Eating Better When Eating Out Using The Dietary Guidelines
Click here for nutrition table for 7,248 foods.
Look Here For:
- Ordering Foods "Your Way"
- Menu Reading Clues
- Fact & Fiction About Fast Foods
| U.S. Department of Agriculture
Human Nutrition Information Service
Home and Garden Bulletin No. 232-11
WHAT ARE THE DIETARY GUIDELINES FOR AMERICANS?
The Dietary Guidelines for Americans are seven basic principles for developing and maintaining a
healthier diet. The Guidelines represent the best thinking in the field of nutrition and health
and are the basis for all Federal nutrition information and education programs for healthy Americans.
They were developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human
Services.
The Dietary Guidelines emphasize balance, variety, and moderation in the overall diet. The seven
Guidelines are:
- Eat a variety of foods
- Maintain desirable weight
- Avoid too much fat, saturated fat, and cholesterol
- Eat foods with adequate starch and fiber
- Avoid too much sugar
- Avoid to much sodium
- If you drink alcoholic beverages, do so in moderation
| |
|
The U.S. Department of Agriculture has prepared a series of practical "how-to" publications on
choosing and preparing foods using the Guidelines. This bulletin focuses on how to choose foods
when eating out in the Dietary Guidelines style. Other topics in the series include how to shop
for food, prepare foods and plan menus, prepare bag lunches, snacks, and desserts, and make "meals
in minutes" using the Dietary Guidelines. See the end of this bulletin for more information on how
to order these.
For many, "eating out" refers to meals, but snacks count too - ice cream at the shopping mall,
popcorn at the movies, finger foods at parties. Chances are that foods chosen away from home are
a bigger part of your daily diet than you think.
Trends In Eating Out
Americans are on the move. Busy lifestyles and tight work and travel schedules make eating out
routine for many of us. According to recent surveys:
- Americans, excluding those who live in institutions, eat more than one of every
five meals at
away-from-home eating establishments.
- Fast-food places serve four out of 10 meals eaten at away-from-home eating
establishments.
- Four out of 10 consumers say they have changed their eating out habits to reflect
nutritional
concerns.
- Adults eat roughly 30 percent of their calories away from home.
- Americans spend more than 40 cents of every food dollar on food eaten away from home.
CONTENTS
Setting the Stage for Eating Out
Making Choices
Reading Menus
Eating on-the-go
Breakfast Fare
The Truth About Fast Foods
For More Information (end of bulletin)
SETTING THE STAGE FOR EATING OUT
The principles for eating in the Dietary Guidelines style are basically the same regardless of where
food is eaten. It's true you may have less control over how foods are prepared and what ingredients
are used when you eat out, but you can control which foods you choose and the amount. Keep in mind
that it's your total diet that counts and that the principles of variety, moderation, and balance
work best when practiced regularly over a period of time. Occasionally splurges can be worked into
a long-range eating plan. Here's what we mean by variety, moderation, and balance.
Variety. No one food supplies all of the protein, vitamins, and minerals you need for good health.
That's why it's important to choose from a wide variety of foods. You also need to choose foods
that provide adequate starch and fiber and supply enough (but not too many) calories to maintain
desirable weight.
To help ensure such variety, choose foods daily from each of these major food groups:
- Breads, cereals, and other grain products.
- Fruits
- Vegetables
- Meat, poultry, fish, and alternates (such as eggs, dry beans, and peas)
- Milk, cheese, and yogurt
You can easily balance lack of variety in one meal with the food selections you make the rest of
that day. For example, if your lunch is short on vegetables, add an extra vegetable or salad to
your evening meal.
Moderation. The Dietary Guidelines suggest moderation, or "avoiding too much" fat, saturated fat,
cholesterol, sugars, sodium, and alcohol. They also emphasize the importance of maintaining
desirable weight by not eating too many calories. Moderation does not mean cutting out all foods
that are high in calories, fat, saturated fat, cholesterol, sugars, sodium, and alcohol.
Moderation does mean choosing these foods less often and in smaller amounts. Some experts suggest
that we limit the amount of fat we eat to one-third of our calories or less. (In a 2,000-calorie
diet, that's about 74 grams of fat a day.) For sodium, some experts consider 1,100 to 3,300
milligrams a day to be a safe and adequate level for adults. (This is the amount of sodium in
about 1/2 to 1 1/2 teaspoons of salt. It includes the sodium present in foods as well as what's
added during cooking and at the table.) Most of us have diets that contain more fat and sodium
than these recommendations, and many overdo on sugars and calories, too.
Balance. Balance means putting it all together so that you get the variety of foods you need for
essential nutrients and the calories you need to maintain desirable weight, without getting too much
fat, saturated fat, cholesterol, sugars, sodium, and alcohol.
ZEROING IN ON EATING OUT
Think about your eating out habits, then answer the questions below. Your answers, along with tips
given in this bulletin, can help you decide what types of changes you may want to make.
1. How often do you eat out?
__Several times a day
__Once a day
__Several times a week
__Occasionally
__Rarely
The more often you eat out, the greater the effect of these food choices on your total diet.
