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
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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!!6
QUIT The Clean Plate Club
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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
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Solution:
1. Eat food from smaller plates
2. If served a large portion, get half of it boxed
before you start to eat
3. 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)
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Calories burned for body to maintain normal
function including sleep
This value is based on several factors:
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Gender
Height
Weight
Age
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Example: Male, 6’, 180#, age 35 -> BMR=1861.0
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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!!
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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 served
The 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 Cuisine
Mexican:
Italian:
• 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
• 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 Cuisine
Asian:
Mediterranean:
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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)
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 Cuisine
American:
Breakfast fare:
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• 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
Fresh salads
Chopped veggies
Fruit salad
Grilled chicken or fish
Lean cuts of meat
Pork loin
Grilled veggies
Steamed veggies
Shrimp cocktail
Lump crab
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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
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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-YourWeight_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
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