Dining out: Food can be fast and healthy
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http://www.kfc.com/nutrition. usy families rely on fast food, • Select the vegetable entrée take-out and local restaurants first and build the meal around that. to supplement home-cooked Vegetables available at some fast food meals. Today, average Amerirestaurants include salads, carrots cans eat one-third of their calories away and celery sticks, corn, green beans, from home — almost twice the amount greens, potatoes and other items. If in the 1970s. According to the U.S. DeFrench fries are selected, opt for the partment of Agriculture, families also smallest size or plan on sharing a spend almost half of their food dollars larger size. on away-from-home food. • Avoid “supersized” portions. Surveys have shown that low-inChild-sized meals may be sufficient come neighborhoods have more fast for older children and adults as well. food restaurants than upper-income • Select baked, broiled or grilled neighborhoods. The high concentration Vivien Morris, M.S., R.D., M.P.H., L.D.N. entrees and avoid fried foods. Havof fast food restaurants may increase Director of Community Initiatives ing the grilled chicken breast instead convenience, but families are chalNutrition and Fitness for Life Program of the breaded and fried breast can lenged to find healthy and appealing Department of Pediatrics save as many as 200 unwanted calofood offerings in the limited menu ofBoston Medical Center ries. ferings of fast food restaurants. Adver• Go easy on the cheese on pizzas and select the tising also affects our food choices. In 2007, the Kaiser thin crust rather than the thick crust. Add lots of vegFamily Foundation determined that 8- to 12-year-old etables as toppings— peppers, onions, spinach, etc. children watch more than 20 food advertisements daily. • If soup is available, start the meal with a soup. Food advertising targeted to youth places parents in an Soups often contain vegetables and the liquid will give a uphill battle to encourage their children to select non-adsense of fullness to prevent overeating. vertised healthy options. Here are a few tips for parents • When you can, select a full service restaurant when eating out with your children. rather than a fast food restaurant. There will be a • Plan ahead. Select a restaurant that includes fruits greater variety of selections and more vegetable options. and vegetables on the menu. Set guidelines for food item • Try making some of your restaurant favorites at selection beforehome, but with a healthy twist. Examples might include hand with your chiloven-“fried” chicken, oven-roasted potato wedges and dren. Use the Web healthy cole slaw. These are tasty and healthy alternatives sites of national to soul food staples. chain restaurants to review the nutritional quality of Below are two tasty and easy recipes. entrees. Look for Kid-Pleasing Oven Fried Chicken entrees that are Serves 4 lower in calories Ingredients: and saturated 4 each — 4 oz. boneless, skinless chicken breast, cut into fat. Examples of nuggets chain restaurant 1 cup flake-type cereal, crushed Web sites: http:// ½ tsp each onion powder, garlic, black pepper, parsley www.mcdonalds. leaves, thyme, paprika com/usa/eat/nutri 1 egg, beaten tion_info.html;
Directions: 1. Preheat oven to 375 F. 2. In a bowl, combine cereal and seasoning. 3. In a separate bowl, beat egg to create an egg wash. 4. Dip chicken in egg wash, and then coat in cereal mixture. 5. Arrange chicken on a non-stick sheet pan 6. Bake at 375 F for 20-25 minutes. Nutrition Facts: Per serving (makes 4 servings): 140 calories, 1.5 g total fat (0.5 g saturated fat), 6 g carbohydrates, 1 g dietary fiber, 28 g protein, 0 mg cholesterol, 200 mg sodium. Recipe created by Adam W. Korzun, M.S., R.D., a dietician at Boston Medical Center Haley House Healthy Ginger Slaw Serves 4-6 people The Dressing: 4 inches of fresh ginger ¼ cup canola oil 2 tbs white sugar 1 cup white vinegar 2 cloves minced garlic ½ teaspoon salt Pepper or hot sauce to taste To make the dressing: 1. Wash the ginger well with a scrub brush and warm water, cutting off any knobby spots. Chop the ginger into ½ -inch pieces. Chop until minced. 2. In a bowl, combine this mixture and the remaining ingredients, whisk well. 3. This dressing keeps well for 4 weeks refrigerated in an air-tight container. The Slaw Veggies: 3 carrots, grated ½ head red cabbage, thinly sliced ½ onion, thinly sliced or 6 scallions chopped ½ napa or Chinese cabbage, thinly sliced ½ cup currants or raisins 1 cup slaw dressing To make the slaw: Combine all the ingredients in a large bowl and toss well. Nutrition Facts: Per serving (based on 6 entrée servings): 210 calories, 10 g total fat (1 g saturated fat), 28 g carbohydrates, 6 g dietary fiber, 3 g protein, 0 mg cholesterol, 260 mg sodium. Note: Dozens of vegetables can be used instead of those above. Try chopped tomatoes, grated raw beets, raw green beans, raw chopped broccoli, sliced cucumbers, sliced apples, fresh corn, raw or blanched raw celery, raw bok choy, all sorts of lettuces including radicchio, watercress and arugula, baby spinach, and thinly sliced raw zucchini or summer squash. Recipe courtesy of Haley House Bakery Café, 12 Dade Street, Roxbury
Know your limitations Healthy eating includes not only what you should eat, but what you should not. Learn to read food labels to keep track of limited substances. Substance
Daily limit — less than ...
Sodium
2,300 milligrams (about a teaspoon)
Cholesterol
300 milligrams
Saturated fats
7 percent of total calories ― 15 grams or 140 calories for a 2,000 calorie diet
Trans fats
1 percent of total calories ― 2 grams or 20 calories for a 2,000 calorie diet
Source: American Heart Association
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