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May
25, 2006
“What do you
think of restaurant food?” I asked my son as our family was enjoying
his birthday dinner at a favorite restaurant.
“I think the
quality varies,” he noted. I wasn’t expecting that answer.
He sounded a bit like a restaurant critic at the ripe old age of 11.
Our food arrived at
that time, so I looked down at my heaping plate of food.
“Do restaurants
give you enough food?” I asked, hopeful that his answer might be
“a little too much” or something like that.
“They give too
much to the adults and not enough to the kids,” said my growing
boy who still gets kid meals. He probably will need an adult meal soon.
“What do you
think I should do with all this food?” I asked him.
“Do what you
always do. Take some of it home,” he said with a grin.
Portion sizes have
changed greatly in the past two decades, according to studies. Try these
sample questions from the “portion distortion” quiz found
on the National Heart Lung and Blood Institute Web site at http://hp2010.nhlbihin.net/portion/.
- A standard cup
of coffee 20 years ago was 8 ounces and had 45 calories. How many calories
do you think are in today’s specialty coffee drinks, such as a
mocha coffee with whipped topping?
a. 100
b. 350
c. 450
- A blueberry muffin
20 years ago was 1.5 ounces and had 210 calories. How many calories
do you think are in a jumbo muffin today?
a. 320
b. 400
c. 500
- Two slices of
pepperoni pizza 20 years ago had 500 calories. How many calories do
you think are in two of today’s large pizza slices?
a. 1,200
b. 850
c. 1,000
The answers are 1)
b, 2) c, 3) b
There’s lots
of competition for our food dollar. With 878,000 restaurants in the U.S.,
we have many choices. Americans spend more than half their food dollar
on eating away from home.
According to survey
results reported by the National Restaurant Association, 78 percent of
adults agree there are menu items available for those watching calories
or fat. About 56 percent of adults say they can choose portion sizes on
a menu.
Try these tips if
you are not planning for a “waistline expansion” any time
soon.
- Ask your server
if nutrition information is available for the menu items. Is there a
lower-calorie menu item that attracts your interest?
- Ask your server
if smaller portions are available. Sometimes you can order a half-portion.
Another option is to get an extra plate and share an entrée with
your dining companion.
- Order a to-go
box right away and pack away part of your food before you begin to eat.
People tend to eat what is placed in front of them, so “out of
sight, out of mouth.”
- Choose grilled,
baked, steamed or stir-fried foods instead of fried.
- To reduce calories
and fat, choose marinara or other tomato-based sauces instead of cream
sauces.
- Order your salad
dressings and other sauces on the side. Try dipping the tines of your
fork into the sauce first, then into the food.
- If you can’t
resist dessert, share it.
- Drink ice water
instead of beverages with calories.
- Eat slowly. It
takes at least 20 minutes for your brain to register that your stomach
is full. Talk a lot and remember your mom’s rule: Don’t
talk with your mouth full.
Here’s a recipe
from the DASH (Dietary Approaches to Stop Hypertension) diet. You can
find more information at http://hin.nhlbi.nih.gov/nhbpep_kit/recipes.htm.
Yogurt Salad
Dressing
8 oz. fat-free plain
yogurt
1/4 c. fat-free mayonnaise
2 Tbsp. dried chives (or 3 Tbsp. chopped, fresh chives)
2 Tbsp. dried dill
2 Tbsp. lemon juice
Mix together and
refrigerate at least two hours. Serve over mixed greens or as a veggie
dip. Makes eight servings of 2 tablespoons each. A serving has 23 calories,
no fat, 6 grams of carbohydrate and 82 milligrams of calcium.
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Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu
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