Peggy R. Anderson

Extension Agent

March 31, 2009

Be Nutrition Wise When Eating Out

You probably already know that Americans need to eat more whole grains, low-fat milk, and fruits and vegetables. What you might not realize is that national surveys show we tend to make poorer choices when eating away from home. For example, eating breakfast away from home usually means eating fewer whole-grains and dairy foods and more calories from saturated fat, and added sugar. When people eat their dinner away from home they tend to eat fewer vegetables, especially the nutritious vegetables in the dark green and orange category.

“The tendency to make poorer choices when eating out is increasingly important because the average American now spends two of every five food dollars on food that is eaten away from home,” says Susan Nitzke, a professor of nutritional sciences and Extension specialist at the University of Wisconsin-Madison. She adds that unless you make careful choices, eating just one meal away from home each week can add enough extra calories to your diet to make you gain two pounds per year.

“Eating out doesn’t have to mean eating poorly,” says Nitzke. She suggests keeping the following tips in mind when eating at a restaurant or fast food place:

--Drink water, fat-free or low-fat milk instead of sugary drinks like sweetened iced tea or soda.

--Look for places that offer whole-wheat bread or buns as an option for sandwiches, submarines, etc.

--Make sure there’s at least one vegetable (other than potatoes) in your entrée or side dish. For example, order pasta with plenty of tomato sauce and added vegetables like green peppers or broccoli.

--Keep the fat and calories lower by ordering dishes that are steamed, grilled or broiled instead of fried and looking for sauces based on tomatoes or broth instead of creamy sauces and gravies.

--If the regular portion sizes are large, order an appetizer for your main dish or share the regular main dish with a friend.

--Eat slowly and get in the habit of stopping when you’re just starting to feel full. If there’s still food on your plate, ask for a doggie bag and chill the extra food for a later meal.

For more information on making healthy choices when eating away from home, check with your local county Extension office or see http://www.mypyramid.gov/tips_resources/eating_out.html.

“Dashboard Dinning” Can Be Healthy with Planning

Spring is in the air, outdoor activities are starting and Americans will soon be spending more time doing "dashboard dining" according to Tammy Roberts, nutrition and health education specialist, University of Missouri Extension.

"Families are busy with spring sports and activities during the spring and summer. As a result, we spend a lot of time eating on the run and in the car. Dashboard dining becomes a regular part of our routine," said Roberts.

According to Roberts, the key to healthy dashboard dining is to focus on foods that provide a big nutrition punch with few calories from sugar and fat.

"Healthy dashboard dining also requires foods that are easy to carry, store safely, and require little preparation," said Roberts. So what foods have big nutritional punch, are easy to carry and are mess-free?

Think about the "five a day" rule and start by adding fruits and vegetables. Try baby carrots, a variety package of pre-cut vegetables, or cherry tomatoes. Fresh fruits, like apples, oranges, bananas and grapes are also good ideas.

"Dried fruits like raisins, apricots or an assorted mix, or single serving packages of applesauce or fruit cups are great," said Roberts. She also recommends vegetable and 100 percent fruit juices that are packed with vitamins.

For daily calcium needs, include string cheese, cheese cubes, yogurt, or one of the new single serving flavored milks. For protein, try the snack-sized tuna, nuts or peanut butter.

Need to "carb-up" for energy before the activity? Roberts says graham crackers, bagels, rice cakes and tortillas all make dashboard dining healthy and easy.

She also recommends keeping a zippered plastic bag filled with plastic spoons, forks, napkins and sanitizer wipes in the glove compartment of your car.

It is also a good idea to purchase a small ice chest or insulated bag to carry foods. Keep a blue-ice freezable pack in your freezer to pop in the ice chest or insulated bag to keep your food safe.

"Active bodies need healthy fuel to perform at their best. Pack some nutrition punch into your dashboard dining routine," said Roberts.

Schedule

Wednesday, March 31 – Bismarck – Spring Conference

Thursday, April 1 – Bismarck – Spring Conference

Friday, April 2 – Good Friday Observed

Monday, April 5 – Burke County

Tuesday, April 6 – Divide County