Healthy Dining Out Strategies

To get the New Year started off right, here are strategies when dining out.

Healthy Dining Out Strategies
Foods	Better Selections	Limit
Beverage.	Request herbal teas; mineral or sparkling water; skim milk; unsweetened fruit juices and occasional decaffeinated diet drinks.	Alcohol; beer; wine; caffeine diet drinks, coffee, or tea; chocolate; cocoa; milk shakes and soft drinks.
Bread.	Request whole grains,  biscuits, crackers, lavosh, muffins, or pumpernickel.	Glazed cakes; Danish; jelly filled or salt covered items; sweet rolls.
Appetizer.	Request bouillon, clear broth, or consommé; fresh fruit; fish or meat cocktails; gazpacho; raw or plain vegetables; tomato or vegetable juice; unsweetened fruit juice.	Breaded or fried items; canned fruit; dips; oil marinated or sauce covered items.
Salads.	Request fresh fruit; lettuce; tossed or vegetable salad.	Canned fruit; salads with dressings already mixed in.
Fats and Salad Dressings.	Request no butter or margarine, or little- or no-fat, low-salt, whipped or soft butter or  margarine. Use lemon, vinegar, and mustard in salads or request  olive oil. Request oil on the side.	Regular butter, margarine or oils; cream sauce; gravy; salads with mixed-in dressings.
Vegetables.	Request boiled, raw, steamed, or stewed.	Au gratin; cheese or sauce covered;  creamed, escalloped, fried, or sautéed.
Potatoes and Substitutes.	Request baked, boiled, or steamed potatoes; plain pasta or rice.	Creamed, Delmonico, escalloped, French-fried, hashed-browned, or mashed potatoes; potato chips and salads.
Meat, Fish, or Poultry.	Request meats to be trimmed of fat before it's baked, boiled, broiled, roasted, or stir fried.	Braised, breaded, fried, gravy covered, sautéed, or stewed.
Eggs.	Only occasional use of boiled (hard or soft), plain, poached, scrambled, or low-cholesterol substitutes.	Creamed, fried, or oil-cooked omelet's.
Desserts.	Request fresh fruit, jello, plain angel food, sponge, or unsweetened fruit filled cake.	Layered cakes, canned fruit, custard, ice cream, pastry, pie, puddings, or any sugar-based item.
Delicatessen Selections	Extra lean corned beef, pastrami, or roast beef, beef brisket, and turkey breast are best; whole wheat or multi-grain breads; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad.	High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium).
Pizza Parlor Selections	You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.	Fat starts with the basic cheese, so avoid extra cheese and in particular mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, and prosciutto, as well as anchovies.
Sandwich Shop Selections	Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups are good, such as barley, beef, chicken, lentil, split pea, and vegetable noodle.	Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads; and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size. Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything."
Submarine Shop Selections	Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives when available, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread.	Omit meats such as bologna, Italian cold cuts, salami (hard or Genoa) and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets.
Chinese Selections	Order plain steamed rice; boiled, steamed, or stir-fried vegetables (ask for little oil to be used); moderate fish and shellfish; non-fried tofu; skinless poultry and egg roll (insides only).	Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork and pickled foods; excess soy sauce; ask chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt.
Indian Selections	Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups	Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit.
Italian Selections	Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled  fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices.	Garlic bread; stuffed pastas (ravioli and lasagna); fried eggplant; meatballs or sausage; sauces with butter, cream, oil, and wine base; pesto sauce; cheese-filled or parmesan style dishes; spumoni or tortoni ice cream. Beware of risotto rice; polenta; and high-fat, high-sodium prosciutto ham and pancetta; veal cutlets and Caesar salads.
Japanese Selections	Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish).	Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces.
Mediterranean (Middle East)  Selections	Order couscous, bulgar, and pita bread; legumes such as chickpeas, fava beans, and lentils; hummus; grape leaves; yogurt.	Phyllo dough dishes for sweet desserts such as baklava; feta and kasseri cheese; excess anchovies and olives; high sodium foods; feta, olives, and sausage; appetizers in general, except salads; excess fat from butter, olive oil, omelets and tahini.
Mexican Selections	Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells;  moderate corn or flour tortilla, using minimal oil; cerviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce; spicy meats; diced tomatoes; salsa verde; picante or tomato sauce; use Mexican salads as appetizers, with salsa as the dressing.	Chips, nachos; super nachos; chili con queso; fried taco or tortilla shells; guacamole; sour cream; cheese; refried beans; beef and pork dishes; olives; items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas.
Thai Selections	Order steamed rice; broth-based soups (tom yum koang and pok taek); non-fried proteins, such as chicken, seafood, and tofu; vegetables; satay or steamed mussels; salads with light dressings, made with Thai spices.	Excess sodium; soy sauce and sugar; MSG; coconut milk, coconut oil; cream dishes, high milk, and sodium soups; many fried appetizers; curry or curry sauce; fried eggplant; cashew and peanut toppings.

