The ABC's of Eating Out

Authors: Kathleen M. Stadler, Assistant Professor, Extension Specialist, Dept. of Human Nutrition, Foods and Exercise; and Jumanah S. Essa, Graduate Assistant, Dept. of Human Nutrition, Foods and Exercise; Virginia Tech

Publication Number 348-951, Posted June 2001

Table of Contents

Introduction

Sodium in Fast Foods

Fat and Cholesterol in Fast Foods

Watch Portion Sizes!

Don't Be Tricked!

Sugar in Fast Foods

Good Eating Out Selections

Rate Your Favorite Fast Foods

References

Introduction

Are you or your family eating out several times a week? With busy schedules, families are grabbing meals on the run. Fried chicken, hamburgers, French fries, ice cream, and soft drinks are popular fast foods. Healthier choices that are lower in calories, fat, sodium, cholesterol, and sugar are available. Most fast food chains offer a wide variety of good choices, such as grilled chicken sandwiches, broiled fish, salads, and low-fat milk.

In addition to making healthier choices, it is important to take portion sizes into consideration. Portion sizes of foods continue to get larger and larger. Restaurants are increasing portion sizes to make meals more economically appealing to customers. As meals continue to get larger, more Americans overeat and gain weight.

Meals and snacks eaten away from home can be part of a balanced diet if based on the Food Guide Pyramid. Variety of food choices and moderation in serving or portion size are keys to restaurant food selection. Use the Food Guide Pyramid to help you select healthy meals and snacks when eating away from home. Throughout the day, eat at least the minimum number of servings in the correct portion size from each group of the Food Guide Pyramid. Limit the amount of high fat, salty, and sugary foods to control calories.

If you make the right choices of foods and portion sizes, eating fast foods or dining out can fit into the Food Guide Pyramid plan. This publication highlights ways to help you achieve healthy practices while eating out. Ask, build, and choose healthier foods when dining out. Use the ABC's of eating out to practice good lifestyle habits for a healthy body.

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Sodium in Fast Foods

Many fast food choices may be high in sodium or salt (Table 1). Do not add more salt to prepared meals. One teaspoon of salt is equal to about 2,000 mg of sodium.

Table 1.

Daily Caloric Intake	Daily Sodium Intake
2,000 kcal	2,400 mg
Daily Fat Intake	Daily Cholesterol Intake
no more than 65g	300 mg

Daily Values are set by the government and are based on current nutritional recommendations. Some labels list the Daily Values for a daily diet of 2,000 and 2,500 calories. Your own nutrient needs may be less than or more than the Daily Values on the label.

The % Daily Value shows how much the amount of fat in a serving of this food compares to 65 grams, the Daily Value for fat for a 2,000 calorie reference diet.

The % Daily Value shows how much the amount of cholesterol in a serving of this food compares to 300 milligrams, the Daily Value for cholesterol for all calorie levels.

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Fat and Cholesterol in Fast Foods

Many fast foods and some other restaurant foods are high in fat and cholesterol. Controlling your fat intake has a greater effect on your heart health than controlling the amount of cholesterol in your total diet.

Cholesterol plays an important role in hormones, bile salts, and transportation of fat in the blood. The Daily Value for cholesterol on food labels is 300 mg. Cholesterol is found only in animal foods. For more information on cholesterol see VCE Publication 348-898, Heart Healthy Eating- Cholesterol, Fat, Fiber, & Sodium.

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Watch Portion Sizes!

For example, portion sizes of meat are much greater than the Food Guide Pyramid serving size of 3 ounces. Steaks, chicken breasts, and other meats can be as much as 12 ounces. This is 4 times the recommended serving size. Remember that a 3-ounce serving is the size and thickness of a deck of cards. Choose smaller portion sizes at restaurants for a healthier choice. If the portion served is larger than your usual serving, take half of it home. Try ordering lunch portions at dinner.

Many fast food restaurants provide combination meals that are more economical than purchasing just a sandwich. For example, breakfast combination meals may include the sandwich, hash browns, and a drink for a cheaper price than the sandwich alone. If the combination meal is indeed cheaper, purchase it. Share the meal with a friend or save half for later. You do not have to eat everything included in the meal.

