WEIGH TO EAT AWAY

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WEIGH TO EAT AWAY

• Capt Cynthia Pouncey
• TSgt Kenneth Hogans

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PURPOSE

• Present ideas for
• Healthier eating for a
• lifestyle on-the-go
• Restaurants Fast Food, Bringing meals from
  Home, etc.
• Discuss some behavioral aspects of
  Eating-On-the-Run

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RECOMMENDATIONS

• EAT AT LEAST THREE MEALS/DAY (DO NOT skip lunch
  if you are going out for dinner)
• SMALL, FREQUENT MEALS ARE BEST
• PLAN AHEAD, TAKE FOOD W/YOU
• CONSUME AT LEAST 5 SERVINGS OF FRUITS AND
  VEGETABLES

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Eat a variety of foods
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When Dining Out

• Try to obtain menu ahead of time for thorough
  review
• Be assertive ask questions when ordering
  regarding food preparation
• Order meat broiled, baked, grilled or roasted
  remove any poultry skin trim fat
• Ask to have high-fat extras left off your plate
  ask for better substitutions

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Dining out

• Request that vegetables/main courses and breads
  be served w/out creams sauces and
  butter/spread.
• Have gravies, sauces and salad dressings served
  on the side
• For condiments, redder is better
• Avoid calorie-containing drinks try water with
  lemon, diet soda, tea with sweetener, etc.

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Dining Out ?Buffet Style

• Avoid buffets
• When at a buffet, opt to order a regular entrée
  with limited food
• If eating buffet style, try hard not to go back
  for seconds
• At salad bars, load up on raw veges and leave the
  thick salad dressing, croutons, cheese, nuts,
  olives, bacon bits, etc. alone

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Dining Out ? More Portion Control Tips

• Start meals with volume water, diet drinks, raw
  veggies, clear soup, hot tea (without regular
  sugar)
• Do not finish all your food
• Doggy bag it
• Leave some food on your
• plate
• Split an entrée and any dessert with someone

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Dining Out ? Substitution Ideas

• Skim or 1 milk vs whole milk or cream
• Egg Beaters vs regular eggs
• Jelly vs butter/margarine/oil
• Light salad dressing vs regular
• Side salad vs French fries
• ETC, ETC, ETC.

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What About Ethnic Meals?

• Lets Review the Handout, From Chili to Chow
  Mein
• And do not forget the multitude of tips in the
  other handouts!

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Why is all this worth it?

• For example, a scrambled egg and sausage platter
  can add up to 700 calories and 50 grams of fat,
  with the rest of the days eating still to come

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Lets Order!!! What Strategies are You Going to
Use???

• _________________________________
• _________________________________
• _________________________________
• _________________________________

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What about Fast Food?

• Can fast food blow a healthy diet?
• Can fast food be fit in to a healthy diet?
• Lets see some examples for both

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McDonalds Meal

• Quarter Pounder
• with Cheese 530 kcals
• Large French Fries 450 kcals
• Medium Soft Drink 210 kcals
• TOTAL 1190 kcals
• Your thoughts???

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Burger King Meal

• Whopper
• w/cheese 730 kcals
• Medium Fries 400 kcals
• Medium Soft Drink 210 kcals
• TOTAL 1340 kcals
• Your thoughts again???

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If you do eat fast food

• If you order a sandwich, double the tomato,
  lettuce, pickles, onions, and mustard hold the
  mayo, cheese, bacon, and sauces
• Request your bun be without oil
• Good choices are broiled chicken sandwiches, but
  HB is often a better choice than fried chicken or
  fish
• Eat side salads vs French fries (dressing on the
  side)
• Other restaurant tips apply (i.e. drinks, etc).

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Sample Fast Food Meals under 500 calories

• McDonalds cheeseburger, 2 milk, fresh fruit
  (bring along)
• 2 slices Pizza Hut Thin N Crispy cheese,
  salad, 1 Tbsp ranch dressing, water
• Arbys Roast Beef, salad, 1 Tbsp Italian dressing
• Wendys chili, 6 crackers, 2 milk, salad, 1 Tbsp
  French or Ranch dressing
• BK Broiler, ½ small order French fries, diet soda

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What Fast Food Strategies are You Going to Use
Next???

