Making Restaurant- Quality Foods at

Home with Healthier Choices

By Eddie Han, Jessie Ho

Outline

1. Introduction

2. Goals

3. Statistics

4. Key messages

5. Adverse Effects of High Fat and High Sodium Diet

6. Tips on Healthy Cooking

7. Comparison of Our Recipes and Restaurant Recipes

8. Benefits of Using Soy Products

Introduction

Consequences of unhealthy eating

Increase in nutrition-related diseases

Increase medical expense

Increase length of stay (LOS) in hospital

Links to health risks

Calcium, magnesium, Vitamin D

Folate, Vitamins B12 and B6

Goals

1. To promote healthy eating

2. To inform adverse effects of high fat and high sodium diet

3. To provide tips on reducing sodium in cooking

4. To teach the ways to tell apart saturated and unsaturated fats

5. To provide tips on making healthy restaurant-quality foods at home

Statistics

1 out of every 3 fast food meals topped 1,000 calories

“Lancet” article

3 to 5 hours post intake of fast food

51% depressed

Key Messages

1. Easy, convenient, and inexpensive restaurant-quality meals can be

made at home.

2. Shake the herb not the salt.

3. Unsaturated fats satisfy your body and your appetite.

Risks of High-Fat and High-Sodium Diet 1 in 4 Americans die of heart disease (American Heart Association)

Americans on average consume 3436mg sodium per day (CDC)

Diet high in fat

Higher risk for heart disease

Can also lead to obesity, stroke

Diet high in sodium

Can cause high blood pressure

Also one of the risk factors for heart disease and stroke

Tips on Healthy Cooking

Ways to reduce salt in cooking

Use herbs and spices

Use less sodium products such as reduced-sodium stock

Choose fresh food or frozen foods with little or no sodium

Rinse canned vegetables before use

Ways to reduce fats

Trim off skin and fat

Shop for lean meats, fish, and poultry

Bake, broil, roast, or grill meats

Choose low-fat or fat-free dairy products

http://www.getresponse.com/archive/hitchmailinglist/10-Herbs-and-Spices-that-Make-Bland-Diet-Food-Absolutely-Mouth-Watering-the-Weekly-Hitch-Fit-Buzz-10435077.html

Saturated Vs. Unsaturated Fats

Saturated Fats

Mostly from animal sources, solid at room temp.

Increase risk for heart disease

Unsaturated Fats

Mostly from plant sources, liquid at room temp.

Decrease cholesterol levels

http://thescienceofeating.com/fats/

Our Recipes Vs. Restaurant Recipes

Spinach Artichoke Dip

http://www.food.com/recipe/spinach-artichoke-dip-1209

Our Recipe:TOTAL CALORIES: 70TOTAL FAT: 1GCHOLESTEROL: 5 MGSODIUM: 280 MGPROTEIN: 9 G

TGI Friday’s Spinach

Artichoke Dip: TOTAL CALORIES: 240TOTAL FAT: 16GCHOLESTEROL: 40 MGSODIUM: 800 MGPROTEIN: 16 G

Our Recipes Vs. Restaurant Recipes

Chicken

http://www.kansascitysteaks.com/Tomato-Onion-and-Herb-Breaded-Chicken-Breast.3.htm

Almond-Encrusted

Chicken Breast (1 piece)

TOTAL CALORIES: 200TOTAL FAT: 12GSODIUM: 210 MGPROTEIN: 14 G

Popeye’s Fried Chicken

(1 piece)

TOTAL CALORIES: 350TOTAL FAT: 20GSODIUM: 1130 MGPROTEIN: 33 G

Our Recipes Vs. Restaurant Recipes

CheesecakeStrawberry Toped Greek

Yogurt Cheesecake:

 http://chocolatecoveredkatie.com/2012/09/24/greek-yogurt-cheesecake/

TOTAL CALORIES: 310TOTAL FAT: 10 GCHOLESTEROL: 5 MGSODIUM: 320 MGPROTEIN 10 G

Cheesecake Factory

Original Cheesecake

TOTAL CALORIES: 450TOTAL FAT: 28 GCHOLESTEROL: 115 MGSODIUM: 340 MGPROTEIN: 7 G

Benefits of Using Soy Products

Essential Amino Acids

Affordable Means to Receive Protein

Preventative Tool Prostate Cancer Breast Cancer

Key Messages

1. Easy, convenient, and inexpensive restaurant-quality meals can be

made at home.

2. Shake the herb not the salt.

3. Unsaturated fats satisfy your body and your appetite.

References

1. Cooper C. Soy: When It’s Good, When It’s Bad, and How to Tell. Huffington Post Web Page. 2 July 2012. Available at: http://www.huffingtonpost.com/craig-cooper/soy-and-chocolate-too-muc_b_756604.html. Accessed 16 October 2013.

2. Mahan KL, Escott-Stump S. Krauses’s Food & Nutrition Therapy 12th ed. St. Louis, Missouri: Saunders Elsevier, 2008.

3. Robinson F. Addressing the issue of poor nutrition. Practice Nurse. 40(10):9

4. Morris I. How fast food affects you negatively. SFGate Web Page. 2013. Available at: http://healthyeating.sfgate.com Accessed 16 October 2013