General Basics to Remember When Eating Out!

• Call ahead and ask about the menu.
• Write down food choices before going out.
• Be the first one to order and be specific.
• Look over the choices at a buffet.
• Avoid or limit alcohol.
• Split a meal with a friend.
• Ask for a take-out box and take some of your meal home.
• Eat a salad instead of bread, cheese, or crackers.
• Eat slowly.
• Skip the high fat desserts; choose to have a piece of fruit, sorbet, or sherbet at home.

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Don't Be Tricked!

Higher Fat	Higher Sodium
buttered or buttery	smoked
sautèed	pickled
fried, pan fried	barbecued
deep fried, French fried, crispy	in broth
breaded or battered	in cocktail sauce
creamed, creamy, in cream sauce	teriyaki
with gravy	with soy sauce
au gratin, in cheese sause
scalloped

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Sugar in Fast Foods

Sugar now accounts for 16 percent of calories consumed by the average American and 20 percent of teenagers' calories. A study in 1977-78 found that added sugars provided only 11 percent of the average person's calories. According to the USDA, people consuming 2,000 calories a day should eat no more than about 10 teaspoons of added sugar. However, USDA surveys show that the average American consumes about 20 teaspoons of sugar per day. Soft drinks, which contain about 9 teaspoons of sugar per 12-ounce can, are a leading contributor to increased sugar consumption.

Americans eat an average of 130 pounds of sugars and sweeteners each year. About 70% of this sugar intake comes from already prepared foods, such as catsup, cold cuts, cookies, hot dogs, or soft drinks.

Excess sugar consumption leads to weight gain; obesity and being overweight is a serious problem in America. The American Obesity Association estimates that 55% of the American population is overweight.

To control sugar intake and maintain a healthy weight, choose smaller portions or eat fewer high-sugar foods from the top of the Food Guide Pyramid.

• 4 grams of sugar is about equal to 1 teaspoon
• 36 oz. Supersize soda: 117 grams of sugar (about 27 teaspoons)
• 12 oz. Can of Soda: 39 grams of sugar (about 9 teaspoons)
• Fruit Cocktail: 30 grams of sugar (about 7 1/2 teaspoons)
• 8 oz. of 100% juice: 14 grams of sugar (about 3 1/2 teaspoons)

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Good Eating Out Selections

Eating breakfast away from home is increasingly popular. Many breakfast items are high in calories, fat, cholesterol, and sodium. Most fast food chains offer limited options for breakfast as compared to other meals. With the right choices, eating breakfast away from home can fit into a healthy Food Guide Pyramid diet. Follow these tips for a healthy breakfast:

ABC's Menu For Breakfast:

Ask for:

• Scrambled eggs or an egg substitute omelet.
• Butter, margarine, or syrups on the side and not added to food. You add as needed.
• Low fat dairy products- skim or 1% milk.

Build a healthier body and meal by:

• Drinking skim and low-fat milks to build strong bones and teeth by adding calcium.
• Drinking 100% vegetable and fruit juices.

Choose:

• Hot or dry cereals with skim or 1% milk.
• Dry toast, English muffins, and bagels instead of croissants, Danishes, and donuts.
• To stay away from "combination sandwiches."

Sandwiches

Sandwiches are a popular choice at fast food restaurants. Submarine (sub) sandwich restaurants are growing in popularity. Sub sandwiches are great choices because they offer a wide variety of meats, vegetables, and breads. Some sandwiches have more calories, fat, and sodium than others do. The sandwich is a great food choice because you can order it any way you like it. Follow these tips for a healthy sandwich:

Menu 1: Sandwich with turkey, mozzarella cheese, lettuce, tomato, and mustard on whole-wheat bread Pretzels Pickle Spear Skim Milk (1 cup) Menu 1 gives 447 calories, 5 grams of fat, 2383 mg of sodium, and 16 mg of cholesterol.