Rid the World of Fad Diets and Gimmicks

Fad Diets

Fad diets usually refer to unconventional eating patterns promoting short-term weight loss, usually with no concern for long-term weight control. These diets become quickly popular and just as quickly lose appeal. Fad diets generally disregard or refute what is known about the basic association between dietary patterns and human health. Extreme fad diets may lack energy, protein, vitamins and minerals essential for growing children.

How to Spot a Fad Diet
Does the food plan make any of the following Claims or Statements?
1. Recommends a quick fix solution.
2. Sounds too good to be true.
3. Recommendations based on a single study.
4. Recommendations that ignore the differences between people.
5. Requires you buy a product or the program will not work.
6. Eliminates one or more of the food groups.
7. Draws simple conclusions from a complex study.
8. Dramatic results questioned by established scientific communities (Academy DA, AMA, NIH, etc..)

HCG: Dangerous to Dieters

This is an Example of a Fad Diet and it can Kill You!
The Tapeworm Diet

Resources

1. Staying Away from Fad Diets, Academy of Nutrition and Dietetics

2. Green Mountain at Fox Run,  Healthy Weight Week

A Look at Weight Bias, Healthy Weight Week

During Healthy Weight Week, the issue of Weight Bias is addressed. The three videos reviewed look at this subject from the academic perspective, a personal view and government intervention. Though the videos discuss weight bias in relation to overweight and obesity, the very thin often are a target of weight bias.

Weight Bias
Overweight and obese youth frequently are teased, harassed and mistreated because of their weight. Weight-related teasing ("weight bias") can have a damaging impact on both emotional and physical health. The Rudd Center for Food Policy and Obesity at Yale University (http://www.yaleruddcenter.org) created this video to help parents and teachers understand the severity and impacts of weight bias in school and at home and to present strategies to help combat this problem for overweight teens and pre-adolescents.

The video host is celebrity, model and activist Emme and features Rudd Center experts: Dr. Rebecca Puhl and Dr. Kelly Brownell. The obstacles overweight and obese youth encounter with weight bias is presented using expert commentary and dramatic representation.

Discrimination Against Overweight People

"My old suitemate inspired me to make this as my final project freshman year. When she broke out of her shell and felt good about herself, her personality really began to shine. Everyone we lived with started to see past her "big girl" exterior and opened up to her more. We had creative freedom wth our final project so I decided to look at various aspects of the discrimination against larger individuals."

Should Weight Discrimination Be Illegal?

Resources:

1. Healthy Weight Network
2. Understanding Size Bias, a Conversation with Rebecca Puhl

3. The Canadian Summit on Weight Bias and Discrimination

National Curried Chicken Day

Yield: Serves 4 (serving size: 1/2 cup rice and 3/4 cup chicken mixture)

Ingredients:
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil, divided
1 1/2 cups vertically sliced onion
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
2 teaspoons curry powder
1 cup canned light coconut milk
2 teaspoons fresh lime juice
1/2 tsp. peppercorns, crushed
2 tablespoons chopped fresh cilantro or basil
2 cups hot cooked brown rice

Directions:
1. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon ground pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high. Add chicken to pan; cook, stirring frequently, 5 to 6 minutes or until chicken is lightly browned and almost cooked through. Remove chicken from pan.

2. Reduce heat to medium. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion; cook 4 minutes or until tender, stirring occasionally. Add ginger and garlic; cook until softened, about 1 minute. Add curry powder; cook 15 to 30 seconds or until fragrant, stirring constantly. Stir in coconut milk, lime juice, and crushed peppercorns.  Cover, and cook over medium-low until sauce is slightly thickened and chicken is done about 5 minutes. Remove from heat; stir in cilantro or basil. Serve over rice.


Reference
1. Black Pepper-Curry Chicken Sauté, Cooking Light

Korean American Day - Celebrate Korean Foods

Korean cuisine has evolved through centuries of social and political change. Originating from ancient agricultural and nomadic traditions in the Korean peninsula and southern Manchuria, Korean cuisine has evolved through a complex interaction of the natural environment and different cultural trends.

Korean cuisine is largely based on rice, vegetables, and meats. Traditional Korean meals are noted for the number of side dishes that accompany steam-cooked short-grain rice. Kimchi is served at nearly every meal. Commonly used ingredients include sesame oil, doenjang (fermented bean paste), soy sauce, salt, garlic, ginger, pepper flakes, gochujang (fermented red chili paste) and napa cabbage.