2. Where do you usually get the food you eat away from home? (Check all that apply)
__Sit-down restaurants
__Cafeterias
__Sub or sandwich shops, pizza parlors
__Fast-food restaurants
__Snack bars
__Convenience stores or grocery store carryouts
__Vending machines
__Others' homes
__Other
Where you eat affects the food selections available to you. If you consistently choose
places with a limited selection of foods, following the Dietary Guidelines may be more difficult.
3. What types of foods and beverages do you usually choose when you eat out? (Check all that apply)
__Hamburgers, other sandwiches
__Deep-fried foods (chicken, fish, seafood, french fries)
__pizza
__Broiled meats, fish, poultry; lightly seasoned vegetables
__Main dishes and vegetables with creamy sauces
__ethnic foods (Mexican, Chinese, Middle Eastern)
__Soups
__Salads
__Salty snack foods (pretzels, chips, nuts)
__Desserts and sweets
__Soft drinks and shakes
__Beer, wine, liquor
If you typically choose fried foods, creamy sauces, rich desserts, and salty snacks when you
eat out, your diet may be high in calories, fat, sugars, and sodium. Tips in this bulletin
can help you make alternative choices.
4. How much do you eat when you go out?
__More than at home
__About the same amount as at home
__Less than at home
__It varies
Eating a big meal or splurging on a rich snack once in awhile, whether away or at home,
is no problem. But if you do this often, you need to pay close attention to the food
choices you make at other meals to control total calories, fat, sugars, and sodium.
5. How do your food choices away from home affect your food choices at home the rest of the day?
__Have no effect on home eating
__I vary what I eat at home depending on what I eat out.
It is your TOTAL diet that counts. So, if you choose foods higher in calories, fat, sugars,
and sodium when you're out, balance them with the food choices you make at home the rest of
the day.
MAKING CHOICES
How does eating out affect your overall diet? That depends on where you eat, what and how much you
order, and what extras you add to the foods you order - dressings, spreads, condiments, and so forth.
Of course, how often you eat out is important too.
Where You Eat
Where you eat out greatly affects the food choices available to your. It's a lot easier to follow
Guidelines-style eating at some restaurants than at others. For example, a greater selection of
menu items gives you the opportunity to choose for variety. And if foods are prepared to order,
you can have more control over the calories, fat, sugars, and sodium in your meal. Here's how
eating places compare:
- Full-service restaurants usually provide the greatest variety and flexibility in
types of foods and preparation methods. Items are often prepared to order, so you
can ask that foods be prepared differently than the menu specifies. (See "Having It
Your Way When Eating Out" later in this bulletin) One drawback of having foods prepared
to order is the time it takes...what and how much do you eat while waiting for your order?
- Cafeterias, smorgasbords, and restaurant buffets also provide a wide variety of food
selections. Since foods are prepared in advance, there's no wait, but you are not able
to order foods the way you want them. You do, however, have some control over portion
size and the amounts of sauces, gravies, and dressings served with foods. Watch out for
"all-you-can-eat" offers, though. You may be tempted to eat too much just to get your
money's worth!
- Steakhouses and fishhouses generally offer fewer menu items, although different sizes
and cuts of meat are often available. Most items are prepared to order, but preparation
methods may be more limited. Fish and shellfish items are often breaded and fried; broiled
and steamed versions are increasingly available. Side dishes usually include items high in
fat-french fries, hush puppies, and creamy coleslaw, for example. Salad bars are sometimes
featured.
- Pizza parlors offer variety in toppings and crust types but an otherwise limited menu.
Toppings vary in calories, fat, and sodium content. Some parlors feature salad bars.
- Sub shops offer a varied selection of subs and sandwiches but usually little else.
Items are prepared to order so the amount of high-calorie, high-fat spreads can be limited.
Sometimes smaller servings are available. Many offer a variety of breads.
- Fast-food restaurants offer an expanding but still rather limited menu. Many items are
deep-fat fried, including chicken and fish items, french fries, onion rings, and fruit pies.
However, smaller servings are available for some sandwiches and side orders, and you can
request that foods be prepared without sauces or other condiments. Salads, baked potatoes,
and whole-grain rolls are now available at some fast-food restaurants, and lowfat milk and
fruit juices are joining soft drinks and shakes as beverage options.
- Convenience store "mini-meals" and vending machines are a growing source of food eaten away
from home. Offerings include chili, hotdogs and Polish sausages, nachos with cheese sauce,
prepackaged hamburgers and sandwiches, single-serving canned foods, candy, and snack foods.
Fat, calories, sugars, and sodium are high in many of these items, especially in processed,
prepackaged, and canned foods. Some refrigerated vending machines offer alternatives-yogurt,
fruit, and fruit juices, for example.
- Other people's homes can provide a real challenge to eating in the Guidelines style.
How much control you have (or are willing to take) may depend on several factors, including
the risk of offending your host and/or hostess! Buffet arrangements and informal parties
permit you to be selective in what and how much you choose. However, there is often a tempting
array of food and drinks that are high in fat, sugars, sodium, or alcohol. Family style dinners
may make it more difficult to avoid certain food selections, but you can still control serving
sizes. Of course, formal sit-down dinners, where you're served a prepared plate of
food, provide you with the least control.
