Eating Out
Presented by HealthLinks
The American Cancer Society HealthLinks program is
provided with support from the Washington State
Department of Health.
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The Recommendations
•Eat a variety of healthy foods based mostly on plant foods,
vegetables, fruits, whole grains, and beans.
•Adopt a physically active lifestyle.
•Maintain a healthy weight throughout life.
•If you drink alcoholic beverages, limit
consumption.
•Don’t use tobacco products
Fast Food Nation
• America has
been called a
‘fast food nation,'
and for good
reason.
• Everyday, one
out of four
Americans eats
fast food.
Fast Food Nation
• Unfortunately, fast food restaurants are
not the most nutritious option. Generally,
fast food meals are:
– higher in calories, sodium and fat
– often lacking in important vitamins and
minerals.
– Until recently, french fries were the
only vegetable option at many fast
food restaurants.
Making the most
• How can you make the most of your fast food
or restaurant meal?
– Keep in mind portion control
• No super sizing
– High fat and calorie sauces and dressings
• eliminate them or take them on the side and
use sparingly
– Sodas
• drink water or low fat milk
– Making good choices when you are eating out
will help you maintain a healthy diet!
What is a healthy serving size?
• Meat: 3 oz = deck of cards, 3 oz fish =
checkbook
• Fruit: 1 medium fruit = tennis ball, ½ cup
cut = rounded handful
• Cheese: 1 oz = 4 dice
• Vegetable: ½ cup cooked or raw =
rounded handful, 1 cup leafy = baseball
• Grains: 1 bread slice, ½ cup pasta/rice=
rounded handful
• Snack food: 1 oz = rounded handful
• Butter, oil, dips: 1 tbsp = tip of thumb
What are some healthy fast food
choices?
• Fast food restaurants have added
many new healthy options.
• Find nutritional information on the
web
• Decide what to order before you
arrive to make better choices
Healthy choices
•
•
•
•
•
•
•
•
•
Grilled chicken or fish sandwich
Whole wheat rolls
Fruit or fruit and yogurt
Baked potato (with vegetables instead of cheese,
butter or sour cream)
Salad with dressing on the side or fat free salad
dressing
Single hamburger (regular or children's size)
Low fat deli sandwiches on wheat bread or on
pita bread
Wraps on whole wheat tortillas (without dressing)
Fat free / low fat milk or water
What are the least healthy fast food
choices?
• Chicken nuggets
• Croissant breakfast sandwiches (and
croissants or pastries in general)
• Fried fish or fried chicken sandwiches
• Fried chicken
• Large and jumbo size fries
• Onion rings
What are the least healthy fast food
choices?
• Most ‘special
sauce'
• Mayonnaise
• Cheese sauce
• Salad dressing
• Tartar sauce
Choose Wisely!
Consider these two options:
Meal #1:
Meal #2:
McDonald's Quarter
McDonald's
Pounder with Cheese,
Hamburger, Small
Large Fries, 16 oz.
Fries, 16 oz Diet Soda
Soda
or Water
– 1,166 calories,
– 51 g fat
– 95 mg
cholesterol
– 1,450 mg
sodium
– 481 calories
– 19 g fat
– 30 mg
cholesterol
– 665 mg sodium
Tips
• Order food to go
• Avoid buffets
• Stick to the light menu/Make
careful menu selections
• Don't be afraid to special order
Tips
• Watch portion size
• Share
• Order sauce and dressing on the
side.
• Remember the big picture
Eating in the Car?
Pack a snack before you go!
Try…
• Grape Tomatoes
• Quaker Quakes or Rice Cakes
• Berries
• Yogurt w/ Crushed Cereal
• Low-fat Cheese & Crackers
• Apples & Peanut Butter
• Hummus & Veggies or Pita
Resources
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•
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www.healthyheart.org
www.cancer.org
www.fitresource.com
www.3fatchicks.com/fast-foodnutrition/
• www.diabetes.org/nutrition-andrecipes/nutrition/eatingoutguide.jsp
Questions?
Thank you.