

- 1 oz. of oil= ~2 Tbs .= ~250 calories

Replace the butter in your baking with fruit purees suchas bananas, applesauce & prunes (reduces calories & fat;

When a recipe uses more than 1 egg, lower cholesterolby replacing at least 1 whole egg with 2 egg whites.

-Replacing at least one whole egg ~35 calories, 5grams of fat, and 212 grams of cholesterol

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Tips For Healthy Cooking

-

in your recipes.Substitute low fat yogurt, sour cream, or cottage cheese

dressings.

grain alternatives to boost your fiber intake.Use whole grain starches (bread, rice, pasta, couscous,

, , , , ,buckwheat)

Use unbleached, whole wheat flour when baking

- , =

-1 cup of unbleached, whole wheat flour= ~15g fiber

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Tips For Healthy Cooking

(8) For recipes using chocolate:

a a espoons o cocoa pow er an a espoonof vegetable oil in place of 1 ounce of baking chocolate(or 1 square). This simple substitution can spare you

~6-7 grams of saturated fat.

(9) Keep tools on hand for healthy food preparation.Non-stick cookware

Kitchen-sized grill ware

-Range top grill pan

-George Foreman grillGarlic press

Citrus zester

Food processor

Cookware for steaming (double boiler, steam basket)

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Grocery Shopping

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Grocery Shopping Strategies

(1) Plan meals in advance to save money, energy, andtime.

Include foods needed for all meals and snacks toavoid bu in more than ou need.

Post a grocery list on the refrigerator to keep track of

foods as you run out.(2) Avoid shopping when you are hungry or thirsty.

Leads to impulsive choices

(3) Fill your cart with the healthiest choices in eachfood group (MyPyramid guidelines).

Whole rains whole fruits and ve etables rich incolor, non-fat & low fat dairy, lean meats, poultry, fish,

beans, and nuts.

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Grocery Shopping Strategies

(4) Use food labels as a guide to healthy choices.

-Total calories-Serving sizes

-Saturated & trans fat

-Sugar- o um

-Fiber

(5) Make the Produce Section your first stop; spend themost time in this section.

,

Buy precut fruits and veggies for convenience

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Grocery Shopping Strategies

(6) Start your journey on the perimeter of the store

where the fresh and more nutrient-rich foods arekept: produce, dairy, meat, fish.

un oo s are yp ca y p ace n e cen er o e s ore

(7) Choose real, whole, natural foods more thanprocesse oo s.

-More nutrients, fewer preservatives, sodium, and sugar

(8) Pay attention to ingredients on labels; limit/avoidfoods with more than 5 ingredients, artificialin redients and those ou cannot ronounce.

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Food Label LingoUS FDA, How to Use Understand and Use the Nutrition Facts Label

5%DV or less islow

20%DV or moreis high

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Health-related Claims

Low calorie Less than 40 calories per serving. Low cholesterol Less than 20 mg of cholesterol and 2

gm or less of saturated fat per serving. Reduced 25% less of the specified nutrient or calories

an e usua pro uc .

Good source of Provides at least 10% of the DV of a

particular vitamin or nutrient per serving. Calorie free Less than 5 calories per serving. Fat free / sugar free Less than 12 gram of fat or sugar

per serving.

Low sodium Less than 140 mg of sodium per serving. High in Provides 20% or more of the Daily Value of a

s ecified nutrient er servin .

High fiber 5 or more grams of fiber per serving.

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Food Labels: % Daily Value

eating 2,000 calories a day. A food item with a 5% DVmeans 5% of the amount of fat that a person consuming, .

Remember percent DV are for the entire day not just forone meal or snack.

You may need more or less than 2,000 calories per day.For some nutrients you may need more or less than

100% DV.

ource: mer can e e c ssoc a on u r on ac ee : e mar -

Get the facts on food labels, 2006.

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Food Label Info

U.S. Food and Drug Administration

Nutrition Facts Label

. . . ~ .

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Dining Out

plan of attack before you get there

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Dining Out Healthy

(1) Remember that food does not have to lack taste andflavor in order to be healthy.

(2) Always remember: the more you are served, themore you will eat.

Share an entre

s o ave a your p a e wrappe o go e ore

being brought to the table

gain; 1 lb fat= 3500 calories.

Cuttin out 10 calories/da = 1 ound of fat lost/1 earCutting out 100 calories/day= 10 pounds lost/1 year

Find ways to make small changes you barely notice

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Dining Out Healthy

(4) Leave the rules of the past, where they belongin the past.

Finishing everything on your plate

Dont make a scene in public (asking wait staff

questions/making requests) on t p ay w t your oo ott ng oo to remove o ,removing skin, scraping off breading)

High fat/calorie dressings boost up calories quickly

, ,serving and ask for the rest to be removed from the

table

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Dining Out Healthy

side. Be assertive when ordering. (1 oz. oil= ~2Tbsp= ~250 calories)

**DO NOT BE AFRAID TO ASK QUESTIONS**

,ask for the luncheon portion at dinner.

Add a side salad or non-cream sou to add bulk.

(9) If you are not taking leftovers, ask for your plate to beremoved immediately.

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Dining Out Healthy

(10) Red fla terms on a menu:

Fried Crispy

reamy

Buttery

-

Hollandaise

Creamed

Au Gratin In a Butter, Cream, or Cheese Sauce

Casserole

Escalloped

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Bran Muffin Breakfast Sandwich

420 calories, 20 grams of fat 300 calories, 12 grams of fat

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Chicken Caesar Salad Grilled Chicken Breast Salad

900 calories, 60 grams of fat

400 calories, 20 grams fat900 calories, 60 grams fat

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ur ey urger r o n ea

ca or es, grams o a

350 calories, 20 grams fat850 calories, 50 grams fat

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TAKE HOME POINTS

Foods do not have to be tasteless in

order to be healthy

Try not to deprive yourself of the foodsyou love

Learn to plan ahead (shopping,

restaurant eating) Slow it down (enjoy the experience of

eating)

Set yourself up for success Find ways to make changes that you

barely notice (no big deal)

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Recommended Reading

Mindless Eating: Why We Eat More Than We Think, Brian Wansink

PhD, 2006.

What To Eat, Marion Nestle, PhD, 2006.

Eat This Not That: Thousands of Simple Food Swaps That Can Save

You 10, 20, 30 pounds or More!, David Zinczenko, Matt Goulding,

2008.

Dr. Jos Dining Lean: How to eat healthy when youre not at home, 3rd

edition, Joanne V. Lichten, RD, PhD, 2007. (www.drjo.com)

American Dietetic Association Complete Food and Nutrition Guide,Roberta Larson Duyff, MS, RD, FADA, CFCS, John Wiley & Sons, 2002

n u ve a ng , n e on, ve yn r o e, , an yse esc ,

MS, RD, FADA, St. Martins Griffin, 2003

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Online Resources

American Dietetic Association

www.eatright.org

www.aha.org

www.mypyramid.gov

Fruits and Veggies More Matter

. .