WHAT YOU ORDER - AND HOW MUCH
Eating out is a special treat for many of us. How can you moderate calories, fat, sodium,
and sugars without giving up your favorite foods? Have your favorite restaurant meal.
Then, balance it out over the next day or two with meals that are lower in calories, fat,
sodium, sugars, or alcohol. Or select Guidelines-style meals wherever you eat.
Here are some ideas.
Appetizers
Breads
- Butter and other spreads can make even the plainest bread high in fat and calories.
See "What You Add," later in this bulletin.
- Many crackers are high in fat and sodium, so enjoy just a few and limit amounts of
spreads and dips. If a variety of crackers is served, choose whole-grain types for extra fiber.
Entrees
- Choose meat, fish, or poultry that is broiled, grilled, baked, steamed, or poached rather than
fried. Broiled or grilled entrees are often basted with large amounts of fat, however.
Ask to have your entree prepared without added fat; or request that lemon juice, wine, or
just a small amount of fat be used.
- Sometimes fried foods are your only choice. If so, have a smaller helping. Remove the skin
or breading to cut fat and calories. This may also decrease sodium.
CALORIES FAT SODIUM
(grams) (milligrams)
3 ounces cooked chicken breast, 140 3 65
meat only
3 ounces cooked chicken breast, 165 7 60
meat and skin
3 ounces fried chicken breast, 220 11 235
meat, breading, and skin
Vegetables/Salads
- Plain vegetables are high in fiber and other nutrients and low in calories, fat, and sodium.
However, butter, margarine, and sauces can increase calories, fat, and sodium considerably.
- Look for vegetables seasoned with lemon, herbs, or spices rather than fat and salt.
- Be adventurous with your next salad bar creation. Start with a bowl of romaine,
boston lettuce, or spinach, and add an assortment of fruits and vegetables; raisins,
grapes, apples, cauliflower, cucumbers, broccoli, turnips, tomatoes, carrots, and
celery, for example. Watch out for dressings and toppings that can add a lot of
calories, fat, and sodium. For more information, see "What You Add" later in this bulletin.
- Ask for a tossed salad or baked potato in place of fried or chips.
- Go easy on prepared salads that contain a lot of mayonnaise, salad dressing,
or oil-macaroni salad, potato salad, creamy coleslaw, and marinated vegetables,
for example. Some pasta salads are made with large amounts of oily dressing.
Desserts
- Fruits are a great dessert in the Guidelines style. If there are no fruit selections
under "desserts," check the appetizer menu, or ask-fruits may be available because they're
ingredients in other items.
- Order a light dessert such as sherbet, fruit ice, or sorbet. Sorbet is lower in calories
and fat than most ice creams, although it's fairly high in sugar.
CALORIES FAT SODIUM
(grams) (milligrams)
1 cup sorbet 190 0 30
1 cup sherbet 270 4 90
1 cup regular ice cream 270 14 115
1 cup premium ice cream 350 24 110
1 cup premium ice cream topped with 580 39 160
hot fudge sauce, nuts, and whipped
cream
- If you decide on a rich dessert such as pie, cake, or pastry, try splitting
it with a friend.
- While others in your party are having dessert, you can have a cup of tea or coffee.
Beverages
WHAT YOU ADD
- Limit amounts of butter, margarine, and cheese spread you add to bread and crackers-calories, fat,
and sodium add up quickly!
CALORIES FAT SODIUM
(grams) (milligrams)
1 pat butter or margarine 35 4 40
1 tablespoon crock-type cheese spread 50 4 180
- Salad dressings are often high in fat, calories, and sodium. Use them sparingly.
For a zippy salad dressing alternative, ask for lemon juice or vinegar with just a small
amount of oil. Reduced-calorie salad dressings, which are also lower in fat, are available
at some restaurants.
CALORIES FAT SODIUM
(grams) (milligrams)
1 tablespoon creamy italian dressing 70 8 175
1 tablespoon regular italian dressing 70 7 115
1 tablespoon reduced-calorie italian 15 2 120
dressing
1 tablespoon vinegar and oil (2 parts 40 4 trace
vinegar to 1 part oil)
- Salad toppings may add calories, fat, and sodium.
CALORIES FAT SODIUM
(grams) (milligrams)
1 tablespoon imitation bacon bits 30 2 125
1 tablespoon sunflower seeds 50 4 trace
(unsalted)
1 tablespoon chopped egg 15 1 10
1 tablespoon grated process cheese 25 2 100
1 tablespoon seasoned croutons 5 trace 10
- Ask if gravies, sour cream, cream sauces, salad dressings, and other toppings
can be served "on the side." You might be surprised to see how little can make foods tasty!
CALORIES FAT SODIUM
(grams) (milligrams)
1 tablespoon sour cream 25 3 5
1 tablespoon hollandaise sauce 70 7 65
- Some condiments are high in fat - mayonnaise and tartar sauce, for example.
- Limiting your use of soy sauce, steak sauce, catsup, mustard, pickles, and other
condiments will help control sodium.
