REM it LOW Wile on the Go During this session you will: • Assess your personal habits regarding meals prepared away from home. • Review your skills for managing meals prepared away from home. • Practice estimating fat grams, fruit/vegetable and grain servings in mixed dish foods prepared away from home. R:\DOC\MANUALS\CURRENTIVOL4\MAINT\PPT\SUMMER\SMROO. P65 Summer Session 2000, Ver. 1: 06/01100 WOMEN'S HEALTH INITIATIVE At the last session, we talked about the benefits of eating vegetables and fruits. You were asked to imagine adding another serving of vegetables or fruits to your meals or snacks: • If you áddéd another serving, what was your actual experience? + If you did not add another serving of vegetables or fruits, what would need to be different in your life for you to consider taking this step? mericans eat One way to easily see This session gives you meals prepared this 'eating out' trend is the chance to: A away from to look at how we have home more and more all changed where we • Assess your personal the time. Prepared spend our food dollars. habits regarding away from home doesn't For example, Americans meals prepared away mean only the meals we currently spend about from home. eat at restaurants. 40% of the food budget • Review your skills Rather, it means all the eating out. In the mid- for managing meals meals we eat that are 1970s, eating out prepared away from prepared by someone accounted for about 25% home. other than ourselves. of the food budget. We Much of what we eat eat out a lot! • Practice estimating today falls into the 'pre- fat grams, fruit/ pared away from home' vegetable and grain category: prepared servings in mixed grocery or deli foods dish foods prepared that we just heat at away from home. home; take-out or fast food restaurant meals that we eat at home; social or potluck meals prepared by someone other than ourselves, etc. Summer Session 2000, Ver. 1: 06101100 N WOMEN'S HEALTH INITIATIVE Look at Worksheet 1 - do not have much you have, the greater My Meals Prepared influence on the your chances of Away From Home amount of fat, fruit/ finding it challenging (pg. 8). Take a few vegetables and grains to meet your WHI minutes to answer the you eat. goals on a regular questions. They will basis. help you think about • If you answered Yes how you currently man- to my question, Why do you think age meals prepared chances are that more Yes responses away from home. meals prepared away could make it chal- from home make a lenging to meet Wifi How did you do? difference in the goals? If you answered No amount of fat, fruit/ to everY question, vegetables and grains meals prepared away you eat. In fact, the from home probably more Yes responses Some reasons why eating meals prepared away from home could be challenging: • Foods prepared away from home are likely higher in fat than the same foods prepared at home. • The portion size of foods prepared away from home is likely larger than those prepared at home. • Relative to a WHI fat gram goal, the lowest-fat away from home'home' option may still be high in fat. • Estimating and recording fat grams and fruit/vegetable and grain serv- ings in meals prepared away from home can be challen ging. This may reduce accuracy and frequency of self-monitoring. Summer Session 2000, Ver. 1. 06101100 WOMEN'S HEALTH INITIATIVE Think about your responses to The rest of this session talks about Worksheet 1. managing meals prepared away from • On a scale from 0 to 12 (where 0 home as a way to increase your means not at all confident and 12 chances of meeting your WHI goals means totally confident), how confi- regularly. If you are interested in dent are you that you're meeting learning more about this, keep reading! your Will fat, fruit/vegetable and gram goals on a regular basis? • Where does this leave you now? ou have devel- • What special requests For more ideas about oped many do you frequently selecting low-fat choices y skills that help make? and limiting portion size, you eat nutritious low- look at Resource 1 - fat meals prepared away Restaurant Survival from home. For ex- Guide: Lower-Fat op ample, you've learned (pg. 11). Refer to-tions about selecting low-fat Resource 2 - Restaurant choices and limiting Survival Guide: Esti- portion size. You have also developed mating Portions (pg. 12) many skills for estimat- for visual hints on esti- • What are some of the ing portion size when mating portion size. ways you select low- eating meals prepared