| 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:
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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
.Enjoy steamed seafood, raw vegetables, or fruit. Go easy on rich sauces, dips, and batter-fried foods (cheese sticks, vegetables, chicken pieces).
[INSERT GRAPH, PG 6 - VEGETABLES OR NACHOS?]
.Calories, fat, and sodium from foods like chips, peanuts, and pretzels can add up quickly, especially if you are talking and not paying attention to how much you're eating. Try to limit how much you eat. Or, fill up on raw vegetables if they're available.
CALORIES FAT SODIUM (grams) (milligrams)
10 potato chips 105 7 95 1/4 cup salted peanuts 210 18 155 2/3 cup thin pretzel sticks 100 trace 480
.If soup is your choice, order a cup rather than a bowl. Or for a lighter meal, order soup and a dinner salad instead of an entree. Broth- or tomato-based soups are lower in fat than creamed types. For added starch and fiber, choose soups made with lentils, beans, or split peas. Most soups are high in sodium.
CALORIES FAT SODIUM (grams) (milligrams)
1 cup chicken consomme 30 0 635 1 cup manhattan clam chowder 80 2 1,810 1 cup new england (creamed) 165 7 990 clam chowder
Note: Values are for canned soups.
Breads
.Breads are an important part of a varied diet. They supply starch, fiber, and some vitamins and minerals. Whole-grain types such as wheat, bran, oat, and rye provide even more fiber.
.Breads and other baked goods differ widely in the fat and sugars they contain. Croissants, biscuits, and hush puppies are much higher in fat than most other breads. Sweet rolls and sticky buns are much higher in sugars and fat than loaf bread.
CALORIES FAT SODIUM (grams) (milligrams)
1 dinner roll 85 2 155 1 croissant 235 12 450 1 sweet bun 280 8 290
.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
.Select lean cuts of meat-steamship round of beef, for example, in place of prime rib or spareribs. Trim away visible fat.
CALORIES FAT SODIUM (grams) (milligrams)
3 ounces cooked round roast of 155 6 50 beef (lean only) 3 ounces roast prime rib 250 17 65 (lean only) 3 ounces roast prime rib 360 31 55 (lean and fat)
.Many restaurants serve portions much larger than 3 ounces-as much as 6 to 10 ounces, or more in some cases.
.If the portion served is larger than your usual serving, don't eat it all-ask for a take-home bag.
.Sometimes you have a choice of portion size-a "petite" filet mignon (about 4 ounces cooked) rather than a regular-sized one (about 6 ounces cooked), for example.
.Ask if half-portions are available for certain entrees, or order an appetizer rather than an entree as your main course.
.Choose dishes flavored with herbs and spices rather than with rich sauces, gravies, or dressings.
.Try stirfried mixtures, which are traditionally prepared with very little oil.
.When pizza's your choice, consider that vegetable toppings such as onions and green peppers are generally lower in fat and sodium, and higher in fiber than sausage, pepperoni, anchovies, and olives.
CALORIES FAT SODIUM (grams) (milligrams)
1 slice cheese pizza with vegetable 165 5 400 toppings (1/8 of 13-inch thin-crust pizza) 1 slice cheese pizza with 240 12 605 "everything" (1/8 of 13-inch thin-crust pizza)
.Hungry for a sub? Choose lean deli meats, such as turkey or ham, instead of higher fat cold cuts, such as bologna or salami; include lettuce and tomato as fillings; choose whole-grain rolls if available; and go easy on additions like oil, mayonnaise, and pickles. Some sub shops offer small as well as regular-sized servings. Splitting a sub with a friend is another way to reduce the amount you eat.
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
.Have the ideal thirst quencher-water!
.Ask if skim or lowfat milk is available.
.Go easy on soft drinks and sweetened fruit drinks.
CALORIES SUGAR (teaspoons)
12 ounces cola 160 9 12 ounces fruit drink, ade, or punch 185 12
.For a nonalcoholic "cocktail" ask for fruit juice mixed with seltzer or mineral water, or a glass of tomato juice with a twist of lemon or lime.
.If you drink alcoholic beverages, set limits on how much you will drink. To control calories and sugars, request liquor mixed with water or seltzer rather than sweetened with mixers. Order a glass of wine rather than a carafe. Or, try a wine spritzer (wine and seltzer water) in place of wine. Though "light" beers vary in their calories and alcohol content, many are lower than regular brands.
.Regular or decaffeinated coffee and tea have no calories, fat, or sugars unless you add them!
[INSERT GRAPH, PG-8 - TAKING A CLOSE LOOK AT DESSERTS].
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 with giblet gravy stuffed with a pizza,the crispiest and french fries medley of garden crust in town- fresh vegetables covered with and chunks of tender sausage, pepperoni, cooked chicken, olives, and tossed with a light anchovies 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
Charbroiled Burger Veggie Delight Fluffy Western Your choice of 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 vegetables tossed in a light ribs smothered with our own yogurt sauce, sprinkled with hickory-smoked barbecue sauce 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 served in their own juice sauce
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 in a flaky cinnamon frosting pastry, topped with whipped cream and 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.
[INSERT CHART PG-16, "COMPARING BREAKFAST BREADS"]
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
.Most breakfast meats are fairly high in fat; ham and canadian bacon are leaner than regular bacon and sausage. .Most are relatively high in sodium.
CALORIES FAT SODIUM (grams) (milligrams)
3 slices bacon 110 9 305 2 slices canadian bacon 85 4 710 3-inch sausage patty 200 17 420
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
.Hash browns and home fries are high in calories and fat. 1 hashed brown potato patty=1 medium potato + 1 1/2 teaspoons fat
Fruits and Juices
.All provide vitamins and minerals for few calories. .None contain fat or cholesterol. .Most fruits provide fiber, especially those with edible seeds and skins. .Fruits canned in water or juice are low in added sugars; those packed in syrups are higher. .Most are low in sodium, except for tomato and vegetable blends.
CALORIES FAT SODIUM (grams) (milligrams)
6-ounce glass orange juice 80 0 2 6-ounce glass tomato juice 30 0 660
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.
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