University of Wisconsin - Extension

MADISON, Wis.—Did you know that about one of every three meals is eaten away from home? Did you know that Americans spend more than 40 percent of their food dollars each year eating out? Did you know that fast foods tend to be high in fat, cholesterol, calories and sodium while being lower in dietary fiber, vitamins and minerals?

“We know that eating out is a common activity for families. We eat out when we are too tired or too rushed to cook. We also eat out when we are traveling or away from home or having a family celebration. And we even eat out because we like the food, a lot!,” says Ruth N. Schriefer, University of Wisconsin-Extension 4-H Youth Development, Family, Home & Health Project Educator.

Because of the popularity of fast foods, consumers and health professionals have expressed concern over both the nutritional quality of the foods being served and the quantity in a serving. Fast food chains have responded to these consumer demands by offering healthier food choices for kids’ meals and their regular menus and using vegetable shortening for all frying. However, it is still common practice to be offered the extra-large menu items for breakfast, lunch and dinner, Schriefer says.

Portion sizes of food eaten away from home have increased dramatically in the past 50 years. In 1957, a fast food burger weighed an ounce, a soda was eight ounces, and movie popcorn came in a three-cup bucket. Today, the fast food burger averages six ounces, the soda is probably 32 ounces and the popcorn bucket holds 16 cups! Larger food portions contain more calories and when people are served larger portions, they do eat more food.

You can still have healthy family meals when you are eating out by considering the following tips from UW-Extension:

-Select hamburgers or chicken sandwiches that have been baked, broiled or grilled.

-Order sandwiches and other food without mayonnaise or creamy sauces. This will reduce the fat and salt content of the meal.

-Interest your child in foods besides burgers and fries. Pizza, a taco, grilled chicken, fried rice, pasta, and sub sandwiches can expand the list of foods that are familiar and enjoyable.

-Consider a salad. This can be healthful, especially if you include lots of dark green, deep yellow, or leafy green vegetables. Beware of the dressing, though! Ask for the fat content of the dressings or ask to have it served on the side. If the dressing comes in a packet, try using less than the whole packet.

-When eating a baked potato, ask for the toppings on the side and add only small amounts yourself.

-Order low-fat milk, juice or water instead of soft drinks or high-fat shakes with your meal.

-Make sure your child has lots of fruits and vegetables for snacks and other meals. Or, bring carrot sticks or fruit along.

-Use portion control. Choose a regular or junior burger instead of a specialty one to reduce calories, fat and sodium. Or get a whole sandwich, eat half, and take half home for later.

-To reduce sodium, ask for unsalted food, take off pickles, and use less ketchup and mustard.

When you do eat out, think in terms of the whole day. Not every meal needs to be low in fat and totally nutritious. Be sure to use moderation -- if you went overboard at one meal, eat less at the next. And if your meal was high in sodium and low in fruits and vegetables, plan to reduce sodium and make up with fruits and vegetables in the next meals. If you want to know specifically about the nutrients of the foods you are ordering, most restaurants and fast food places have brochures with that information -- all you have to do is ask.