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Welcome

Lunch and Learn:

~To Your Health~

Pamela Ayoub

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~Disclaimer~

• Pam is not a registered dietitian or certified health professional.

• This information is a collection of her personal research and philosophy of health.

• Please consult a physician for specific information regarding any medical conditions or health concerns.

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Agenda• Dining Out Dilemma• The Bagel: THEN vs NOW• Burger/Soda: THEN and NOW• QUIT The Clean Plate Club• Calories IN vs OUT• BMR• Before You Dine Out• Hunger Scale• Tips For Eating Out• At the Restaurant• Restaurant Guide• Healthful Menu Items• Salad Pitfalls• Salad Stars• Healthful Choices by Cuisine• Eatery Shockers• Eatery Healthy Alternatives• Follow the Food Pyramid• Cheat Meal• Easy Meals in a Pinch• Meal Planning Made Easy• Links

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Dining Out Dilemma

Americans eat 30% of their meals outside of the home

• Restaurant portions served today are 2 to 5 times larger than portions served 20 years ago

• Plate, bowl, and cup sizes have also increased!• People will eat more food when served larger

portions• Americans are now serving larger portions at

home as a result• These facts all contribute to the increase in

overweight (66% of adults) and obese Americans (30% of adults)

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The Bagel: THEN vs NOW

Today’s bagel is 2.5 times larger than 20 years ago,

but we still eat entire bagel!!

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Burger/Soda: THEN and NOW

Today’s Burger and Soda: 832 calories

Original Burger and Soda: 430 calories

That’s a difference of 402 calories!! Larger portions = Weight Gain

This dramatic increase in portion size has led to an American epidemic!!

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QUIT The Clean Plate Club• We have all been taught to clean our plates• Since serving size and plate size have both

increased, we are eating more as a result without even realizing it!

• This is leading to unintended weight gain

• Solution: 1. Eat food from smaller plates2. If served a large portion, get half of it boxed

before you start to eat3. Split an entrée and get a side salad or broth

based soup for a meal

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Calories IN vs OUT

• Calories IN > Calories OUT = Weight Gain• Calories IN < Calories OUT = Weight Loss• Calories IN = Calories OUT = Weight Maintained• Calories IN are calories from the food you eat AND calories

from beverages you drink. (ONLY water, plain brewed tea, and black coffee are naturally calorie free)

• Calories OUT are the calories you burn for the body to function normally (Basal Metabolic Rate) and calories expended during exercise (aim for 30 min daily)

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Basal Metabolic Rate (BMR)

• Calories burned for body to maintain normal function including sleep

• This value is based on several factors:1. Gender2. Height3. Weight4. Age

• Example: Male, 6’, 180#, age 35 -> BMR=1861.0• Additional calories are burned through physical

activity during the day• Regular exercise (both cardio and strength

training) can actually increase your BMR!!

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Before You Dine Out

• Look for the restaurant menus online:– Decide what to order before you go!

• Many restaurants have nutritional information available online– This valuable information will enable power to make

better choices!• Do not wait until you are absolutely starving to

go out…remember the Hunger Scale!!• If you are starving, eat a couple of almonds or

drink water before leaving for the restaurant, this will curb hunger

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Hunger Scale

The goal is to start eating at level 4 and stop eating at level 6!!

• 10 = Beyond Full! Ate too much and feel nauseous • 9 = Very uncomfortably full • 8 = Uncomfortably full• 7 = Very full• 6 = Comfortably full, satisfied • 5 = Comfortable, neither hungry nor full • 4 = Beginning signals of hunger• 3 = Hungry, ready to eat• 2 = Very hungry, unable to concentrate • 1 = Starving, dizzy, irritable, may have headache

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Tips for Eating Out

• Choose smallest size available or half portions• Try to eat slowly and enjoy the meal, this will

allow your body to realize when it is satiated– It takes about 20 minutes for brain to get the signal

that stomach is full

• Choose high fiber foods that will help you stay fuller for longer– High fiber foods typically take longer to eat, so you

will eat more slowly

• Avoid high fat, greasy foods that will weigh you down and zap energy levels.

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At the Restaurant

• Order water to drink upon arrival, this help curb hunger while you wait for food

• Order side salad as an appetizer (with dressing on the side)

• Ask the server questions about menu items:– “How is the crab cake prepared, is it broiled or fried?”– “What are some of the healthier menu choices?”

• Ask for half of your order to be packed in a to-go container before entrée is servedThe less food you see, the less you will eat!

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Restaurant Guide

• Look for menu items that are grilled, baked, poached, sautéed, steamed

• Always request sauces and dressings on the side to control the amount you consume

• Avoid fried foods, cream sauces, creamy soups (contain heavy cream!)

• Request salad, steamed veggies, or fruit in place of french fries, potato salad, cole slaw

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Healthful menu items• Grilled, poached, baked, broiled chicken, fish, or steak• Steamed veggies (without butter)• Salad with dressing, cheese, bacon on the side• Whole wheat pasta and marinara sauce• Pizza

– Choose thin crust (whole wheat crust if available) – Top with lots of veggies or lean protein (chicken/tofu/shrimp)

• Brown rice, whole wheat breads, whole wheat pastas• Broth based soups (cream based soup=high calories)