Menu 2: Chicken salad sandwich on white bread with lettuce and tomato Potato chips Pickle spear Fruit punch (1 cup) Menu 2 gives 579 calories, 26 grams of fat, 1408 mg of sodium, and 25 mg of cholesterol.

ABC's Menu for Sandwiches

Ask for:

• A plain baked potato, pretzels, or baked chips with your sandwich instead of regular potato chips or fries.
• No mayonnaise on your sandwich.

Build a healthier body and meal by:

• Eating a sandwich full of vitamins and minerals. Layer on vegetables for color and flavor. Try red or green peppers, tomato, lettuce, cucumber, sprouts, carrot shreds or onions to spice up your meal.
• Adding low fat cheese, such as a slice of mozzarella, to your sandwich. Cheese is a good source of calcium.

Choose:

• A whole-grain bread, roll, or pita for more fiber.
• Turkey, grilled chicken, or roast beef sandwiches instead of burgers or mayonnaise-based meat salad sandwiches, such as tuna salad, chicken salad, or ham salad.
• Mustard instead of mayonnaise.

What's in Your Burger?

You are at a fast food restaurant for lunch. You decide to eat a hamburger. Circle the topping choices that you usually make. Add up the amount of added fat and sodium.

A regular burger can be a healthy fast food choice if you choose the right condiments.

	Fat	Sodium	Cholesterol
1 slice lettuce	0 g	1 mg	0 mg
1 slice tomato	0 g	5 mg	0 mg
1 slice onion	0 g	0 mg	0 mg
1 slice American cheese	9 g	176 mg	26 mg
2 strips bacon	6 g	272 mg	40 mg
1 Tbs. mayonnaise	11 g	80 mg	5 mg
1 Tbs. mustard	0 g	63 mg	0 mg
1 Tbs. ketchup	0 g	178 mg	0 mg
4 small sliced pickles	0 g	201 mg	0 mg
1 small burger (3 oz.) with bun	17 g	420 mg	53 mg

A quarter pounder with cheese, a large order of fries, and a large soda add up to 1,260 calories and 51 grams of fat! Compare this with the smaller portion meal: a 3 oz. hamburger, small fries, and diet soda only has 530 calories and 26 grams of fat. Remember to choose smaller portion sizes to reduce calorie and fat intake! Take the time to special order hamburgers or sandwiches. Limit the addition of high fat, sodium, and cholesterol condiments and foods to your sandwiches.

Soup and Salad Bars

With the right ingredients, a salad can be a wonderful meal full of vitamins, minerals, and phytonutrients. However, selecting the wrong choices from the salad bar can give you more calories and fat than a burger with fries. Follow these tips for a healthy soup and salad:

Menu 1: Chef Salad with 2 tbsp. Thousand Island salad dressing 4 club crackers 1 cup cream of mushroom soup Sweet Tea Menu 1 gives 599 calories, 36 g fat, 660 mg of sodium, and 117 mg of cholesterol.

Menu 2: Garden Salad with 2 tbsp. low-fat Italian salad dressing 4 saltine crackers 1 cup minestrone soup Sweet Tea Menu 2 gives 348 calories, 8 grams of fat, 1337 mg of sodium, and 4 mg of cholesterol.

ABC's Menu for Soup and Salad Bars

Ask for:

• Salad dressing on the side or fat free salad dressings or vinegar.
• Tossed salads rather than mayonnaise based salads, such as coleslaw or potato salad.
• Raisins or croutons to top your salad instead of eggs, imitation cheese, or bacon bits.

Build a healthier body and meal by:

• Topping your salad with beans (kidney or garbanzo) to increase protein.
• Adding some low-fat cottage cheese to your salad for extra calcium.
• Eating low fat crackers or saltines, instead of club crackers. Four club crackers have 4 grams of fat compared to only 1 gram of fat found in the saltines.

Choose:

• Raw vegetables, beans, and fresh fruit.
• Marinated salads instead of creamy ones at the salad bar. Marinated salads are often lower in calories compared to creamy ones and can replace some of the salad dressings.
• Broth or tomato based soups containing noodles, rice, or vegetables instead of cream or cheese based soups.
• Yeast breads such as rolls, French bread, melba toast, or bread sticks. These are lower fat choices than "quick" breads such as biscuits, muffins, cornbread, and croissants.