CALORIES FAT SODIUM
(grams) (milligrams)
1 tablespoon soy sauce 10 0 1,030
1 tablespoon steak sauce 10 0 230
1 tablespoon catsup 15 0 155
1 dill pickle strip 3 0 430
- Taste food before you salt it. If you still want salt, try one shake instead of two.
SODIUM (milligrams)
1/8 teaspoon salt 250
- Ask if freshly ground pepper or an herb blend is available to use in place of salt.
READING MENUS
Terms used in describing menu items can provide clues to fat and sodium content.
Here are some terms that signal...
Higher Fat Higher Sodium
buttered or buttery smoked
fried, french fried, deep pickled
fried, batter fried, pan fried barbecued
breaded in broth
creamed, creamy, or in cream in cocktail sauce
sauce in a tomato base
in its own gravy, with gravy, with soy sauce
or pan gravy teriyaki
hollandaise creole sauce
au gratin or in cheese sauce mustard sauce
scalloped or escalloped marinated
rich Parmesan
pastry
Some terms can signal lower fat. Foods that are grilled or broiled, for example, are likely to
be lower in fat than those that are deep-fat fried-providing that only small amounts of fat are
used during preparation and that fat is drained. Other terms that usually mean lower fat include
"stirfried," "roasted," "poached," or "steamed." Few terms guarantee lower sodium. Even "fresh"
or "homemade" foods can be fairly high in sodium, depending on the types and amounts of ingredients
used to prepare them.
Eating Smart
Have you ever gone out to dinner and felt full after eating your appetizer, salad, and bread -
even before the entree was served? When the entree and the dessert were served, though, you ate
every bite. After all, you ordered it-you can't waste food! To eat smart, order one course at a
time rather than all courses at the beginning of the meal. If you are served more than you want
to eat, as for a take-home bag.
Having It Your Way When Eating Out
Many restaurants are changing their menus and cooking styles to suit health-conscious customers.
To encourage this, go to restaurants that offer the healthful foods you prefer or that prepare
food to order. Call ahead to find out if special requests will be honored. Remember that you
are the customer-don't be afraid to ask for what you want. Study the menu carefully, then ask
questions. Restaurants can't handle every type of special request, but most will do their best
to make reasonable changes for their patrons. If managers get enough requests for a particular
menu item or accompaniment, they may make it regularly available.
- Ask about serving sizes. Are "petite" servings or half-portions available? Some ways to cut down
on portion sizes: choose an appetizer as your main dish; order a la carte; share food with a friend.
- Ask how menu selections are prepared and what ingredients are used. Are the meats, chicken, or
fish broiled with butter or other fat? Served with sauces? Are vegetables buttered or creamed?
Fresh or canned?
- See if your special requests can be accommodated. Order fish, chicken, or meat broiled without
added fat. Ask if chicken can be prepared without the skin. Request that food be served with
dressings and sauces on the side. See if salt or other ingredients can be omitted when your food
is prepared.
- Ask about availability of food items not listed on the menu - lowfat or skim milk, fresh fruit,
and so forth.
TEST YOUR SKILLS
On the following two pages you will find a sample restaurant menu. It offers many options -
including ways to dine in the Guidelines style. Pretend you're making menu selections.
Using the tips given so far, identify foods in each menu selection that are lower in calories,
fat, sugars, and sodium. Then put together a meal or two. Of course, no food is off limits,
so you might also want to make selections in which foods higher in calories, fat, sugars, and
sodium are balanced with those that are lower. What items would you include in your meals?
MENU
Cocktails
Mixed Drinks Dry Table Wine Wine Spritzer
Your choice Burgandy and Chablis Fruit Juice Cocktail
Frozen Strawberry Beer Sparkling Water
Daiquiri Bottled and draft with a Twist of Lime
House special
Appetizers
Fresh Melon Wedge Fried Wontons Gazpacho
with Lime Slice Served with sweet a crunchy soup of
and sour sauce blended tomatoes,
cucumbers, bell
peppers, and celery,
served chilled
Crispy Nachos Chicken Liver Pate Shrimp Cocktail
Smothered with Served with Served with a spicy
melted Cheddar sour cream and cocktail sauce and
cheese, served chives lemon wedge
with guacamole and
sour cream
Fresh Fruit Medley Fried Potato Skins
Served in a Served with your
pineapple boat choice of sour cream
or sherry
Main Course Salads
(Served with rye roll, whole-wheat bread sticks, or croissant)
All-You-Can-Eat Salad Bar Chef's Salad with Choice Dressing
Spinach Salad Seafood Salad
Fresh spinach leaves, crispy Tender shrimp, lump crabmeat,
bacon bits, grated Parmesan, and bay scallops sprinkled
and hard-cooked eggs served with an herb dressing and
with a hot vinaigrette served on a bed of mixed greens
dressing
Garden Pasta Salad Fresh Fruit Salad with Yogurt
Homemade pasta and fresh Dressing
vegetables, lightly tossed