fat choices and limit away from home. portion size when eating meals pre- What are some of the pared away from best ways you've home? found to estimate your portion size when eating meals prepared away from •What food choices home? and menu descrip- tions have you identi- fied as 'likely to be low-fat'? Summer Session 2000, Ver. 1: 06101100 WOMEN'S HEALTH INITIATIVE stimating the fat about 1-cup. Be as grams and fruit/ careful as possible. For Step 3 -2 Estimate fat E vegetable and our example, let's say grams. grain servings in meals you ate 2 cups of maca- The third step is to prepared away from roni & cheese. estimate your fat grams. home can be challeng- You start by identifying ing. This is why Step 2- Estimate whether the dish Worksheet 2— What's in FN and G servings. contains major sources The second step is to this Dish? (pg. 9) was of fat. Then you add created. This worksheet estimate your fruit/ more fat grams for the gives you a quick 3-step vegetable and grain cooking method used. process for estimating servings. You do this by And, then you add even what's in an unknown identifying the type of more fat grams for any dish. The steps are: mixed dish. This gravies, sauces, or depends on whether the toppings. Finally, you + Estimate amount dish contains fruits/ add up the fat grams in a eaten. vegetables, grains or 1-cup serving and then •Estimate F/V and G protein. Or, is a multiply the number by servings. combination of these. the amount you ate. For For example, macaroni • Estimate fat grams. example, the major & cheese would be source of fat in macaroni considered a G only Let's use Worksheet 2 to & cheese is the cheese (grain only) dish. Once estimate the fat grams (9 grams). If you're not you identify the type of and fruit/vegetable and sure if fat was added mixed dish, you find the grain servings in maca- during cooking, assume number of FN and G roni & cheese from a it was seasoned with fat servings in a 1-cup restaurant or deli. Refer (4 grams). And, serving and then multiply to Worksheet 2 (Sample) macaroni & cheese has a these numbers by the on page 10 as you go sauce (4 grams). You amount you ate. For through the steps. add these numbers example, a 1-cup serving together to get 17 grams Step 1 - Estimate of a G only dish, such as of fat in a 1-cup serving. amount eaten. macaroni & cheese, has Since your serving was The first step is to esti- 2G per 1-cup serving. 2-cups, multiply 17 by 2 mate the amount you ate. You multiply this by the to get 34 grams of fat in Estimate your serving amount you ate (2 cups) your 2-cup serving of size in cups. Remember, to get 4G servings in the macaroni & cheese. the average "fist" is amount eaten. Summer Session 2000, Ver. 1: 06101100 WOMEN'S HEALTH INITIATIVE Hints for Step 3- Estimating Fat Grams • Starting out: If your dish contains more than one major source of fat, use the fat grams for the higher fat item. Example: if your dish contains cheese (9 grams) and poultry (5 grams), you would use the fat grams for cheese. • Adding fat for cooking method: If you don't know if fat was added to your dish, assume that it was seasoned with fat (4 grams). To be on the safe- side, assume dishes prepared away from home are seasoned with fat. • Adding fat for gravies, sauces and toppings: Look for gravies and sauces within your dish, not just those on top of the dish. Up for a Challenge? compared to when Try this experiment. you measured the Use Worksheet 2 to portion? How were calculate the fat grams they different? and fruit/vegetable and • What did you learn grain servings in a dish from this activity? at your next dinner meal. First, calculate the fat Mini Fat Counter. Foods and Bever- grams and FN and G The Mini Fat Counter is ages section. servings in a 1-cup a new tool to help you serving of the dish. monitor what you eat. It • It has a mini Restau- Second, estimate your was developed based on rant Survival Guide - portion size and then participant feedback to - What's in this Dish? calculate the fat grams nutritionists. It can be section. and F/V and G servings used anytime. But, you • It has a ruler and for your estimated may find it especially other guides for portion. Third, measure useful when tracking estimating portions. your portion size. If the meals prepared away measurement is different from home. The Mini • And finally, it comes than your estimate, re- Fat Counter has the with two different calculate the fat grams following features: recording tools.