Ingredients and dishes vary by province. Many regional dishes have become national, and dishes that were once regional have proliferated in different variations across the country. Korean royal court cuisine once brought all of the unique regional specialties together for the royal family. Foods are regulated by Korean cultural etiquette.

January 4, Trivia Day Test Your Nutrient Analysis Skills

Answers below.

Many people believe if they just buy a nutrient analysis program, they can provide an accurate nutrition analysis. This is far from the truth.

Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food ready to eat (unless the food is meant to be eaten whole.)

A nutrient analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.

An essential tool for analysis is food conversion and equivalent tables. These databases provide information on AP (as purchased), EP (edible portion), waste, marinating, straining, percentage of bones, the difference between raw or cooked weight, and comparison of weight versus volume measures. Many nutrient analysis software programs do not provide this information for all items; therefore it must be calculated manually or estimated. 

Most Americans believe one cup is equal to eight ounces, and they would be right if we were referring to a liquid. In selecting the correct measure of food, it is critical to know whether the food is measured by weight or by volume. Weight measures include grams, ounces, and pounds. Volume measures are listed as teaspoons, tablespoons, fluid ounces, cups, pints, quarts, and gallons. 

Trivia Answers.

1a.  2.75 cups EP
1b.  3-4 medium apples or 113 grams

2.    4 cups all-purpose flour

3.    6.5 cups cooked kidney beans 

4.    5 oz lobster meat

5.    4 cups shredded cheddar cheese

If you are looking for a registered dietitian knowledgeable in the science of nutrient calculations and analysis, contact: Dr. Sandra Frank at recipenews@gmail.com for a quote. 

Over 25 years of experience providing nutrient analysis for the media, publishers, and chefs including the Tribune, Bon Appétit, Atlanta Constitution, Detroit Free Press, and Fort Worth Star. Author of "Menu Solutions."

Curriculum Vitae

December 20, International Human Solidarity Day

International Human Solidarity Day is:

• a day to celebrate our unity in diversity;
• a day to remind governments to respect their commitments to international agreements;
• a day to raise public awareness of the importance of solidarity;
• a day to encourage debate on the ways to promote solidarity for the achievement of the Sustainable Development Goals including poverty eradication;
• a day of action to encourage new initiatives for poverty eradication.

The UN General Assembly convinced that the promotion of the culture of solidarity and the spirit of sharing is important for combating poverty, proclaimed 20 of December as International Human Solidarity Day.

Through initiatives such as the establishment of the World Solidarity Fund to eradicate poverty and the proclamation of International Human Solidarity Day, the concept of solidarity was promoted as crucial in the fight against poverty and in the involvement of all relevant stakeholders.

The UN and the Concept of Solidarity
The concept of solidarity has defined the work of the United Nations since the birth of the Organization. The creation of the United Nations drew the peoples and nations of the world together to promote peace, human rights, and social and economic development. The organization was founded on a basic premise of unity and harmony among its members expressed in the concept of collective security that relies on the solidarity of its members to unite “to maintain international peace and security”.

It is in the spirit of solidarity that the organization relies on “cooperation in solving international problems of an economic, social, cultural or humanitarian character” as well.

On International Human Solidarity Day, let us emphasize the role of human solidarity in building lives of dignity for all on a healthy planet. We must work together to achieve the SDGs and secure the future we want. 

Resource

United Nations, International Human Solidarity Day

Celebrating Thirty Years Providing Nutritional Analysis for the Media and Cookbook Publishers Why use a dietitian for nutritional analysis?

2019 marks 30 years working in the area of nutrition analysis for the media, cookbook publishers, recipe bloggers, and websites. It has been an exciting journey and an amazing learning experience. I have worked with creative and dynamic editors, chefs, and writers from such publications as Bon Appetit, Sun-Sentinel (Tribune), Atlanta Constitution, Detroit Freepress, and the Fort Worth Star

In 1986 while working on my doctorate degree, I had the opportunity to conduct an independent study on nutrient analysis software. Those were the days when the operating system was DOS and the monitor was black and green. The purpose was to evaluate the pros and cons of nutrient analysis software. I learned early on recipes are written based on foods as purchased (AP) and in order to obtain a more accurate analysis the foods needed to be converted to the form an individual will consume; this is known as the edible portion (EP). The most accurate nutritional analysis is done in a laboratory and can be costly.

As I explored the Internet, I found numerous recipes without nutrition information, but even worse there were many recipes with inaccurate data. (Here is an example of a recipe I found with wrong information.)

Nutrition information is part of our everyday life. There are millions of people who depend on nutrition information to meet their dietary needs. Some of the diets include low calorie, carbohydrate controlled, high protein, low protein, low fat, low cholesterol, low sodium, high fiber, gluten-free, lactose-free, and peanut allergies.

Why use a dietitian for nutritional analysis?

• Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food ready-to-eat (unless the food is meant to be eaten whole.)
• A nutritional analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Arts, Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software. Have you ever wondered how to analyze the following in a recipe? What foods would you choose from the database?

1. A marinade you discard
2. The salt when preparing pasta
3. A pinch or handful
4. 3 lb Chicken, directions: cook and remove skin and bone 
5. Breading
6. Apple, cored and peeled
7. Alcohol in a heated dish

• To own professional nutrition software with yearly maintenance fees can be expensive. In addition, there is the cost of an educated person to run the software. Updates are vital in our fast-paced food industry with changing government regulations.

Consider adding nutritional analysis to your online recipes. A great service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian Nutritionist.

Take a short quiz to see if you have the knowledge and skills necessary to analyze a recipe? 

Looking for nutrition analysis for your recipes?  With over thirty years of industry experience, I offer my services below market value in order to meet income criteria for continued health benefits.  This allows me to work from home and care for my disabled son.

Contact Sandra Frank, EdD., RDN, LD, FAND at recipenews@gmail.com from Dietitians-Online.

From "As Purchased to "Edible Portion" How to Analyze a Recipe Using a Nutrient Database. Purchasing nutrient analysis software and learning how to use the program is only useful if you have the knowledge to convert “as purchased” ingredients to the “edible portion.” This book describes how to read a recipe and enter the correct ingredients and amounts, in order to provide an accurate nutrient analysis. The book is an essential tool for anyone working in nutrient analysis. Recipes are usually written based on what the consumer needs to purchase. The individual analyzing the recipe must evaluate the recipe based on the actual food-ready-to-eat (unless the food is meant to be eaten whole.) A nutritional analysis program cannot cook or prepare meals. A person must have skills in Food Science, Culinary Arts, Nutrition, Cooking and Preparation Techniques, Purchasing Guides, Yield Factors, and Nutrient Analysis Software.

Seven Foods and Five Drinks for a Very Merry Gluten-Free Holiday Guest Blogger: Michelle Stewart, RDN

7 Foods for a Very Merry Gluten-Free Holiday

1. Sugar cookies and Gingerbread men (made with GF flours: rice flour, potato starch, tapioca flour, and xanthan gum) 

• Gluten-Free Flour Blend: To make flour blend, combine 2 cups rice flour, 2/3 cup potato starch, 1/3 cup tapioca flour, and 1 teaspoon xanthan gum. Use the appropriate amount for the recipe; store remainder in a container with a tight-fitting lid. Stir before using. 

2. Glazed Ham (toss out the glaze and make your own gluten-free glaze)

3. Quinoa, mushroom, or wild rice stuffing instead of traditional turkey stuffing

4. Meringue Cookies

5. Gravies thickened with cornstarch instead of flour

6. Gumbo with gluten-free Roux (made with sorghum flour instead of all-purpose flour)

7. Corn Bread (avoid store-bought mixes, and make it gluten-free at home with gluten-free flour blend and gluten-free baking soda)

• To make flour blend: combine 2 cups rice flour, 2/3 cup potato starch, 1/3 cup tapioca flour, and 1 teaspoon xanthan gum. Use the appropriate amount for the recipe; store remainder in a container with a tight-fitting lid. Stir before using. 

5 Festive Gluten-Free Cocktails:
1. Homemade eggnog (warm or chilled)
2. Spiked Apple Cider
3. Rum Hot Toddy
4. Pomasa (Pomegranate juice and Champagne)
5. White Sangria

**Other alcohols that contain gluten:
Beer
Malted beverages

Guest Blogger: Michelle Stewart, MPH, RD, LD/N, CDE 

Michelle J. Stewart is a Registered and Licensed Dietitian and better known as The Nutrition Planner. Founder of Michelle Stewart Consulting & Associates who has been leading the way to a healthier you for more than 25 years. She is zealous when it comes to wellness from the inside out and empowering whomever she comes in contact with to take charge of their health and wellbeing. It is all about balance and moderation, her motto is “EAT LESS MOVE MORE”. Michelle is a Certified Diabetes Educator, and also holds certifications in Adult, Adolescent, and Childhood Obesity and is a Certified Wellness Coach. A Master’s In Public Health keeps her abreast of the latest health concerns and on the cutting edge of intervention. Focusing on aging and longevity with a holistic approach to living your best life is her pathway to inner peace and happiness.

An experienced and dynamic public speaker who specializes in the African American community, Ms. Stewart has participated in countless seminars and workshops all over the country. She was a panelist on health care topics at the African American Leadership Summit in Washington, D.C. where former Vice President Dick Cheney was the keynote speaker and the Healthy Breakfast keynote speaker at the annual National Newspapers Publishers Association convention in Chicago.