with a dill dressing
For Lunch-Time Appetites
Hot Turkey Sandwich Pita Pocket Sandwich Pizza Lover's Special
Served open face Warm pita bread The ultimate in pizza
with giblet gravy stuffed with a the crispiest crust in town
and french fries medley of garden covered with
fresh vegetables sausage, pepperoni,
and chunks of tender olives, and anchovies
cooked chicken,
tossed with a light
herb dressing
Grilled Reuben Tuna Salad Spinach Quiche
Fresh corned beef, Served on a fresh- Filled with fresh
swiss cheese, and baked croissant chopped spinach,
sauerkraut with onion, and Parmesan
tangy russian baked in a flaky
dressing on thick crust
rye bread
Your choice of
Charbroiled Burger Veggie Delight Fluffy Western
pure beef with Pan pizza smothered Three fresh eggs
cheese and assorted with mushrooms, mixed with minced
toppings, served green peppers, and ham, green pepper,
with homemade onion onions and onion
rings or french fries
Turkey Cordon Bleu
Slices of ham, turkey,
and swiss cheese baked
in a buttery pastry
shell
Entrees
(Served with your choice of two vegetables and a garden salad)
Pasta Primavera Barbecued Baby Back Ribs
Ribbons of fettucini and fresh A hefty rack of broiled pork
ribs smothered with our own
yogurt sauce, sprinkled with hickory-smoked barbecue sauce
vegetables tossed in a light Parmesan
Baked Chicken Breast Veal Tenderloins
Boneless breast of chicken Plump medallions of veal in a
baked in a delicate lemon- rich cream sauce with
basil sauce mushrooms and capers
Southern-Style Chicken Burritos
Fried to a crispy golden brown Your choice of beef, chicken,
or bean; served with rice and fresh salsa
Chicken Teriyaki Fish and Chips
Grilled strips of chicken Fresh filet of sole dipped in
marinated in a spicy teriyaki a special beer batter and
sauce deep-fat fried, served with
french-fried potatoes
Beef en Brochette Crabmeat Au Gratin
Skewered cubes of beef round Lump backfin crabmeat in a
with fresh mushroom caps creamy cheese sauce, baked to
a delicate brown
London Broil Sweet and Sour Shrimp
Delicately marinated and Batter-fried shrimp coated
grilled strips of flank steak with a tangy sweet-and-sour sauce
served in their own juice
Porterhouse Steak (16 ounces)
Charbroiled the way you like
it, topped with crispy onion
rings
Petite Filet Mignon
Broiled to perfection, topped
with mushroom caps
Today's Special
Lemon-Broiled Haddock Filets
Served with steaming brown rice pilaf, green beans almondine, tomato halves broiled
with fresh basil, and crusty french bread
Vegetables
French-Fried Potatoes Broccoli Spears
Herbed New Potatoes with Hollandaise Sauce
Cheese-Stuffed Baked Potato Steamed Zucchini-Carrot Medley
Sliced Tomatoes with Basil Garden Fresh Peas with Pearl Creamy Coleslaw
Onions Corn-on-the-cob
Beverages
Fresh Brewed Coffee Milk
Hot Tea Whole or lowfat
Iced Tea Freshly Squeezed Lemonade
Assorted Soft Drinks or Limeade
Chilled Apple Cider
Desserts
Fresh Fruit Sorbet Carrot Cake Apple Dumpling
Assorted flavors Topped with a Whole apple baked
thick cream cheese pastry, topped with
in a flaky cinnamon whipped cream and
frosting chopped pecans
Poached Pears Assorted Fresh Pastries
with Raspberry Glaze Rich, flaky pastries
with assorted fillings
Blueberry Pie A La Mode Ice Cream Sundae
Rich french vanilla
topped with fudge
sauce, nuts and
whipped cream,
served with a
cookie
New York Style Cheese Fresh Strawberries
Cake (in Season)
In Looking Over the Menu, Did You See...
- dishes unfamiliar to you? Ask the waiter to describe how the dish is prepared -
and try something new if it fits into the Guidelines style.
- preparation terms and ingredients that signal "low" or "high" fat and "low" or
"high" sodium?
- menu selections that might fit nicely into a Guidelines-style meal if you could
have dressing, sauces, or toppings on the side?
- selections you might ask to be prepared differently?
Look at the foods you chose for your meal. Did you include a variety of foods from
the five food groups shown previously? Were some foods good sources of starch and fiber?
Judging from what you've learned from this bulletin, does your meal appear to be moderate
in calories, fat, sugars, sodium, and alcohol? If not, what food selections would you
make the rest of the day to provide the balance needed to eat in the Guidelines style?
Here are some options within each menu section that tend to be lower in fat, sugars,
sodium, or alcohol than others. Generally, they provide fewer calories, too.
Cocktails
Sparkling water with a twist of lime, fruit juice cocktail, or wine spritzer.
Dry table wines have about half the calories of sweet table wines.
Appetizers
Melon wedge, fresh fruit medley, split pea soup (sour cream or sherry on the side), gazpacho, or
shrimp cocktail (go easy on the sauce).
Main Course Salads
Rye roll or whole-wheat breadsticks to accompany main course salads (watch out for spreads);
fresh fruit salad, garden pasta salad, or seafood salad (provided they're light on dressing).
For some tips on making salad bar selections, see p.7.
Did You Know?
A typical "diet plate" may be higher in calories and fat than many other selections on the menu.
