Eating Out Smart Learning Lesson

Healthy eating is not easy. It’s even more difficult when you eat out. Many people eat out more than four times per week. If you eat out often, you must choose your food carefully. Just one fast-food meal can exceed a whole day’s fat limit, with 60 or more fat grams, depending on your food choices. That many fat grams is about twice the recommended limit for daily fat intake.

An estimated 40 percent of a family’s budget is spent on food that they eat away from home. Families and people eat out because more women work outside of the home, more two-salary households, higher incomes, more affordable and convenient fast food restaurants, increased advertising, and smaller families (Frazaos, 1999).

With busy schedules, families are eating out several times a week, grabbing meals on the run. Fried chicken, hamburgers, French fries, ice cream, and soft drinks are popular fast food choices.

There is no reason to give up fast food eating or feel guilty about enjoying a fast-food meal or snack. Most fast-food places give you choices, such as grilled chicken sandwiches, broiled fish, salads, and low-fat milk. If foods are prepared to order, you can have more control over the calories, fat, sugar, and sodium in your meal.

Meals and snacks eaten away from home can be part of a balanced diet if you base them on the Dietary Guidelines for Americans 2005. The guidelines are specific about the types and amounts of foods to eat.

Variety of food choices and moderation in portions are the keys to restaurant selection. Portions of foods continue to get larger and larger. Restaurants are increasing portions to make meals more economically appealing to customers. As meals continue to get larger, more Americans overeat and gain weight.

In this lesson, you will:

• Determine how to make healthy food choices when dining out.
• Understand how to cut back on fat and sodium intake when eating out.
• Understand how to eat more fruits, vegetables, and low fat foods.