Nutrition on the Go With Meal Planning

8/14/2019 Nutrition on the Go With Meal Planning

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NutritionNutrition on the Goon the Go

Eating Right in a Busy WorldEating Right in a Busy World


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Food FactsFood Facts

It is estimated that 40% of a familys food budget isIt is estimated that 40% of a familys food budget is

spent on food eaten outside the home.spent on food eaten outside the home.

One quarter of the US population eats fast food everyOne quarter of the US population eats fast food every

day.day. Americans will spend over $110 billion dollars onAmericans will spend over $110 billion dollars on

fast food this year.fast food this year.

McDonalds is the nations largest purchaser of beef,McDonalds is the nations largest purchaser of beef,pork and potatoes.pork and potatoes.


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Why Is This a Concern?Why Is This a Concern?

Less control over ingredients usedLess control over ingredients used

Many items eaten outside the home are high in theMany items eaten outside the home are high in the

following:following: Fat, Cholesterol, Sodium, Sugar and CaloriesFat, Cholesterol, Sodium, Sugar and Calories

Larger portions are often consumed when eating inLarger portions are often consumed when eating in

restaurantsrestaurants

Its hard to know what yourIts hard to know what yourgettinggetting


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QuizQuiz

1) Which Item at McDonalds has the most calories?1) Which Item at McDonalds has the most calories?

a) Big Maca) Big Mac

b) 2 Sausage McGriddlesb) 2 Sausage McGriddles

c) Large Chocolate Shakec) Large Chocolate Shaked) 4 Hamburgersd) 4 Hamburgers

Answer: Large Chocolate Shake = 1,160 caloriesAnswer: Large Chocolate Shake = 1,160 calories

a) 560 cal b) 840 cal c) 1,160 cal d) 1,040 cala) 560 cal b) 840 cal c) 1,160 cal d) 1,040 cal


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Quiz (cont.)Quiz (cont.)

2) Which item at Dunkin Donuts has the fewest2) Which item at Dunkin Donuts has the fewestcalories?calories?

a) Sesame bagel with cream cheesea) Sesame bagel with cream cheese

b) 2 jelly filled donutsb) 2 jelly filled donutsc) Banana walnut muffinc) Banana walnut muffin

d) A medium (24 oz) strawberry banana smoothied) A medium (24 oz) strawberry banana smoothie

Answer: 2 jelly filled donuts = 420 calAnswer: 2 jelly filled donuts = 420 cal

a) 570 cal b) 420 cal c) 540 cal d) 550 cala) 570 cal b) 420 cal c) 540 cal d) 550 cal


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How to Make Better ChoicesHow to Make Better Choices

When Eating OutWhen Eating Out Control Portion SizesControl Portion Sizes

Choose Lower Fat Meal OptionsChoose Lower Fat Meal Options

Choose Lower Fat/ Lower Calorie SidesChoose Lower Fat/ Lower Calorie Sides

Limit Sugary BeveragesLimit Sugary Beverages

Try to Include Fruits and VegetablesTry to Include Fruits and Vegetables


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Portion Size MattersPortion Size Matters

Serving Size TotalCalories

Fat(gm)

Cheeseburger 330 14

DoubleCheeseburger

490 26

Quarter Pounder

w/ Cheese

540 29

Double lb w/cheese

770 47


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Tsp.Sugar

Childs Size

(12 oz)

110 9

Small Soda(16 oz)

150 12

Medium Soda

(21 oz)

210 16

Large Soda

(32 oz)

310 24


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Fat(gm)

Cheeseburger, Small Fries,

Small Soda

690 24

Double Cheeseburger,

Medium Fries, Medium Soda

1,150 48

Quarter Pounder w/ Cheese,Large Fries, Large Soda

1,390 55


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Tips to Control Portion SizesTips to Control Portion Sizes

Order small sizes of itemsOrder small sizes of items

Share food with a friendShare food with a friend

Take half of it homeTake half of it home

Do not be afraid to throw it awayDo not be afraid to throw it away


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Beware of High Fat FoodsBeware of High Fat Foods

Saturated and Trans Fats can Clog ArteriesSaturated and Trans Fats can Clog Arteries

High fat food = high calorie foodHigh fat food = high calorie food

Cut down on fat by doing the following:Cut down on fat by doing the following: Choose low fat preparation methodsChoose low fat preparation methods

Special order foods to omit high fat toppingsSpecial order foods to omit high fat toppings

Replace standard sides with reduced fat optionsReplace standard sides with reduced fat options


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Tips to Reduce Fat:Tips to Reduce Fat:

Preparation MethodsPreparation Methods Limit items that are:Limit items that are:

Deep fried, French fried,Deep fried, French fried,

and crispyand crispy

Breaded or batteredBreaded or battered Au Gratin, cheese sauceAu Gratin, cheese sauce

SauteedSauteed

Pan FriedPan Fried

Creamed, cream sauceCreamed, cream sauce

ScallopedScalloped

Instead try items that are:Instead try items that are: BakedBaked

BroiledBroiled

GrilledGrilled Garden FreshGarden Fresh

SteamedSteamed

RoastedRoasted

PoachedPoached Lightly Sauteed or Stir-friedLightly Sauteed or Stir-fried


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How Much of a Difference CanHow Much of a Difference Can

Preparation Methods Make?Preparation Methods Make? Ordering Grilled Chicken Instead of Fried ChickenOrdering Grilled Chicken Instead of Fried Chicken

(Sandwich or Salad):(Sandwich or Salad): Saves 100 calories and 7 gm of fatSaves 100 calories and 7 gm of fat

Ordering Baked PotatoOrdering Baked Potato (10oz)(10oz) vs French Friesvs French Fries (6.7oz)(6.7oz) Saves 320 calories and 29 gm of fatSaves 320 calories and 29 gm of fat

Soft Taco Supreme vs Chalupa Supreme:Soft Taco Supreme vs Chalupa Supreme: 110 calories and 10 gm fat110 calories and 10 gm fat

Bread Stick vs Cheese Stick (each):Bread Stick vs Cheese Stick (each): Saves 50 calories and 4 gm of fatSaves 50 calories and 4 gm of fat


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Tips to Reduce Fat: SpecialTips to Reduce Fat: Special

OrderingOrdering Ask for items withoutAsk for items without

the following:the following: MayonnaiseMayonnaise Special SaucesSpecial Sauces Cheese Sauce/ CheeseCheese Sauce/ Cheese Cream SaucesCream Sauces Tartar SauceTartar Sauce Regular Salad dressingsRegular Salad dressings ButterButter OilOil GravyGravy

Instead try the following:Instead try the following: KetchupKetchup

MustardMustard

BBQ SauceBBQ Sauce SalsaSalsa

Marinara SauceMarinara Sauce

VegetablesVegetables

Lettuce/Tomato/OnionLettuce/Tomato/Onion Low-fat or Fat-freeLow-fat or Fat-free

dressings on the Sidedressings on the Side


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Can Special Ordering ReallyCan Special Ordering Really

Make a Difference?Make a Difference? Excluding Mayonnaise:Excluding Mayonnaise:

Saves 100 calories and 11 gm of fatSaves 100 calories and 11 gm of fat

Excluding Cheese:Excluding Cheese:

Saves 70 calories and 5 gm of fatSaves 70 calories and 5 gm of fat

Using Low Fat vs. Regular Salad Dressings:Using Low Fat vs. Regular Salad Dressings: Saves up to 150 calories and 16 gm of fatSaves up to 150 calories and 16 gm of fat

Ordering Pancakes Without Margarine:Ordering Pancakes Without Margarine: Saves 80 calories and 9 gm of fatSaves 80 calories and 9 gm of fat


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Choosing AppropriateChoosing Appropriate

Side DishesSide Dishes

Try to Include Fruits and VegetablesTry to Include Fruits and Vegetables Side Salad (with reduced fat dressing on the side)Side Salad (with reduced fat dressing on the side)

Baked Potato in place of friesBaked Potato in place of fries Get it plain or with veggies, salsa or ketchupGet it plain or with veggies, salsa or ketchup

Ask for vegetables to be prepared with little to noAsk for vegetables to be prepared with little to no

added fatadded fat

Steamed veggies vs. creamed spinachSteamed veggies vs. creamed spinach

Fruits or fruit salads w/ or w/o yogurtFruits or fruit salads w/ or w/o yogurt


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Some Healthier Meal OptionsSome Healthier Meal Options Grilled Chicken SandwichGrilled Chicken Sandwich

No MayoNo Mayo

Tender Roast Sandwich (KFC)Tender Roast Sandwich (KFC) Without SauceWithout Sauce

Small or Jr. HamburgerSmall or Jr. Hamburger

Veggie BurgerVeggie Burger Junior or Regular Roast Beef SandwichJunior or Regular Roast Beef Sandwich

