May 2, 2005
How often do you eat
out? At school? In your car? Drive-through? Restaurants?
"'Many people eat
out two of their three daily meals, and they are more likely to
gain weight because they eat larger portions and clean their plates...'"
No matter how often people eat out, those who are trying to eat in a healthful, yet economical, manner may find it difficult to do both.
and super-size that. When eating out, it seems so economical to
choose the larger size. ... Temptations such as super-size portions,
luscious desserts and value-meal combos can quickly drive up fat
content and load on unneeded calories. Be aware of what constitutes
a normal serving size. A baked potato in a restaurant, for example,
might be the size of a shoe, but one serving, according to the
Food Guide Pyramid, is about the size of a computer mouse. Learn
to recognize the difference, and you'll avoid a lot of extra calories.
With portion sizes growing
far beyond serving sizes, how can someone who goes to a restaurant
-- or picks up a value meal to eat on the run -- know where to
"'A good general
approach is to eat half of everything, including dessert,' she
says. 'You might even ask for a takeout box as soon as the meal
is placed in front of you. Before you begin to eat put half of
the meal into the box and set it aside. That way you won't be
tempted to keep eating more than is reasonable.' It is perfectly
OK to order from the appetizer menu so that you will be served
smaller portions. You might add a salad so that you have something
to eat while everyone else is still eating. Concentrate on vegetable
and protein dishes that are not deep-fried. It's easy to eat too
much rice, both steamed and fried, as well as noodles. 'If the
restaurant puts bread or chips on the table and it's a problem
for you to control how much you are eating, ask that they be taken
away,' Fields says.
But getting all that
extra food is a better deal, right?
fast food restaurants adds calories. If you are still tempted
to go for the extra-large meal, a new report at last week's experimental
biology meeting in San Diego may change your mind. University
of Wisconsin researchers said the initial 67 cents saved from
just one extra-large meal was offset by $1.57 spent on medical
costs. By the way, that super-sized meal also has an additional
400 calories and 36 grams of fat." http://www.washingtonpost.com/wp-dyn/articles/A43255-2005Apr11.html
If super-sizing isn't
a good idea, then what is?
"Choose a 'small'
or 'medium' portion. This includes main dishes, side dishes, and
beverages. Order an item from the menu instead heading for the
'all-you-can-eat' buffet. If main portions at a restaurant are
larger than you want, try one of these strategies to keep from
* Order an appetizer or side
dish instead of an entrée.
* Share a main dish with a friend.
* If you can chill the extra food right away, take leftovers home
in a 'doggy bag.'
* When your food is delivered, set aside or pack half of it to
* Resign from the 'clean your plate club' -- when you've eaten
enough, leave the rest." http://www.mypyramid.gov/tips_resources/eating_out.html
Questions of the Week:
How often do you eat out? How are your food choices different
at home verses when you are at school? Ordering fast food? Eating
at a restaurant? How can you make healthy and economical food
choices when eating away from home? How is this different (or
is it different at all) when you are getting food to bring home?