Main Dishes or Entrees

Restaurants often provide a wide variety of main dishes or entrees on their menu. These dishes may have hidden calories and fat due to the way they are prepared. Also, restaurant portions tend to be two to three times the size of an average serving size. As a result, you may be consuming more calories, fat, and sodium than you think. Follow these tips for a healthy main dish or entrèe:

Menu 1: 6 ounce Grilled Chicken Breast Baked Potato with sour cream Mixed Vegetables Diet coke Menu 1 gives 724 calories, 13 grams of fat, 197 mg of sodium, and 161 mg of cholesterol.

Menu 2: 8 ounce Steak French Fries 1 Roll Diet coke Menu 2 gives 1040 calories, 41 grams of fat, 371 mg of sodium, and 135 mg of cholesterol.

ABC's Menu for Main Dishes or Entrees

Ask for:

• A smaller lunch portion of your meal to cut calorie and fat intake.
• A carry out box. Take some of your meal home and eat it later as a snack or for another meal.
• Dressings, gravies, and sauces on the side. This way you can add as much as you want.

Build a healthier body and meal by:

• Eating a tossed salad before your main course. The vegetables in your salad contain many vitamins and minerals. Also, this will help fill you up and you will be less likely to overeat when your main course comes.
• Choosing grilled or steamed vegetables as a side dish instead of French fries.

Choose:

• Tomato based sauces on pasta, rather than white creamy sauces, which are higher in fat.
• Meals that contain grilled, steamed, broiled, or baked chicken, fish, or beef instead of dishes that are breaded and fried.
• Lean beef, chicken (white meat), and fish (fin fish) dishes.

Desserts and Snack Foods

Desserts and snack foods are very popular in America. Almost everyone loves sweets! These foods tend to be high in sugar, fat, and calories. There are better choices that you can make. Follow these tips for a healthy dessert or snack:

Menu 1: Vanilla ice cream cone Menu 1 gives 350 calories, 10 grams of fat, 170 mg of sodium, and 30 mg of cholesterol.

Menu 2: Soft-serve vanilla frozen yogurt cone Menu 2 gives 118 calories, 1 gram of fat, 84 mg of sodium, and 3 mg of cholesterol.

ABC's Menu for Desserts and Snack Foods

Ask for:

• A milkshake made with skim or 1% milk. This is lower in fat and will provide you with calcium.
• Diet sodas or unsweetened tea instead of regular sodas, which are high in sugar.

Build a healthier body and meal by:

• Eating fruit for dessert.
• Eating frozen yogurt for dessert. Yogurt is lower in fat than ice cream and contains more calcium.

Choose:

• Sherbet, low-fat frozen yogurt, or fruit ices.
• To split a rich-dessert, such as pie, cake, or pastry, with some friends
• To have a cup of coffee or tea instead of a dessert.

International Cuisine

International cuisines are very popular in restaurants. According to the National Restaurant Association, almost 98% of all restaurants offer some ethnic menu items. Italian, Mexican, and Chinese foods are the most popular. Ethnic foods offer a variety of choices and add nutrients to your diet. However, some foods may be high in calories, fat, and sodium without you even realizing it.

Italian Foods

From pizza to pasta, everyone can find something that they like on an Italian menu. Though these foods can be an excellent source of carbohydrates, they are often loaded with cheese and cream sauces that make them high in fat and sodium. For a healthier meal, remember these tips the next time you order Italian foods:

• Enjoy a slice or two of crusty Italian bread. For less fat, go easy on the butter or on the olive oil for dipping.
• Order a fresh tossed salad with dressing on the side.
• A bowl of minestrone soup makes an excellent appetizer. This soup is filled with beans, vegetables, and pasta.
• Look for traditional dishes that have beans or vegetables instead of high fat sausages or high sodium cured meat.
• Enjoy grilled or broiled meats instead of breaded and pan-fried meats, such as chicken or veal parmigiana.