• _________________________________
• _________________________________
• _________________________________
• _________________________________

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Deciding to Brown Bag It
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Invest some time

• Make up a master list of meals
• Prepare shopping list
• Set aside some time on the weekends for shopping
  and maybe food preparation
• Stock-up on Staples
• Shop for produce!!!
• Attend our Grocery Shopping Class/Commissary
  Tour to learn how to grocery shop most
  healthfully and effectively

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Breakfast Ideas

• Cereal, milk, juice or fruit
• Yogurt mixed with cereal, fruit
• Low-fat muffins
• Toast, milk, juice, fruit
• Bagel, low-fat cream cheese, fruit
• Low-fat cheese, cracker, fruit
• ETC, ETC, ETC

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Lunch Ideas

• Healthy Leftovers
• Microwave meals with
• Soup and Salad
• Sandwiches
• ETC, ETC, ETC

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Make your own sandwiches

• Carry own cooler
• Great savings-both in fat money
• Get low-fat meats and cheese, good fresh bread or
  rolls
• Carry small pots of mustard and light mayo, keep
  all food chilled!
• See handouts for tips

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Sandwich fixings
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More Fixings
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More Fixings
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Brown Bag Lunch Ideas

• 2 slices WW bread, ½ c water-packed tuna, 3 tsp
  light mayonnaise, lettuce, pickle, 1 large apple
  or 8 oz apple juice, ½ c baby carrots
• 2 slice WW bread, 2 oz chicken, turkey or lean
  beef, 1 tsp mayonnaise or light cheese,
  lettuce/tomato slices, 1 sm orange, 25 pretzel
  sticks
• 1 c plain fat free yogurt, 1 c fresh
  strawberries, 4 graham crackers or 8 WW crackers
• 1.5 oz box of raisins, 5 graham crackers or 1 c
  dry cereal mix, 1 c nonfat yogurt

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More Brown Bag Ideas

• One fast food junior burger (no mayonnaise, but
  loaded with tomato, lettuce, onion), 1 large
  apple, water
• ½ c spaghetti, 1 c raw vegetables, 1 oz (3 Tbsp)
  mozzarella cheese, 3 Tbsp fat free Italian
  dressing, 1 piece of fresh fruit (or 2 small
  ones plum/kiwi)
• 1 c cooked rice, 1 c raw vegetables, 2 oz cooked
  chicken, 3 tsp light mayo, 1 small fresh fruit
• Low calorie (tomatoes, 1 large fruit

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What Are Some Things You Will Pack in Your
Lunch???

• _________________________________
• _________________________________
• _________________________________
• _________________________________

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SNACKS for the Office, etc
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Snacks from SupermarketBe Creative and Use
Variety
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More Snack Ideas

• WATER! (tap, bottled, or flavored)
• Raw vegetables (broccoli, cauliflower, celery) or
  Low sodium V8 juice
• Fresh fruits (cantaloupe, grapefruit, berries,
  banana, apple, grapes)
• Low fat mozzarella string cheese
• Crackers graham, wheat, melba, saltine
• 8 oz skim milk, low fat yogurt, 1c dry cereal
• Sugar free popsicle or fudgesicle
• Low fat microwave popcorn (Smart Pop)

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Avoid Vending Machine Snacks!!!
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What Snack Ideas Can You Think Of???

• _________________________________
• _________________________________
• _________________________________
• _________________________________

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Rules of the road

• If possible, CARRY YOUR OWN FOOD!
• Eating problems
  quick stops at unknown restaurant overeating
  from boredom
• Be aware of great variety of healthful foods you
  can purchase along the way

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More travel tips (TDY or Business Trip)

• Plane travel - call airlines ahead of time for
  special meals (diabetic, vegetarian, etc.)
• Bring basics (Fruits, bagels, healthy cereals),
  pack a spoon and bowl
• If you have to eat at a fast food, order plain
  burger or pizza loaded with vegetables
• During the day, walk to your
• convention or classes

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Parties

• When people are eagerly lined up, back yourself
  up, look around the table, look at all different
  dishes, and then decide in advance what youre
  going to sample
• Pass up on ordinary foods that youre familiar
  with. Youll have fat and calories to spare for
  something really special

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RECOMMENDATIONS

• EAT AT LEAST THREE MEALS/DAY
• SMALL, FREQUENT MEALS ARE BEST
• PLAN AHEAD, TAKE FOOD W/YOU
• If eating out, make the best choices
• CONSUME AT LEAST 5 SERVINGS OF FRUITS AND
  VEGETABLES

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Summary

• Presented ideas for healthier eating for a
  lifestyle on-the-go
• Restaurants Fast Food, Bringing meals from
  Home, etc.
• Discuss some behavioral aspects of
  Eating-On-the-Run