EATING OUT,
EATING HEALTHY
BY: LUKE JONES
OVERVIEW
•The Basics
•Metabolism
•Digestion and Absorption
•Macronutrients
•Smart Choices
•Whole Foods
•Fast Food
•Sit-Down Restaurants
•Your Decision
•Priorities
•Goals
•Support
•Tools
•Summary
•Questions
THE BASICS
•Metabolism
•Digestion and Absorption
•Macronutrients
METABOLISM
•Basal Metabolism: “Amount of energy expended by the body to meet
its basic physiological needs…”2
•TDEE: Total Daily Energy Expenditure
•“Total kilocalories needed to meet daily energy expenditure”2
•(Basal Metabolism + all calories burnt through any activity/movement)
•Calorie Surplus = Weight Gain
•Calorie Deficit = Weight Loss
DIGESTION AND ABSORPTION
•How your body processes and uses the food that you eat
•“While food travels through the organs of the GI tract, digestive
enzymes and other chemicals break it down into nutrients”2
•Your body absorbs calories, macronutrients, and micronutrients from
the food you eat and transports it around the body to be utilized.
•Overeating calories can be dangerous for your body and lead to long
term health detriments.
MACRONUTRIENTS
•Carbs
•4 calories per gram
•Body’s main source of fuel
•Fats
•9 calories per gram
•Need healthy fats in diet (polyunsaturated and Omegas)
•Fast Food Restaurants have high saturated fats and low unsaturated fats
•Proteins
•4 calories per gram
•Keeps you feeling fuller, longer
WHOLE FOODS
•“For most healthy individuals, the sensible strategy may simply be to
stay away from ‘extreme’ diets, use whole foods…”5
•Nutrient Dense
•Less calories more nutrients (ex: Micronutrients such as Calcium and Iron)
•Vegetables, Fruits, Meats, Oats
•Calorie Dense
•Less nutrients more calories
•Processed foods
FAST FOOD
•Temptation
•2019 metanalysis found that higher frequency of fast-food restaurants lead
to an increase in fast food consumption and subsequently a higher average
caloric intake.4
•Be selective
•Some fast-food restaurants are making an effort to provide healthier
options
•More fruit options along with lower calorie drink options
•Limit consumption
•Primarily calorie dense options
SIT DOWN RESTAURANT
•More healthy options than fast-food
•Some restaurants will show calories, some will not
•More accommodations for specific diets
•ie: vegan, keto, paleo, gluten free
•Calorically dense “healthy” foods
•Salad dressings
•Cheeses
•Fatty meat selections
PRIORITIES
•You are here because you showed interest
•What matters to you?
•Why do you want to be healthier
•Think of your answers when you are eating out
•Make choices that meet your priorities
•This is a time to self-reflect
•Colossians 3:17
•“And whatever you do, in word or deed, do everything in the name of the
Lord Jesus, giving thanks to God the Father through him ”1
GOALS
•Set a goal that meets your priorities
•It is OKAY to mess up sometimes, don’t give up on your goal
•SMART Goal
•Specific
•Measurable
•Attainable
•Relevant
•Time-Based
SUPPORT
•Who you are eating with is also important
•Some people are going to support you and keep you accountable when
eating healthy
•Some people are going to try and convenience you that you don’t need
to worry and to just eat whatever you want
•Research findings suggest that social influence is the most significant
predictor of users’ intentions to adopt smartphone diet apps7
•Keep a balance and judge for yourself.
TOOLS
•“In short, smartphones offer appropriate and cost-effective media for
health interventions. Smartphone apps can help people control and
monitor their fitness health”
•Use apps to help track yourself
•Can find nutritional information about Fast Food Restaurants and Sit-
Down Restaurants
•https://www.myfitnesspal.com/
•https://tdeecalculator.net/
•https://www.everydayhealth.com/fitness/best-weight-loss-apps-every-need/
SUMMARY
•The Basics
•Metabolism
•Digestion and Absorption
•Macronutrients
•Smart Choices
•Whole Foods
•Fast Food
•Sit-Down Restaurants
•Your Decision
•Priorities
•Goals
•Support
•Tools
QUESTIONS?
REFERENCES
1. Blake, J. S., Munoz, K. D., & Volpe, S. (2019). Nutrition: From science to you. New York: Pearson.
2. Jia, P., Luo, M., Li, Y., Zheng, J., Xiao, Q., & Luo, J. (2019). Fast‐food restaurant, unhealthy eating, and
childhood obesity: A systematic review and meta‐analysis. Obesity Reviews, 22(S1).
doi:10.1111/obr.12944
3. Kaur, D., Tallman, D. A., & Kholsa, P. (2020). The health effects of saturated fats e the role of whole
foods and dietary patterns. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, 14(2),
151-153. doi:https://doi.org/10.1016/j.dsx.2020.02.002
4. Oexle, N., Barnes, T. L., Blake, C. E., Bell, B. A., & Liese, A. D. (2015). Neighborhood fast food
availability and fast food consumption. Appetite, 92, 227-232. doi:10.1016/j.appet.2015.05.030
5. Okumus, B., Ali, F., Bilgihan, A., & Ozturk, A. B. (2018). Psychological factors influencing customers’
acceptance of smartphone diet apps when ordering food at restaurants. International Journal of
Hospitality Management, 72, 67-77. doi:10.1016/j.ijhm.2018.01.001
6. Rehm, C. D., & Drewonowski, A. (2016). Trends in Consumption of Solid Fats, Added Sugars, Sodium,
Sugar-Sweetened Beverages, and Fruit from Fast Food Restaurants and by Fast Food Restaurant
Type among US Children, 2003–2010. Center for Public Health Nutrition, University of Washington.
