dining out university of georgia cooperative extension service
TRANSCRIPT
Common Goals
• Healthy, delicious food
• Meals that fit our appetite
• Reasonable price
• Meals that meet individual needs
LARGE Portions• Decreased appetite + less calories needed =
smaller portions• How to eat smaller portions:
– “Senior” menu– Children’s menu– Split a meal with a friend– Take home ½ of the meal– Appetizer menu– Create your own plate– Lunch menu
Food at a Reasonable Cost
• Senior Discounts– 10-15% savings
– Offered certain days and/or times
– Varying age qualifications
• Daily Specials
Have it Your Way!
• Ask wait person if special preparation requests are possible.
• Adjust meal to fit special diet needs.• Substitute healthier menu items • Soften the texture
– Ask for softened vegetables• Cooked longer
– Ask for meat or vegetables to be cut
My Way!
Sodium…A BIG Problem!
• Sodium– Listed on menu– Ask for no added salt– Don’t add salt at the table– Sprinkle pepper, lemon
juice, or hot pepper sauce
Menu Descriptions to Avoid
• Fried• Deep fried• Crispy• Batter-dipped• Cheese sauce
• Golden brown• Sautéed in oil or butter• Au gratin• Creamed
Added Touches You May Request To Be Removed
• Butter• Salt• Sour cream• Mayonnaise• “Special” sauce
• Salad dressing• Cheese• Bacon• Nut topping
Words to Look For
• lettuce and tomato• low fat or fat free
salad dressing or mayonnaise
• vegetable
• poached• grilled• broiled• stir fried• light wine sauce
Balancing the Buffet
• Survey before you serve
• Use smallest plate possible
• Pile no thicker than deck of cards
• 1-2 Tablespoon portions – lots of white space
• Fill ¾ of plate full with lower calorie vegetables and fruits
• Sit far from buffet table
• Get dessert after you eat the rest
BBQ
• Healthy choices– White meat of chicken– Sides:
• Baked beans and corn• Baked or sweet potato• Tossed salad instead of cole
slaw
• Don’t add sauce• Sauce on the side
Italian
• Healthy options– Pastas with tomato
based sauces• Alfredo, parmigiana,
and cream sauces tend to be high in fat and sodium
– Primavera = vegetables
– Soups: minestrone
Fast Food Restaurants
• Healthy alternatives – Small hamburger
– Grilled chicken sandwich
– Deli sandwich
– Salad
– Baked potato
• Watch Out!– Condiments add sodium
Food-borne Illness
• Restaurant clean and good score on health report
• Order food well cooked; especially meats
• Food should be hot when served to you
• If taking food home refrigerate within 2 hours
Points to Remember
• Healthy, delicious, low-cost meals. Just takes a little planning!• Look for senior discounts and specials.• Order smaller portions or split a meal.• Don’t be afraid to ask the wait person for
adjustments to meals.• Know what descriptions on menus mean
and what healthier options are available!