No Cheese SauceNo Cheese Sauce

6 Sub: Veggie, Turkey, Roast Beef or Ham6 Sub: Veggie, Turkey, Roast Beef or Ham

No mayo, limit oil and cheeseNo mayo, limit oil and cheese Ham, Egg and Cheese on an English MuffinHam, Egg and Cheese on an English Muffin


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Some Healthier Meal OptionsSome Healthier Meal Options

(cont.)(cont.) ChiliChili

Baked PotatoBaked Potato Plain, with veggies or a small chiliPlain, with veggies or a small chili

Cobb, Garden, Caesar Salad w/ or w/o Grilled ChickenCobb, Garden, Caesar Salad w/ or w/o Grilled Chicken Light or fat-free dressing on the sideLight or fat-free dressing on the side

Chicken or Steak Soft Taco or GorditasChicken or Steak Soft Taco or Gorditas Without Cheese or Fresco StyleWithout Cheese or Fresco Style

Chicken, white w/o Skin and vegetable sides Chicken, white w/o Skin and vegetable sides Thin Crust PizzaThin Crust Pizza

Plain, with veggies or hamPlain, with veggies or ham


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Breakfast Sample MenusBreakfast Sample Menus

DosDos Egg McMuffin with aEgg McMuffin with a

fruit and yogurt parfaitfruit and yogurt parfaitand apple juice boxand apple juice box 540 calories and 13gm fat540 calories and 13gm fat

English Muffin withEnglish Muffin withjelly, 2 scrambled eggsjelly, 2 scrambled eggsand 1% low fat milkand 1% low fat milk 465 calories and 15.5 gm465 calories and 15.5 gm

fatfat

DontsDonts Sausage, Egg and CheeseSausage, Egg and Cheese

on a Biscuit withon a Biscuit withhashbrowns and a large OJhashbrowns and a large OJ 900 calories and 40 gm fat900 calories and 40 gm fat

Hotcakes and Sausage withHotcakes and Sausage withlarge coffee with cream andlarge coffee with cream and

sugarsugar 830 calories and 36 gm fat830 calories and 36 gm fat


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Lunch and DinnerLunch and Dinner

Sample MenusSample Menus DosDos

Grilled Chicken Sandwich (noGrilled Chicken Sandwich (nomayo), side salad with low fatmayo), side salad with low fatvinaigrette and a smallvinaigrette and a small

reduced fat ice cream conereduced fat ice cream cone 505 calories and 13.5gm fat505 calories and 13.5gm fat

Mandarin Chicken Salad withMandarin Chicken Salad with1 pkt almonds and 1 pkt low1 pkt almonds and 1 pkt low

fat honey mustard (no crispyfat honey mustard (no crispynoodles) and a diet coke.noodles) and a diet coke. 410 calories and 16 gm fat410 calories and 16 gm fat

(1.5 gm sat, 0 trans)(1.5 gm sat, 0 trans)

DontsDonts Crispy Chicken Sandwich,Crispy Chicken Sandwich,

large fries, and alarge fries, and a smallsmall

triple thick shaketriple thick shake 1460 calories and 58 gm fat1460 calories and 58 gm fat

Chicken Strip Salad with 1Chicken Strip Salad with 1pkt ranch dressing and apkt ranch dressing and a

large coke.large coke. 980 calories and 45 gm fat980 calories and 45 gm fat

(12gm sat, 2.5gm trans)(12gm sat, 2.5gm trans)


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Lunch and DinnerLunch and Dinner

Sample MenusSample Menus DosDos

Baked potato with aBaked potato with asmall chili and a dietsmall chili and a dietsodasoda 490 calories, 6 gm fat490 calories, 6 gm fat

Jr. Hamburger with aJr. Hamburger with afresh fruit cup, a smallfresh fruit cup, a smallside salad with fat freeside salad with fat freedressing and waterdressing and water 475 calories, 9 gm fat475 calories, 9 gm fat

DontsDonts Baked potato with baconBaked potato with bacon

and cheese and aand cheese and a

medium sodamedium soda 787 calories, 25 gm fat787 calories, 25 gm fat

Quarter Pound (Classic)Quarter Pound (Classic)

Cheeseburger with largeCheeseburger with large

fries and a large sodafries and a large soda 1,300 calories, 49 gm fat1,300 calories, 49 gm fat


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Where Can I Find MoreWhere Can I Find More