Below is the calorie, fat, and sodium content of a typical "diet plate."
CALORIES FAT SODIUM
(grams) (milligrams)
Beef Patty (4 ounces) 325 24 95
Cottage Cheese (1/2 cup) 110 4 425
Hard-Cooked Egg 80 6 70
Tomato Slices 10 trace 5
Rye Crackers (4) 110 2 230
TOTALS 635 36 825
Lunch-Time Appetites
Veggie delight or pita sandwich. If you choose a sandwich such as the tuna salad, lower the
fat by having it on a french roll or bagel rather than a croissant. Choose whole-grain bread
for additional fiber and nutrients. Watch added cheeses and condiments if you choose the hamburger.
Entrees
Baked chicken breast, beef en brochette, burritos (bean filling for added fiber), pasta
primavera (lots of vegetables and the yogurt sauce is lower in fat than traditional cream
sauces). If you're ordering a steak, keep in mind that the petite filet is a smaller portion
than the porterhouse.
Today's Special
You can't miss here. All the items are foods in the Guidelines style.
Vegetables
Herbed new potatoes, sliced tomatoes, zucchini and carrots, peas with pearl onions, or
corn-on-the-cob (watch added butter and salt).
Beverages
Lowfat milk, lemonade or limeade, apple cider. If coffee or tea is your choice, drink it plain
or limit the sugar and cream you add.
Desserts
Fresh fruit sorbet, poached pears, strawberries (with only a small amount, if any, of whipped
cream). Alternative: either fruit item listed under Appetizers.
Getting hungry? The menu clearly shows that eating in the Guidelines style need not be dull.
It doesn't mean giving up your favorite foods either. If you're really hungry for nachos smothered
with cheese, order them. Balance the higher fat and sodium with other menu items that are lower.
Or choose lower fat and sodium foods at other meals.
Worth Noting
Sometimes menu names or descriptions send mixed messages. In chicken teriyaki, for example,
grilled chicken suggests lower fat, but teriyaki sauce suggests higher sodium. When making
choices, you need to consider both the ingredients used and the preparation method. Menu items
made with nutritious foods can be quite high in fat and calories - fried potato skins with sour
cream, or apple dumpling, for example.
Restaurants are featuring more menu selections that can fit into a nutritious and healthful
eating style. Study the foods carefully, however, before you decide. Don't be fooled by the
title, "For Lunch-Time Appetites," Some of these selections provide just as much, or more,
food (not to mention fat and calories) than the dinner entrees. Also, watch out for menu
selections termed "light fare," "Light" may or may not mean that a menu item is lower in
calories or fat.
EATING ON-THE-GO
Chances are your idea of "eating out" is a relaxing dinner at your favorite restaurant.
If so, you might be surprised how often you "eat out" at other times. For example, how
often do you find yourself eating...
- during a break at the shopping mall?
- watching a movie at the theater?
- as a midmorning or midafternoon pick-me-up at the office?
- at a sports or recreational event?
- at social functions and celebrations-weddings, birthday parties, showers,
retirement farewells?
- in your car-on a long trip, commuting to and from work, running errands?
Should you be concerned about on-the-go eating? Maybe and maybe not. Any eating pattern can
be adapted to the Dietary Guidelines, whether it's three meals a day, several small meals or
snacks, or something in between. If you find yourself eating on-the-go on a regular basis,
think about how the foods you select fit into your overall diet pattern. Are they often foods
high in fat, sodium, or sugars, and too high in calories? Could you bring foods from home that
have more nutrients, fewer calories, and less fat, sodium, and sugars? (See "Making Bag Lunches,
Snacks, and Desserts Using the Dietary Guidelines" another bulletin in this series. Ordering
information follows later on. It's your total diet that counts in the long run, no matter when
or where you eat. Concentrate on improving your overall diet through variety, moderation, and
balance.
SNACKING AT THE SHOPPING MALL
Snacks can be an enjoyable part of a shopping trip, and shopping malls offer a variety of
foods and places to eat. How do these snacks fit into your total diet? Take a look at the
calorie, fat, and sodium content of some popular items below:
CALORIES FAT SODIUM
(grams) (milligrams)
Frozen yogurt, 1 cup 210 4 100
Ice cream cone, single dip 190 9 55
Popcorn, with salt and butter, 1 cup 105 8 145
Soft pretzel with cheese 275 8 1,175
Chocolate chip cookie, 1 large 190 8 160
Hotdog, with mustard, relish, 240 14 835
and onion
Bran muffin, 1 large 140 7 210
Danish Pastry 220 12 220
Mixed nuts, 1/4 cup 225 21 240
PARTIES
Occasions like birthday parties, cocktail parties, and receptions often mean a wide variety of
tasty foods high in fat, sugars, sodium, and calories. Plan ahead to cut down before and after a
big occasion.
- Fresh fruit and vegetable platters are great Guidelines-style party foods. Indulge, but watch the
dips!
- Hors d'oeuvres such as fancy finger sandwiches, fried chicken drummettes, and swedish meatballs
are high in calories, fat, and sodium.
- Have your birthday cake and eat it too. Just choose a small piece.