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Salad Pitfalls

• Beware of high fat/high sugar salad toppings, ask for these to be omitted from your order: – Cheese, bacon, fried wontons, candied nuts, tortilla

strips, fried chicken, salad dressings

• Always order dressing on the side and drizzle a small amount on salad, or dip forkfuls of salad into dressing– Even the low-fat or fat free dressing can be high in

calories or sugar– Watch out for creamy dressings, like Caesar, that are

high fat/high calorie

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Salad Stars

• Order salads that are loaded with nutrient rich ingredients:– Lean proteins: grilled chicken, shrimp, fish, lean

steak, egg whites– Leafy greens: romaine, spinach, field greens– Fresh veggies/fruit: tomatoes, cucumbers, peppers,

onions, carrots, sprouts, apples, pears– Healthy fats like avocado and nuts/seeds in small

portions (a couple bites worth) are great additions– Drizzled oil and vinegar or low-cal vinaigrettes– Small portions (1/4 cup or less=small palm full) of

beans, corn, crumbled feta, shredded cheddar

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Healthful Choices by CuisineMexican:• Black beans• Brown rice• Guacamole (small portion)• Shrimp (not fried)• Grilled chicken, fajitas• Grilled veggies• Salsa• Fresh salads• Ceviche (marinated fish)• Flank steak• Corn/whole wheat tortillas

Italian:• Whole wheat pasta

• Salad with oil and vinegar

• Grilled or baked fish or chicken

• Marinara sauce

• Shrimp cocktail

• Veggies sautéed in a little olive oil

• Picata or Primavera sauces

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Healthful Choices by CuisineAsian:• Miso soup• Seaweed salad• Sashimi• Sushi with brown rice• Steamed veggies/brown

rice• Steamed/light sautéed

dumplings• Fish cooked in broth• Egg drop soup• Meat (not fried or breaded)

Mediterranean:• Hummus• Tabouli• Yogurt sauce• Greek Salads with Feta

on side• Grilled/baked fish or

chicken• Lentils and rice• Whole wheat pita

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Healthful Choices by CuisineAmerican:• Fresh salads• Chopped veggies• Fruit salad• Grilled chicken or fish• Lean cuts of meat• Pork loin• Grilled veggies• Steamed veggies• Shrimp cocktail• Lump crab

Breakfast fare:• Egg white omelets with

lots of veggies• Whole wheat or rye toast

without butter• Peanut butter on english

muffin• Fresh cut fruit with cottage

cheese or plain yogurt• Oatmeal topped with

cinnamon and walnuts

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Eatery Shockers!!

• Cheesecake Factory Chinese Chicken Salad: 1,600 calories

• Cheesecake Factory Carrot Cake: 1,560 calories and 84g fat

• Outback’s Aussie Cheese Fries: 2,900 calories and 182g fat

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Eatery Healthy Alternatives• Chili’s Guiltless Grill

Salmon: 480 calories• Chili’s Chicken Fajita

Pita (w/o fries): 350 cals. Add broccoli for another 80 calories

• P.F.Changs Oolong Sea Bass: 521 cals

• P.F.Changs Shrimp with Lobster Sauce: 480 Cals

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Follow the Food Pyramid

• Use the USDA Food Pyramid as a guide when dining

• Select menu items that incorporate 2-3 food groups

• Meal combos: – lean protein, whole grains, vegetables– dairy, fruit, whole grains– fruit, vegetables, whole grains

• Remember it’s best to choose foods that contain nutrients, fiber, and protein which will help sustain energy throughout your day!

Consume mostly energy sustaining meals!

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Food Pyramid

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Cheat Meal

• Save one day per week for a “Cheat Meal”• This meal can consist of whatever you want:

– Pizza, Fried Chicken, Pancakes, Burgers

• Enjoy the meal without guilt!• Make sure to get on track for your next meal• Follow the 90/10 rule the rest of the week (90%

healthy and 10% discretionary calories)

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Easy meals in a pinch

• 3oz tuna/salmon packet with laughing cow wedge in a pita with veggies (e.g. microwave frozen broccoli)

• Canned soup with ready made salad• Baked sweet potato topped with non-fat plain

yogurt and salsa plus fruit on side• Peanut butter and drizzle of honey with banana

on whole wheat bread or pita• ½ can of veggie chili mixed with ½ can of diced

tomato over brown rice or with whole grain crackers (e.g. Kashi brand)

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Meal Planning Made Easy

• Cook brown rice for the week. – 1 cup brown rice with 2 cups of water, simmer for

50min, yields 3 cups rice

• Hard boil eggs for quick breakfast, throw on salads, or for making egg salad– Tip: Use 1 whole egg plus 2 egg whites, mix with 1 T.

low-fat mayo

• Bake or grill several chicken breasts then store individual portions for grab and go.– Serve over salad or use to make sandwiches

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Links• Portion sizes, then and now:• http://www.divinecaroline.com/article/22178/49492-portion-size--now• Dining out while watching what you eat:• http://www.calorieking.com/library/articles/How-to-Eat-Out-While-Watching-Your-

Weight_YWlkPTYzNiZwYWdlPTImcHJpbnRhYmxlPW5vJm5vdmlld3M9bm8mcGlkPQ.html• Hungry-Girl Dining Out Guide:• http://www.hungry-girl.com/girls/biteoutdetails.php?isid=1394 • Basal Metabolic Rate Calculator:• http://health.discovery.com/tools/calculators/basal/basal.html• Healthy Choices of Fast Food Guide:• http://helpguide.org/life/fast_food_nutrition.htm• How Food Portions Have Changed:• http://hubpages.com/hub/Watch-Your-Portions• Panera Bread Guide:• http://www.hungry-girl.com/week/weeklydetails.php?isid=1573• Starbucks Guide:• http://www.hungry-girl.com/week/weeklydetails.php?isid=1566• McDonald’s survival guide:• http://www.hungry-girl.com/week/weeklydetails.php?isid=1536• Hungry-Girl - Best and Worst menu selections:• http://www.hungry-girl.com/girls/biteoutdetails.php?isid=1578