PW2 Eating Out Rev DU 040709

8/11/2019 PW2 Eating Out Rev DU 040709

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Eating Healthy

When Eating Out


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Prevalence of Overweight in Youth


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Overweight Youth = Obese Adults

0

10

20

30

40

50

60

70

80

Percentage

Preschool

School-age

Adolescent

National Institute for Health Care Management, Nov 2003


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Benefits of Healthy Eating

Better School Performance

Developmental growth

Prevention of overweight

Prevention of chronic disease


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Prevent Chronic Disease

Choose healthy

foods to prevent:High blood pressure

High cholesterol

Heart disease

Stroke

Diabetes

Cancer

Weight gain

Healthy artery =

normal blood flow

Plaque deposits =less blood flow


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Energy ImbalanceMore foods available

everywhere

More meals out (bigger

portions)

More sugar-sweetened

beverages

Successful food advertising

More TV

More car travel

Fewer Physical Educationclasses

Fewer safe walking/biking

routes

Lower perception of safetyIncreased Energy

(Calorie) Intake

Decreased Energy

Expenditure


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100 extra

calories per day10 pound

weight gain per year


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2005 Dietary Guidelines:Make 1/2 your grains wholegrains.

5 to 9 servings of fruitsand vegetables.

2-3 servings of calcium-

rich foods.Go lean with protein.

Know your fats.

My Pyramid


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Key Messages

Make smart choices within and among thefood groups through moderation

Choose a variety of foods

Get the most nutrients from your caloriesthrough proportionality

Keep a balance between foodintake and physical activity


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How portions have changed


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Calorie Difference: 257 calories

590 calories

CHEESEBURGER

20 Years Ago Today

333 calories

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm


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140 calories

3-inch diameter


350 calories

6-inch diameter

BAGEL

20 Years Ago Today



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610 Calories

6.9 ounces

Calorie Difference: 400 Calories

French Fries

20 Years Ago Today

210 Calories

2.4 ounces



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PEPPERONI PIZZA

20 Years Ago Today

500 calories 850 calories




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CHICKEN STIR FRY

20 Years Ago Today

435 calories2 cups

865 calories4 cups




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Calorie Difference: 165 Calories

250 Calories

20 ounces

85 Calories

6.5 ounces

SODA

20 Years Ago Today



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Reading Labels Check serving size and

servings per container Check calories

Percent Daily value (%)

5% is Low

20% is High

Aim for low % for fat,saturated fat, cholesterol,and sodium

Aim for high % for fiber,calcium, iron, vitamin A, andvitamin C


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h


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How Much Sugar is in yourbeverage?

27grams x 2.5servings = 67.5 grams

1 teaspoon of sugar = 4 grams

67.5 / 4 = 16.9 teaspoonsof sugar


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Fast Food ???

What is the healthiest choice when it comesto fast food ?

??


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Pop Quiz: Which meal has the least amount of fat?

#1 Quarter pound burger with cheese, large fries and dietsoda

#2 Crispy chicken salad with 2 ounces of creamy Caesardressing and regular soda

#3 Taco salad and bottled water

54grams

34grams

48grams


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Fast Food Meal Before:

What you might choose:

Quarter pound burgerw/cheese

Large fries Large milkshake

0

10

20

30

40

Quarterpound burger

w/cheese

Large Fries 21oz.Milkshake

Grams of Fat

Totals:

1770

Grams of Fat = 68

Calories =

Grams of Fat


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Burger Joint - single burger or grilled chickenand a small order of fries or baked potato.

Convenience Store - turkey and cheese hoagieand 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.

Good choices when eating out


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Healthful Hints:

Choose vegetable topped pizza - skip fattymeat toppings

Choose grilled chicken - skip fried foods

Choose smaller portions - skip super sizeOther good choices:

baked potato

side salads

bean burritos

frozen yogurt

fruit

Fast Food


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Restaurants

Take half home for anothermeal or share with a friend

Use salsa and mustard insteadof mayonnaise or oil

Order water or dietbeverages

Skip fried foods with breadingor remove breading

Ask for salad dressing on the

side

More Healthful Hints:


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Beverages

Lower intake ofsugar

Limit soda, fruitdrinks, sweetenediced tea Empty calories Weight gain Tooth decay

Choose water, milk,diet drinks more

often


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Setting Healthy Goals

Be specific Put it in writing

Set realistic goals Develop an action plan

Believe in yourself

Be flexible Reward yourself


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Any Questions??

PW2 Eating Out Rev DU 040709

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