Eating Out and Eating Well

by Guest | Jan 24, 2020 | Eat Well

By:

Dusti Linnell, PhD, OSU Extension Service, Tillamook and Lincoln County, & Anne Goetze, RDN, LD, Oregon Dairy and Nutrition Council

Eating out is something we all do.  A 2019 survey found that 56% of Americans either dine-out or order-in 2-3 times each week (Truth About Dining Out ?) According to the survey, 10% choose these options 4 – 6 times per week and 6% do so every day.  This includes everything from ordering and eating at a restaurant, drive-through dining, and meal delivery. There are so many reasons why: most people say it is just easier, some say the food is higher quality, others dine-out to spend time with family and friends.

Tillamook County Wellness is celebrating Eating Well for the first few months of 2020 as part of our Choose Well campaign.  With this blog post, we are here to help you eat well by choosing well when you eat out.   Since we all do it, let’s make the most of it!

The Dietary Guidelines for Americans  show us that most Americans typically do not get enough vegetables, dairy, whole grains and even fruit.  While most get too much sugar, fat, salt and too many calories.  Using MyPlate as your guide, even when you are eating out can help you choose well.  A simple way to approach food choices is to think about the food groups pictured in MyPlate.

When you order, think about what you’ve already eaten that day and what you might eat the rest of the day.   What’s missing?  What can you choose so that at the end of the day your virtual MyPlate will be balanced and full, but not overflowing.

Here are a few tips for things to think about when you order in any restaurant:

• Boost fruits and veggies.
  • Ask for extra veggies.
  • Add or substitute red, orange, or dark green vegetables whenever you can. Try arugula or spinach instead of lettuce, even on a burger.
  • Get the most from side dishes. Try green salad, fruit, corn, beans, or vegetable soup.
  • If you are going to eat dessert, choose pie, cobbler or other food where fruit is the main ingredient.
• Increase whole grains.
  • Ask for whole wheat sandwich bread, burger buns, tortillas or pizza crusts.
  • Look for deli salads with grains like bulgur, quinoa, wheat berries and even brown rice.
• Add dairy.
  • Add a slice of cheese to a sandwich or burger.
  • Grab a carton or bottle of milk.
  • Enjoy a bowl of chowder.
  • Choose yogurt or a yogurt parfait.
  • Order a latte.
• Reduce added sugar.
  • Instead of soda, order milk, 100% juice or unsweetened iced tea with lemon.
  • Skip the cookies, or have just one.

Here are some ways you can put these tips into action in restaurants all over Tillamook County:

• Going out for chicken teriyaki? Ask for extra veggies and pea pods in your stir-fry or on the side. If you have rice, ask for brown rice.
• Craving that delicious macaroni and cheese? Great! Order a cup of tomato soup to go with it and get half of the macaroni and cheese in a to-go box for tomorrow’s lunch.
• Having a peperoni and cheese pizza? Add peppers and onions. Order salad to eat with the pizza.
• Are you hungry for an awesome burger? Enjoy it, but request extra pickles, lettuce, tomato, or onion. You could also order a small or kid size burger and a salad.  Make it a cheeseburger.
• Ask your favorite coffee drive-thru for a mocha that is half-sweet.
• Going out for a burrito? Request extra pico de gallo and whole beans swapped out for refried. Need more dairy? Order extra cheese.  Too many calories?  Skip the rice.
• Is it barbeque day? Don’t skip the coleslaw.  Made with cabbage and carrots, coleslaw counts as a vegetable.
• Grabbing a quick sub sandwich? Order whole wheat bread and extra veggies like spinach and bell peppers.  Grab a bottle of milk to make it a meal.

With so many options, you can make the most of eating well while eating out.  Let MyPlate be your guide and try some new options.   After all, to goal to eating well is finding the choices that work for you.

For more local health and wellness information,  follow Tillamook County Wellness on Facebook, Instagram and Twitter.