- For a mixed drink with fewer calories and less alcohol, try a wine spritzer made with wine and
seltzer water; mineral water or tonic with a twist of lemon or lime; or fruit juice with club
soda.
BUSINESS FUNCTIONS
At business functions where food and beverages are served, you may feel you have to eat what's offered.
You do have some control, however. For example, while talking business, you can make an effort to eat
fewer snacks and drink fewer alcoholic beverages, if you drink. Also, most menus include some lower
calorie and lower fat items.
CAR TRIPS
When you're on a long trip, you may not have much choice about where you eat out. You probably
stop whenever and wherever you happen to be when you're ready for a break. Taking a few foods
along in the car can help. A small cooler will come in handy for items that need refrigeration.
Here are some good snack choices:
- Small cans or cartons of fruit juice.
- All types of fresh fruit.
- Raw vegetables, such as cherry tomatoes, radishes, and cut-up cucumbers,
carrots, celery, green pepper, broccoli, and cauliflower.
- Crackers and peanut butter or cheese
- Small boxes or bags of raisins or dried fruit mix.
- A snack mix made with plain popcorn, unsweetened cereals, bite-size
pretzels, and seasonings such as paprika, hot pepper sauce, and onion or garlic powder.
PICNICKING
Picnics conjure up thoughts of all-American favorite foods, such as fried chicken,
hotdogs, hamburgers, potato salad, cakes, cookies, etc. How can you eat in the Guidelines
style when so many picnic foods are high in fat, sodium, sugars, and calories? Here are
some suggestions:
- Grill chicken instead of frying it; remove the skin. If fried chicken is served, skip the skin.
- Grill hamburgers and steaks so the fat runs off during cooking.
- Trim visible fat from steaks.
- Go easy on salt and butter or margarine added to corn-on-the-cob.
- Load up on mixed green salad or vegetable relishes. Have smaller helpings of
coleslaw, potato salad, and macaroni salad made with lots of mayonnaise.
- Liven up your hamburger with lettuce, tomatoes, onions, or other vegetables.
Go easy on barbecue sauce, catsup, mustard, relishes, and pickles.
- Enjoy fresh melons, bananas, grapes, cherries, peaches, plums, berries, and other fresh fruits.
- Choose fruit juices or unsweetened iced tea rather than soft drinks.
BREAKFAST FARE
According to recent marketing surveys, more and more people are eating breakfast away from home.
Two trends contributing to breakfast's new popularity are "breakfast bars" (at
both full-service and fast-food restaurants) and the wide variety of breakfast
sandwiches now available at fast food restaurants. Just as at other meals,
following the Dietary Guidelines at breakfast doesn't mean eliminating all
favorite foods from your diet. You can eat in the Guidelines style by choosing
foods high in calories, fat, sodium, and sugars less often and by eating smaller portions.
Following are examples of typical restaurant breakfast offerings.
Cereals
- Most are low in fat, except for granolas.
- Presweetened cereals provide large amounts of added sugars-often more than you
would add to unsweetened types.
1 ounce sugar-coated corn flakes = 1 ounce corn flakes + 2 teaspoons sugar
Whole-grain varieties such as bran, shredded wheat, and oatmeal provide more fiber
than corn and rice cereals.
CALORIES FAT SODIUM FIBER*
(grams) (mg's) (grams)
1 ounce bran flakes 90 trace 245 4.4
1 ounce shredded wheat 100 trace 2 2.8
1 ounce rice crinkles 110 trace 335 0.3
*Preliminary Date
Eggs
- Yolks are high in cholesterol (274 milligrams each). Poaching or boiling eggs minimizes
added fat and calories. Frying or scrambling with fat and other ingredients (breakfast
meats, cheeses) adds calories, fat, and sodium.
Meats
Pancakes, French Toast, Waffles
- Traditional toppings (butter/margarine, syrups, whipped cream) add
calories, fat, and sugars.
- If available, try fruit toppings such as fresh berries, pineapple, or applesauce.
- Whole-grain varieties are higher in fiber than those made with white flour.
Gravies and Sauces
- Creamed dishes (creamed chipped beef), gravies, and sauces provide extra fat, calories, and sodium.
Potatoes
Fruits and Juices
Milk
- Skim and lowfat milks provide the same nutrients but fewer calories and less fat than whole milk.
Coffee and Tea
- Both dairy and nondairy creamers add considerable amounts of fat and calories.
- Sugar adds calories.
THE TRUTH ABOUT FAST FOODS
Fast-food meals are more popular than ever in the United States. Some reasons we are eating more
often at fast-food restaurants are obvious: convenience, relatively low cost, quick service, and
predictable products. At the same time, we are more interested than ever before in the nutritional
value of our food.
The statements below look at the challenge of making nutritious meal selections at fast-food
restaurants. Are the following statements fact of fiction?
Fast foods are really "junk" foods.
FICTION. Most fast foods do provide essential nutrients, including protein, and certain vitamins
and minerals. However, few foods that are rich in calcium and vitamins A and C are available at
fast-food restaurants. Many fast foods are also low in fiber and high in calories, fat, and
sodium relative to the nutrients they provide. This is changing as many fast-food places add
salad bars and other options that make it easier to follow the Dietary Guidelines. Balance
fast-food choices with other selections during the day to get all the nutrients you need for
good health, while moderating calories, fat, and sodium.
