School District of Philadelphia, Division of Food. Services

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Eating Healthy When Eating Out

• Drexel University Nutrition Center

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Project Sponsors

• USDA project funded through the Food Stamp
  Program.

• School District of Philadelphia, Division of Food
  Services.

• Nutrition Center, Department of Bioscience
  Biotechnology, Drexel University.
  

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Eat Right Now

• Mission to provide nutrition education to food
  stamp eligible adults and children in the
  Philadelphia community.
• Official Nutrition Education Program of the
  School District of Philadelphia.
• Nutrition activities provided by trained
  nutrition educators.

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What We Do

• Nutrition education in the classroom
• Nutrition lessons for teachers
• Health fairs, Science fairs
• Assembly programs
• Girls and Boys Clubs

• Training for School Personnel
• Home and School meetings
• Parent workshops
• School Health Council
• Sports Nutrition

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Benefits of Healthy Eating

• Better School Performance
• Developmental growth
• Prevention of overweight
• Prevention of chronic disease

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Prevent Chronic Disease
Healthy artery normal blood flow
Plaque deposits less blood flow
Choose healthy foods to prevent

• High blood pressure
• High cholesterol
• Heart disease

• Stroke
• Diabetes

• Cancer
• Weight gain

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Prevalence of Overweight in Youth
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Overweight Youth Obese Adults
National Institute for Health Care Management,
Nov 2003
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Energy Imbalance

• More foods available everywhere
• More meals out (bigger portions)
• More sugar-sweetened beverages
• Successful food advertising

• More TV
• More car travel
• Fewer Physical Education classes
• Fewer safe walking/biking routes
• Lower perception of safety

Increased Energy Intake
Decreased Energy Expenditure
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100 extra calories per day
10 pound weight gain per year
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My Pyramid

• 2005 Dietary Guidelines
• Make 1/2 your grains whole grains.
• 5 to 9 servings of fruits and vegetables.
• 2-3 servings of calcium- rich foods.
• Go lean with protein.
• Know your fats.

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Key Messages

• Make smart choices within and among the food
  groups.
• Choose a variety of foods.
• Get the most nutrients from your calories.
• Reduce intake of added sugar.
• Keep a balance between food intake and physical
  activity.

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How portions have changed
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CHEESEBURGER
Today
20 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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French Fries
20 Years Ago
Today
610 Calories 6.9 ounces
210 Calories 2.4 ounces
Calorie Difference 400 Calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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PEPPERONI PIZZA
20 Years Ago
Today
500 calories
850 calories
Calorie Difference 350 calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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CHICKEN STIR FRY
20 Years Ago
Today
435 calories 2 cups
865 calories 4 ½ cups
Calorie Difference 430 calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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SODA
20 Years Ago
Today
85 Calories 6.5 ounces
250 Calories 20 ounces
Calorie Difference 165 Calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
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Reading Labels

• Check serving size and servings per container
• Check calories
• Percent Daily value ()
• 5 is Low
• 20 is High
• Aim for low for fat, saturated fat,
  cholesterol, and sodium
• Aim for high for fiber, calcium, iron, vitamin
  A, and vitamin C

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(No Transcript)
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How Much Sugar is in your beverage?
27g x 2.5 servings
67.5 grams
1 teaspoon of sugar 4 grams
16.9 teaspoons of sugar
67.5 / 4
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Fast Food ???
What is the healthiest choice when it comes to
fast food ?
?
?
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Pop Quiz Which meal has the least amount of fat?
1 Quarter pound burger with cheese, large fries
and diet soda
54 grams
2 Crispy chicken salad with 2 oz of creamy
Caesar dressing and regular soda
34 grams
3 Taco salad and bottled water
48 grams
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Before

• What you might choose
• Quarter pound burger w/cheese
• Large fries
• Large milkshake

Grams of Fat
Totals
1770
Calories
68
Grams of Fat
26
Fast Food Make-Over
After
Grilled Chicken Sandwich,
Small Fries and Water
Totals
Calories
630
Grams of Fat
Grams of Fat
27
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Good choices when eating out

• Burger Joint - single burger or grilled chicken
  and a small order of fries or baked potato.

• Convenience Store - turkey and cheese hoagie and
  a piece of fruit.

• Pizza Place - 2 slices of thin pizza with a
  veggie topping or a side salad with breadsticks.

• Mexican Place - bean burrito and low fat chips
  and salsa.

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Healthful Hints
Fast Food

• Choose vegetable topped pizza - skip fatty
  meat toppings
• Choose grilled chicken - skip fried foods
• Choose smaller portions - skip super size
• Other good choices
• baked potato
• side salads
• bean burritos
• frozen yogurt
• fruit

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More Healthful Hints
Restaurants

• Take half home for another meal or share with
  a friend
• Use salsa and mustard instead of mayonnaise
  or oil
• Order water or diet beverages
• Skip fried foods with breading or remove
  breading
• Ask for salad dressing on the side

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Beverages

• Lower intake of sugar
• Limit soda, fruit drinks, sweetened iced tea
• Empty calories
• Weight gain
• Tooth decay
• Choose water, milk, diet drinks more often

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Setting Healthy Goals

• Be specific
• Put it in writing
• Set realistic goals
• Develop an action plan
• Believe in yourself
• Be flexible
• Reward yourself