Restaurant-Inspired Meals at Home

by Michelle | Jan 17, 2020 | Eat Well

By: Michelle Jenck, TC Wellness Coordinator

Tillamook County Wellness is all about making healthy happen in 2020. We are encouraging people to Choose Well – a campaign series that will run throughout the year, providing support and local resources for living a healthier life.  To kick things off, we are launching our Eat Well campaign, highlighting specific ways we can improve our eating patterns. As coordinator of our wellness initiative, I am sharing some of my own experience and inspiration for making healthy, restaurant-inspired meals everyone can enjoy.

Our family celebrated the New Year with football and peanut butter, pickle and pineapple hamburgers. This tasty nugget was inspired by a visit to Killer Burger more than a year ago.  Other restaurant-inspired foods that have made their way onto our kitchen table include squash soup, roasted Brussel sprouts and kale salad; all foods we would not have considered making at home until we discovered their deliciousness at a restaurant.  Much of our inspiration has come from local restaurants like The Creamery, Blue Heron, Pacific Restaurant and Antonette’s, to name a few.  You don’t have to eat out to enjoy a good meal that’s also good for you.

Growing up, I didn’t give much thought to how or what I ate. As we began to raise a family, and as I worked toward earning a master’s degree in Health & Kinesiology, my relationship with eating and cooking changed. It was a slow process, motivated by my desire to serve healthy meals to our growing boys. When I understood the role good nutrition played in how their brains developed and how that would help them become better learners in school, it became a major priority for me to prepare and serve healthy food at home.

There was just one problem. The foods my kids liked to eat weren’t very healthy and they turned their noses at the healthy options I tried to serve.  It didn’t help that I am really not much of a cook.  I had to figure out how to make healthy food taste better.  I began to change t my cooking habits based on things our family enjoyed when we ate out.

One of the biggest changes I made was to add more vegetables and flavor to our meals.  There are three magical ingredients that worked for us . . . garlic, onion and olive oil.  There are very few nights of the week my kitchen does not smell like a combination of these ingredients.  It doesn’t matter if we are eating whole wheat spaghetti, chicken stir fry with brown rice or a veggie frittata, I always start with those three ingredients.  To this day, that is one of my favorite smells when I walk into a restaurant. And that’s when I knew our family had made the change toward better eating – when my kids came home from sports practice or work and, as they entered the kitchen, would breathe in deeply and say, “Yum, what smells so good?”

There are so many simple tips and tricks that have helped me become a better and more confident cook.  It’s taken twenty years and it is still a work in progress.  The biggest lesson I have learned is that motivation matters.  I didn’t get serious about eating better until I decided to do it for my kids.  We’d love to hear from you, whether you are an experienced cook or someone who, like me, entered the kitchen as a reluctant chef.  What simple changes have you made to your eating habits and what changes have you noticed as a result?  What has motivated you and what barriers have you had to overcome?  If you’d like to share your story, reach out to us at tillamookcountywellness@gmail.com and join us in making healthy happen in Tillamook County.

For more local health and wellness information,  follow Tillamook County Wellness on Facebook, Instagram and Twitter.

Fiber; it’s a Superhero!

by Guest | Jan 9, 2020 | Eat Well

Thanks to a sponsorship by Tillamook County Wellness partner, Oregon Dairy & Nutrition Council, we are featuring an article and recipe from Judy Barbe, author, columnist and nutrition expert. As a registered dietician nutritionist and food enthusiast, Judy offers realistic food solutions to help people “live their best.”

By: Judy Barbe, RD

Q:

What can you eat to help maintain a healthy weight, reduce blood pressure, improve blood cholesterol levels, and keep your digestion moving smoothly?

A:

Fiber.It’s a super hero!! 

Fiber has powerful health benefits. Best known for helping to move food through your body, but this is only one way fiber contributes to good health.

• Fiber helps you feel full longer. This can help with weight control. Bye bye snack attack.

• Fiber helps fight heart disease by lowering cholesterol.

• Fiber helps keep blood sugar stable.

• Fiber acts like a broom. A big help in preventing constipation and hemorrhoids.

• People who eat high-fiber foods such as fruits, vegetables, and whole grains are less likely to develop certain types of cancer.

Where do you find fiber?

Fiber is found in plant foods. Beans, nuts, seeds, cereals, fruits and vegetables are the best sources. I want you to spread your fiber wings and try lots of different fiber-filled foods. Fiber isn’t just twigs and branches. It really can be delicious eating. 

