making restaurant- quality foods at home with healthier choices by eddie han, jessie ho
TRANSCRIPT
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