Info About Eating Out?Info About Eating Out? Helpful Websites:Helpful Websites:

www.calorieking.comwww.calorieking.com

www.healthydiningfinder.comwww.healthydiningfinder.com

www.dietfacts.comwww.dietfacts.com

Visit the restaurants website or ask ifVisit the restaurants website or ask if

they have nutrition information availablethey have nutrition information available
http://www.calorieking.com/http://www.calorieking.com/http://www.healthydiningfinder.com/http://www.healthydiningfinder.com/http://www.dietfacts.com/http://www.dietfacts.com/http://www.dietfacts.com/http://www.healthydiningfinder.com/http://www.calorieking.com/


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How do I Plan for Meals.How do I Plan for Meals.

that are here...that are here...instead of here?instead of here?
http://images.google.com/imgres?imgurl=http://www.tsl.pomona.edu/archives/00/0211/graphics/a_f05.jpg&imgrefurl=http://www.tsl.pomona.edu/archives/00/0211/a_f/08.html&h=166&w=150&sz=15&hl=en&start=2&tbnid=etgNfFSnSXlpeM:&tbnh=99&tbnw=89&prev=/images%3Fq%3Ddining%2Bout%2Bat%2Boutback%2Bsteakhouse%26svnum%3D10%26hl%3Den%26lr%3Dhttp://images.google.com/imgres?imgurl=http://www.olivegarden.com/images/core/logo.gif&imgrefurl=http://www.olivegarden.com/&h=60&w=118&sz=8&hl=en&start=5&tbnid=rXWyHtadg01JuM:&tbnh=45&tbnw=88&prev=/images%3Fq%3Ddining%2Bout%2Bat%2Bolive%2Bgarden%26svnum%3D10%26hl%3Den%26lr%3Dhttp://images.google.com/imgres?imgurl=http://www.weightwatchers.com/images/1033/dynamic/articles/2004/12/applebees_restaurant_2_lg.jpg&imgrefurl=http://www.weightwatchers.com/util/prt/article.aspx%3FarticleID%3D17651&h=192&w=158&sz=10&hl=en&start=5&tbnid=4Ce-xlwwLF4trM:&tbnh=98&tbnw=80&prev=/images%3Fq%3Ddining%2Bout%2Bat%2Bapplebees%26svnum%3D10%26hl%3Den%26lr%3D


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Making Time forMaking Time for

Home CookingHome Cooking Increase home cooked meals graduallyIncrease home cooked meals gradually

Make trips to the store countMake trips to the store count Plan weekly menu in advancePlan weekly menu in advance

Keep a running list organized by store layoutKeep a running list organized by store layout

Do preparation/ cooking on days offDo preparation/ cooking on days off Cut up fruits/ veggies for week on SundayCut up fruits/ veggies for week on Sunday

Make dishes that just need to be heatedMake dishes that just need to be heated Make too much fooduse leftovers on busy daysMake too much fooduse leftovers on busy days


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Making Time for Home CookingMaking Time for Home Cooking

(cont.)(cont.)

Let family members helpLet family members help Plan, shop, unload groceries, prepare food, cleanPlan, shop, unload groceries, prepare food, clean

Buy convenience foodsBuy convenience foods Frozen, Canned, Pre-Sliced, etc.Frozen, Canned, Pre-Sliced, etc.

Use time saving toolsUse time saving tools Crock Pot, George Forman Grill, ZipLockCrock Pot, George Forman Grill, ZipLock


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Meal Planning Made Easy:Meal Planning Made Easy:

Plan menus with about 400-500 calories perPlan menus with about 400-500 calories permealmeal

Aim for at least 3 food groupsAim for at least 3 food groups

Have at least 1 favorite food for everyoneHave at least 1 favorite food for everyone Include more whole grains, legumes, fruits,Include more whole grains, legumes, fruits,

vegetablesvegetables

Think about visual appearanceThink about visual appearance

Have a back-upHave a back-up Frozen meals (Healthy Choice)Frozen meals (Healthy Choice)

SoupSoup
http://images.google.com/imgres?imgurl=http://www.freshdirect.com/media/images/product/frozen/fro_healthy_chkgingr_p.jpg&imgrefurl=http://www.healthbetold.com/&h=150&w=150&sz=10&hl=en&start=1&tbnid=nMNGs-OQ1FnuuM:&tbnh=96&tbnw=96&prev=/images%3Fq%3Dhealthy%2Bchoice%2Bmeals%26svnum%3D10%26hl%3Den%26lr%3D%26rls%3DSUNA,SUNA:2006-32,SUNA:en


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Pack Nutrition Into Your Choices:Pack Nutrition Into Your Choices:Let the Pyramid be your GuideLet the Pyramid be your Guide