Many fast-food meals are high in sodium.
FACT. Many fast-food selections provide large amounts of sodium from salt and other ingredients.
Furthermore, it isn't always easy to predict which foods provide the largest amounts.
The sodium content of some items may surprise you! Balancing fast-food selections with
lower sodium choices the rest of the day may be the best way to moderate sodium intake.
SODIUM (Milligrams)
Quarter-pound hamburger with cheese 1225
French fries (regular size order) 150
Milkshake (10 ounces) 230
Fried chicken (2 pieces) 800
Fried fish and chicken sandwiches are lower in fat than hamburgers.
FICTION. Although poultry and fish have less fat than ground beef, the poultry and fish in
fast-food sandwiches are usually breaded and fried. The fat and calorie content of these
sandwiches can be the same or higher than a quarter-pound hamburger. Of course, the amounts
of meat in each sandwich and its toppings also affect fat and calorie content.
CALORIES FAT (Grams)
Quarter-pound hamburger 445 21
Fish sandwich (with cheese) 420 23
Chicken sandwich 650 36
Baked potatoes and salad bar selections provide more nutrients and fewer calories than
other fast-food entrees.
FACT AND FICTION. Potatoes and raw fruits and vegetables are good sources of vitamins,
minerals, starch, and fiber. However, salad dressings and added toppings, especially in
generous amounts, can quickly push calories and fat content to the level of other menu
entrees - sometimes higher. Figures below show how plain baked potatoes and cheese-stuffed
potatoes from fast-food restaurants compare in calories and fat to a quarter-pound hamburger.
CALORIES FAT (Grams)
Quarter-pound hamburger 445 21
Plain baked potato 250 2
Cheese-stuffed potato 590 34
Menus at fast-food restaurants change in response to consumer demand.
FACT. Restaurateurs are constantly adapting their menu choices to reflect consumers'
desires for foods that are tasty, convenient, affordable, and nutritious. In recent years,
foods lower in calories, fat, and sodium have been introduced as a result of consumers'
rising interest in the nutritional value of foods. Many fast-food restaurants make free
nutrition information on their products available to consumers who request it.
Calories, fat, and sodium can add up quickly in a fast-food meal. For example, take a
look at the grand tally for a meal consisting of a quarter-pound cheeseburger, a large
serving of fries, and a vanilla shake-quite a lot for one meal!.
Calories = 1,205
Fat = 59 grams
Sodium = 1,655 milligrams
FAST FOOD TIPS
How can you enjoy fast foods without going overboard? Here are a few pointers.
The Main Selection
Choose regular sandwiches rather than doubles, and plain types rather than those with lots of
extras, such as cheese, bacon, and "special" sauces. Order roast beef for a leaner option than
most burgers. Breaded, deep-fat-fried fish and chicken sandwiches (especially with cheese and/or
tartar sauce or mayonnaise) have more fat and calories than a plain burger. When "fixing" you
sandwich, load up on lettuce, tomato, and onion, and go easy on pickles, mustard, catsup, and
other sauces. If you're having fried chicken, remove some of the breading before eating.
On the Side
Skip the fries if you're ordering a sandwich that is deep-fat fried or made with sauce or
cheese. Order a small rather than a large portion, specify no salt, and add just a small
amount yourself. Or choose a plain baked potato or mashed potatoes instead of fried, and
add butter/margarine and salt sparingly. Have a tossed salad instead of fries. When
ordering chicken, have a dinner roll rather than a biscuit to save calories and fat.
Salads
Load up on fresh greens, fruits, and vegetables, but go easy on dressings and creamy
salads-potato salad, macaroni salad, and coleslaw.
Beverages
Choose milk (preferably lowfat or skim) instead of a soda or shake. Ask for water if
milk isn't available.
Dessert
Skip it or make it an occasional treat. Most options are loaded with calories, fat, and sugars.
For More Information
- Read the other bulletins in this series:
Nutrition and Your Health: Dietary Guidelines for Americans, HG-232. This bulletin describes
basic principles for developing and maintaining a healthier diet - the seven Dietary Guidelines
developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Service.
Dietary Guidelines and Your Diet, HG-232-1 through 7. Each bulletin focuses on one of
the Dietary Guidelines, giving practical tips on how to implement that Guideline
in the diet.
Dietary Guidelines and Your Diet, HG-232-8 through 11. These bulletins focus on using
all of the Dietary Guidelines together in preparing foods and planning menus; making bag
lunches, snacks, and desserts; shopping for food and making meals in minutes; and eating out.
Contact the Human Nutrition Information Service (HNIS) for information on ordering the
above bulletins and for a list of other current publications on Dietary Guidelines topics.
The address is U.S. Department of Agriculture, HNIS, Room 325A, 6505 Belcrest Road,
Hyattsville, Maryland 20782.
- Contact your local county extension agent (Cooperative Extension System), public health
nutritionist, or dietitian in hospitals or other community organizations.
|
