HLTH 640 Topic Eating Well While Eating Out.pdf

HLTH 640

Topic – Eating Well While Eating Out

The Basics

oMetabolism

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

o(Basal Metabolism + all calories burnt through any

activity/movement)

oCalorie Surplus = Weight Gain

oCalorie Deficit = Weight Loss

oDigestion 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.

oMacronutrients

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

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HLTH 640

Keeps you feeling fuller, longer

Smart Choices

oWhole 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

oFast 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

oMore fruit options along with lower calorie drink options8

oSit-Down Restaurants

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

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HLTH 640

You Decision

oPriorities

You are here because you showed interest

What matters to you?

Why do you want to be healthier

This is a time to self-reflect

Think of your answers when you are eating out

Make choices that meet your priorities

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”

oGoals

Set a goal that meets your priorities

It is OKAY to mess up sometimes, don’t give up on your goal

SMART

Specific

Measurable

Attainable

Relevant

Time-Based

oSupport

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.

oTools

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HLTH 640

“In short, smartphones offer appropriate and cost-effective media for

health interventions. Smartphone apps can help people control and

monitor their fitness health”4

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/

References:

1. 100 Bible verses about dedication. (n.d.). Retrieved March 14, 2021, from

https://www.openbible.info/topics/dedication

2. Blake, J. S., Munoz, K. D., & Volpe, S. (2019). Nutrition: From science to you. New

York: Pearson.

3. Brzan, P. P., Rotman, E., Pajnkihar, M., & Klanjsek, P. (2016). Mobile applications for

control and self management of Diabetes: A systematic review. Journal of Medical

Systems, 40(9). doi:10.1007/s10916-016-0564-8

4. 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

5. 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

6. 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

7. 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.

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