Think variety among foodThink variety among food

groupsgroups

Think variety within foodThink variety within foodgroupsgroups

Think colorThink color

Think moderationThink moderation

Think benefits and diseaseThink benefits and disease

preventionprevention

Reference: http://www.mypyramid.orgReference: http://www.mypyramid.org


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The Model Dinner PlateThe Model Dinner Plate

Reference: http://www.diabetes.ca/ilt/images/mealplan_placemat.jpgReference: http://www.diabetes.ca/ilt/images/mealplan_placemat.jpg


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Helpful Websites for MealHelpful Websites for Meal

PlanningPlanning www.mealsforyou.comwww.mealsforyou.com

www.mealsmatter.org/searchwww.mealsmatter.org/search

www.eatingwell.comwww.eatingwell.com
http://www.mealsforyou.com/http://www.mealsforyou.com/http://www.mealsmatter.org/searchhttp://www.mealsmatter.org/searchhttp://www.eatingwell.com/http://www.eatingwell.com/http://www.eatingwell.com/http://www.mealsmatter.org/searchhttp://www.mealsforyou.com/


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Convenience Foods to Get YouConvenience Foods to Get You

StartedStarted Rotisserie chicken from grocery deliRotisserie chicken from grocery deli

Create a Meals: Stir Fryjust add meatCreate a Meals: Stir Fryjust add meat

Pre-sliced fruits/veggies or bagged lettucePre-sliced fruits/veggies or bagged lettuce

Can go to salad bar and get items already to goCan go to salad bar and get items already to go Vegetable steamersVegetable steamers

Microwave dinnersMicrowave dinners Lean Cuisine, Healthy Choice*Lean Cuisine, Healthy Choice*

Low-Sodium SoupsLow-Sodium Soups

** Beware that frozen entrees and canned items are often high in sodiumBeware that frozen entrees and canned items are often high in sodium


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Examples Of Healthy FamilyExamples Of Healthy Family

MealsMeals Whole Wheat Pasta with VegetablesWhole Wheat Pasta with Vegetables

Frozen Stir Fry with Shrimp or ChickenFrozen Stir Fry with Shrimp or Chicken

Whole Grain Tortilla w/ grilled chicken and salsaWhole Grain Tortilla w/ grilled chicken and salsa

Crispy Baked Chicken w/ Baked PotatoesCrispy Baked Chicken w/ Baked Potatoes Veggie Burger on wheat bun w/ MilkVeggie Burger on wheat bun w/ Milk

Grilled Salmon, Brown Rice, VegetableGrilled Salmon, Brown Rice, Vegetable

Turkey Chili w/ SaladTurkey Chili w/ Salad


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Quick and Healthy SnacksQuick and Healthy Snacks

Fresh or dried fruitFresh or dried fruit Plain, w/ Low-Fat Yogurt orPlain, w/ Low-Fat Yogurt or

Peanut ButterPeanut Butter

Vegetable JuiceVegetable Juice Whole Grain Crackers w/Whole Grain Crackers w/

Peanut butterPeanut butter SmoothiesSmoothies Soy CrispsSoy Crisps Granola BarsGranola Bars

Kashi/South Beach/Fiber OneKashi/South Beach/Fiber One

Low-Fat PopcornLow-Fat Popcorn

Dry Whole Grain CerealDry Whole Grain Cereal Peanut butter and JellyPeanut butter and Jelly

Sandwich on Wheat BreadSandwich on Wheat Bread Pretzels/ Baked ChipsPretzels/ Baked Chips

Low-Fat String CheeseLow-Fat String Cheese Veggies w/ low-fat dressingVeggies w/ low-fat dressing Low-Fat Pudding or YogurtLow-Fat Pudding or Yogurt Nuts and seeds*Nuts and seeds*

Trail Mix*Trail Mix*

* Can be high in calories. Portion control is important.


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Final Nutrition Tips for Busy PeopleFinal Nutrition Tips for Busy People

Dont skip mealsDont skip meals

Keep healthy snacks handy at home & workKeep healthy snacks handy at home & work

Control your environmentControl your environment

Stay well hydratedStay well hydrated

Try to slow down at meal timeTry to slow down at meal time


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Contact InformationContact Information

Phone: (267) 339-3722Phone: (267) 339-3722

E-mail:E-mail: [email protected]@rothmaninstitute.com

Websites:Websites: www.rothmaninstitute.comwww.rothmaninstitute.com

www.nutritionwithamy.comwww.nutritionwithamy.com Presentation will be available onlinePresentation will be available online
mailto:[email protected]:[email protected]:[email protected]


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Questions?Questions?

Documents

Nutrition on the Go With Meal Planning