Pizza is a popular Italian food and can be a nutritious meal. Pizza provides servings from three or more food groups from the Food Guide Pyramid. The crust is a good source of complex carbohydrates and B vitamins. The cheese is a good source of calcium and protein. The tomato sauce and vegetable toppings add vitamin A, vitamin C, and lycopene. Lycopene is a phytonutrient found in tomato products, such as sauce and paste. Research show s that lycopene may help decrease heart and cancer risks.

Be aware that pizza can be high in fat and calories depending on your choice of toppings. For a healthier pizza, remember to:

• Load up on vegetable and fruit toppings for less fat and more fiber, phytonutrients, and vitamins. Try bell peppers, mushrooms, broccoli florets, pineapple chunks, and/or tomato slices.
• Go easy on higher fat toppings such as bacon, pepperoni, sausage, olives, anchovies, and extra cheese.
• Choose lean meats to top your pizza, such as lean ham or turkey.

Mexican Foods

Mexican and Tex-Mex foods are among America's favorite ethnic foods. Most restaurants have a Mexican choice. Tortillas, beans, and rice are the base of a Mexican diet, which are excellent sources of carbohydrates and fiber. However, many Mexican dishes are made with cheeses and cream sauces, which are high in fat and sodium. For healthier Mexican eating:

• Order the guacamole and sour cream on the side so you can control the amount you use.
• Order soft tacos instead of crispy tacos and tostadas, which are fried.
• Enjoy a taco salad- but go easy on the big tortilla shell it is served in or the taco chips on top.
• Choose mostly baked or stir fried entrees, such as enchiladas or fajitas. Entrees such as chile rellenos, chimichangas, or flautas are fried and high in fat.
• Enjoy salsa! Tomato-based salsa is a good source of vitamins A and C and lycopene.

Asian Foods

Chinese and Japanese meals focus on vegetables, rice, and noodles. Asian food contains lots of carbohydrates, vitamins, and minerals. However, the way these foods are prepared can add much fat and sodium. Asian foods are often stir-fried or deep-fat fried with large amounts of oil, soy sauce, and monosodium glutamate (MSG). When enjoying Asian food, remember these tips to keep fat and sodium levels down:

• Enjoy flavorful soups as an appetizer or a meal.
• Choose vegetarian dishes for your meal.
• Ask for sauces on the side or for a smaller amount to be added to food.
• Ask for no added MSG in the meal.
• Look for dishes that are roasted, simmered, steamed, or stir-fried (with little or no oil).
• Order plain/steamed rice or noodles, rather than fried versions.
• Don't be afraid to enjoy the fortune cookie. A single fortune cookie has just 15 calories and 0 grams of fat.

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Rate Your Favorite Fast Foods

1. Circle your five favorite fast food items in Table 1 below. Write in the calorie, fat, sodium, and cholesterol amounts. Add up the total amounts.

   Calories	Fat	Sodium	Cholesterol
   1. _____________________________________________________________
   2. _____________________________________________________________
   3. _____________________________________________________________
   4. _____________________________________________________________
   5. _____________________________________________________________
   Totals: _________________________________________________________

2. Compare your totals to the daily recommended amounts for a healthy adult consuming 2,000 calories.

   	Fat no more than 65g		Sodium 2,400mg		Cholesterol 300mg

3. List three healthier fast food options that you could try next time you eat out.
   1. _____________________________________________________________
   2. _____________________________________________________________
   3. _____________________________________________________________