How Much Fiber?

The daily goal for fiber is 20 to 38 grams for adults 50 and younger. For those over 50, women need 22 grams per day and men 28. No need to quibble over a few grams, but the bottom line is for most Americans it’s a stretch to come close to even half the recommended amount.

Use the Nutrition Facts label and the ingredient list to choose good or excellent sources of dietary fiber. 

• Good sources of fiber are at least 3 grams, or 10 to 19% of the Daily Value per serving 
• Excellent sources of dietary fiber are at least 5 grams or 20% or more of the Daily Value 

10 ways to help you boost fiber

1. Choose a cereal with 4 grams of fiber per serving. Add a sliced banana for 3 more grams. 

2. Add extra vegetables to spaghetti sauce such as mushrooms, zucchini, carrots or sweet potato. Add vegetables to noodle dishes like Korean Noodles, casseroles and dips. Artichoke Jalapeno Dip.

3. Start strong at breakfast. You’ll get more fiber from whole-grains (oats or bran flakes), fruits and vegetables than from French toast and bacon. Try Berry Baked Oatmeal.

4. Order extra vegetables on whatever you can.

5. Order split pea soup, lentil soup, black bean soup or beans and rice. All are fiber-rich!

6. When practical, eat the skin on fruits and vegetables (but do rinse them with water). A medium apple with peel = 4 grams fiber, ½ cup applesauce  = 1 gram fiber, apple juice = 0.

7. Add vegetables, fruit, hemp seeds, ground flax, oats, or beans to smoothies for a fiber boost. Sip a Cherry Almond Amaranth Smoothie.

8. Speaking of beans, eat beans more often. Beans are one of the best sources of fiber. Make a bean dip or use them in soups, salads, and casseroles like this One-Pot Baked Chicken Greek Stew. 

9. Cook a whole grain such as spelt, quinoa or bulgur to add to salads, soups or yogurt parfaits. 

10. Make Greek Salad with lettuce with garbanzo beans, tuna, olives, capers, cucumber, tomato, red onion and feta. Drizzle with vinaigrette. 

Sip More

As you increase fiber, you also need more fluids to help process the added fiber.

• Enjoy coffee, latte, tea or water in the morning.

• Keep a cup or water bottle at your desk. 

• Pack a water bottle while on the road or in meetings all day.

Coconut Fruit Tart is a nice slice to wake up my taste buds and change up my breakfast groove. Bran flakes in a crunchy walnut crust and fruit boost the fiber. 

3 cups bran flakes, crumbled

3 tablespoons butter, melted

½ cup chopped walnuts

1 teaspoon ground ginger

2 eggs, room temperature

2 cups plain yogurt

½ cup shredded coconut (I prefer unsweetened, but sweetened works)

1 tablespoon honey

1/2 teaspoon vanilla extract

2 cups chopped fruit (strawberries, blueberries, raspberries, plums, mango)

¼ cup coconut, toasted

1 teaspoon lime zest

Crust

Heat oven to 375°F. While the oven is heating, toast ¼ cup coconut for topping. Spread coconut in a single layer on baking sheet. Bake for 5-7 minutes, until lightly browned, stirring frequently. Coconut is high in fat, so it can easily burn.

In a large bowl, combine bran flakes, butter, walnuts and ginger. Press firmly into a 9-inch tart or pie pan. Bake 12- 15 minutes. Set aside to cool. 

Filling

In a bowl, stir eggs to mix well, add yogurt, coconut, honey and vanilla extract. Stir to combine all ingredients. Pour into cooled crust. Bake at 375°F for 25-30 minutes, until filling is set. The center of the tart should be firm and not jiggle when you shake the pan. Remove from oven to cool. Tart may be refrigerated overnight.

Before serving, top with fruit and sprinkle toasted coconut and lime zest over.

Serves 6

Recipe source: Judy Barbe, www.LiveBest.info

Registered dietitian Judy Barbe specializes in realistic food solutions. She is author of Your 6-Week Guide to LiveBest: Simple Solutions for Fresh Food & Well-Being. Visit her website www.LiveBest.info for every day food solutions. 

For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.