Table 1: Nutrient Composition of Fast Foods

Food	Calories	Fat (g)	Sodium (mg)	Cholesterol (mg)
Breakfast
Bacon, Egg, and Cheese Biscuit	450	27	1315	238
Biscuit with spread	260	13	836	0
Dry Cereal (1 cup)	110	1	270	0
English Muffin with egg and cheese	289	13	730	234
English Muffin with jelly spread	189	6	386	13
English Muffin with sausage, egg, and cheese	443	29	821	257
Hashbrowns	130	8	332	0
Hot Cakes (1 each) with margarine and syrup	557	14	285	11
Side Orders
Baked potato plain with butter and sour cream	240 463	2 25	58 203	0 40
Fries (small) (medium) (large)	220 320 400	12 17 22	110 150 200	0 0 0
Onion Rings(small)	274	16	665	0
Pickle Spear	12	0	833	0
Potato Chips	150	10	119	0
Pretzels	110	1	480	0
Crackers (4) club saltines	70 52	4 1	150 156	0 0
Salads/Soups
Chili (1 cup)	210	7	800	30
Chicken noodle (1 cup)	75	2	1106	7
Clam chowder (1 cup)	164	7	992	22
Cream of mushroom (1 cup)	129	9	100	2
Minestrone soup (1 cup)	82	3	911	2
Tomato soup (1 cup)	85	2	871	0
Vegetable soup (1 cup)	72	2	822	0
Salad chef garden	170 50	9 2	400 70	110 0
Dressings
French dressing (2 tbsp.)	138	14	414	0
Low-fat Italian (2 tbsp.)	40	2	200	2
Ranch dressing (2 tbsp.)	160	16	105	5
1000 Island Dressing (2 tbsp.)	140	16	160	5
Entrèes
Sandwiches
Cheeseburger Regular Quarter Pounder	310 520	14 29	750 1150	53 118
Chicken Nuggets (6)	270	15	580	55
Chicken Salad Sandwich	300	16	401	25
Fried Chicken Sandwich	470	25	830	60
Fried Fish Sandwich	370	18	730	50
Grilled Cheese Sandwich	399	24	1155	55
Grilled Chicken Sandwich (w/o mayo) (w/ mayo)	280 400	3 14	640 720	40 45
Hot dog w/ bun	260	15	745	23
Roast beef sandwich (regular)	345	15	588	39
Roast beef sandwich (super size)	529	28	798	47
Tuna salad sandwich	309	14	559	25
Turkey Sandwich (w/o mayo)	235	4	944	12
Mexican
Bean burrito	350	10	888	10
Beef burrito	400	17	1050	57
Chicken soft taco	212	7	571	37
Nachos (regular)	349	19	403	9
Taco (beef)	183	11	276	32
Taco Salad with salsa	923	56	1931	65
Italian
Cheese pizza (1 slice)	246	9	470	34
Pepperoni pizza (1 slice)	270	11	564	42
Supreme pizza (1 slice)	295	15	682	48
Desserts/Snacks
Apple Pie	300	15	230	0
Chocolate Chip Cookie (1 cookie)	209	10	139	10
Frozen Yogurt (1/2 cup)	138	5	76	2
Hot Fudge Sundae	310	11	175	18
Milkshakes (10 oz.) (made with low fat milk) chocolate strawberry vanilla	320 320 290	6 5 5	240 170 170	10 10 10
Low Fat Yogurt Cone	118	1	84	3
Pudding (1/2 cup chocolate)	144	4	134	16
Sherbet (1/2 cup)	133	2	89	10
(mg) Beverages
Cocktail Drink	150	0	15	0
Cola Beverage (12 oz.) (diet 12 oz.)	150 0	0 0	35 35	0 0
Fruit Punch (8 oz.)	117	0	55	0
Sweetened Ice Tea (8 oz.)	90	0	8	0
Unsweetened Ice Tea (8 oz.)	0	0	0	0
Milk (8 oz. Carton) whole 1% skim	150 90 90	8 3 0	120 120 126	33 10 4
100 % Orange Juice (8 oz.)	110	0	2	0

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References

Duyff, R. (1996). The American Dietetic Association's Complete Food & Nutrition Minneapolis, MN: Chronimed Publishing.

Frazaos, E. (1999). America's Eating Habits: Changes and Consequences. Washington, DC: United States Department of Agriculture Economic Research Service Report.

Sizer, F. & Whitney, E. (2000). Nutrition: Concepts and Controversies. Belmont, CA: Wadsworth Publishing.

United States Department of Agriculture (USDA) Nutrient Database for Standard Reference. (2001). Washington, DC: USDA Agriculture Research Service.

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