Myth: It’s impossible to avoid overeating at buffets.

Answer: BUSTED!

You might think that the answer to not overeating at all-you-can-eat buffets is just willpower, but there are some strategies that could work for anyone. In fact, watching what and how some people eat at buffets has given us some helpful tips. Dr. Brian Wansink at Cornell University’s Food and Brand Lab had 30 trained observers watch the eating behaviors of over 300 people at buffets in six states. What did they find?

• Thin people were more likely to look over all the choices at the buffet before serving themselves. So instead of heaping everything from the buffet on your plate, look at all your choices before serving yourself. Ask yourself what you really want to eat.


• Thin people also used smaller plates. This is a strategy that has been widely recommended and used for everyday meals too. So when you’re at a buffet or when you’re serving yourself at home, use a smaller plate – it will make it look like you have more food on your plate.


• Lastly, thin people sat farther away from the buffet and chewed their food more than their heavier counterparts. Speaking from personal experience, I have found that I am more satisfied during meals when using mindful eating techniques like taking time to savor the food slowly and putting my utensils down between bites while chewing. This has definitely slowed down my eating, giving my body time to get those ‘I’m full’ signals, which results in eating less.

People of any size who engage in these behaviors are more likely to eat less at the buffet.

For more tips about mindful eating, check out the article How much are we eating? on MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s hard to keep track of all fast food options to make healthier choices when I eat out.

Answer: BUSTED...Well, sort of!

A recent Temple University study looked at fast food options from 1997 to 2010 at eight major U.S. fast food restaurants. Calories didn’t change much, but the total number of menu options increased from 679 to 1036 items. Where was the fastest growth? Main meal salads, which increased from 11 to 51, and sweet teas, which went from none to 35.

Researchers found that in 2009 and 2010, lunch and dinner entrees had an average of 453 calories per item while side items had 263 calories on average. Soon, calories for all food items will be posted at restaurants with more than 20 locations, as required by the Patient Protection and Affordable Care Act of 2010. McDonald's recently began posting calories on its menus.

Until calories are posted on menus at restaurants, you can search the web to find online nutrition information for each fast food restaurant, get nutrition information brochures when you are at a restaurant or find free mobile apps such as Lunch Facts that gather this information for you.

For more tips on eating out healthfully at fast food restaurants go to http://missourifamilies.org/features/nutritionarticles/nut144.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: With all of the eating out over the holidays, there’s no way to watch my calories.

Answer: BUSTED!

The holidays often include too many opportunities to eat out and celebrate. Think it’s impossible to watch what you eat when eating out? Not so! Here are some questions to ask your server when eating out to make your dining a bit more healthy:

1. Which soups are made with broth and not cream? Usually soups made with broth are minestrone, chicken noodle and vegetable.


2. Do you offer lower fat salad dressings? If this is not an option, ask for the regular dressing on the side and dip your vegetables into it instead of pouring the dressing over your salad.


3. Is there a smaller portion available? You might be able to get an appetizer portion of a dish which is smaller than an entrée portion. If not, share the entrée with someone else at dinner or take half home.


4. Can I have veggies as a side dish instead of the side that comes with my meal? Choose veggies not prepared in oil, sauce or butter or ask for steamed veggies.


5. Is this dish available without a high-fat topping like gravy or cheese? Some dishes come with sour cream, cheese, gravy or sauce on top. Ask if the dish can be prepared without it. If not, ask if there is a similar dish that is available.

Adapted from “Ten Questions You Shouldn’t Be Afraid to Ask” from The Ultimate Volumetrics Diet: Smart, Simple Science-Based Strategies for Losing Weight and Keeping It Off by Barbara Rolls, Ph.D.

Get more tips for eating out healthfully at http://missourifamilies.org/features/nutritionarticles/nut214.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: The menus at all fast food restaurants are unhealthy and do not offer nutritious options.

Answer: BUSTED!

While many fast food restaurants do have products loaded with sodium, fat and sugar, many are making a real effort to provide healthier choices to their customers.

Side items are one place a customer is starting to see interesting options. At Wendy’s, for example, mandarin oranges are available as a side instead of French fries. At Sonic, the carhop can help you ditch the fries and bring you a banana instead. And pay close attention to the sandwich menu at McDonald’s - a grilled chicken wrap is 250 calories with 10 grams of fat versus a Big Mac with cheese that has 540 calories and 29 grams of fat.

Some establishments are placing the calorie information directly on the sign board to help you know what you will be consuming before you order. Many restaurants will provide free pamphlets with the nutritional breakdown of each menu item. If you can't find the nutrition information, ask for it and be an informed consumer!

There are things that you can do to help yourself make better choices:

• You do not have to be a kid to order a kid’s meal. These portions are often much more reasonable and realistic.
• Substitute fruit or baked potato for French fries. If you do not see it on the menu, ask.
• Order a salad, but instead of covering it in dressing, first dip your fork in the dressing and then put your fork in your salad. You will be amazed how much less dressing you use.

• Ask for whole wheat bread/bun; many places are now offering these.
• Hold the mayo! These calories and fat grams can really add up.
• Ask for a cup for water instead of soda. You will drink less calories and it is free of charge!
• Before ordering, ask the cashier for the nutritional facts or look them up at home on the Internet before you leave. Take your time and/or make your decisions before you arrive at the restaurant so it's less likely that you will be enticed by attractive advertisements.
• Order fries without salt. This will help decrease your sodium intake.
• Try a grilled chicken sandwich instead of a fried one.
• Always order with lettuce, tomato and onion. You have to get your veggies somehow!

Additional nutrition and health information can be found on the MissouriFamilies website.

Contributors: Mallory Bratton, KU Med Dietetic Intern & Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, 816-482-5854, schmitzda@missouri.edu

Myth: You should plan to eat out for every meal when traveling.

Answer: Busted!

While it is tempting to indulge while on vacation, a little bit of planning can ensure quick and healthy meals. Before you travel, make a trip to the grocery store with a list of foods and drinks and stock up for your trip. You don’t have to keep foods such as nuts, bagels, pretzels, crackers, baked chips, or dried fruit cold. Keep a cooler with bottled water, lean sandwich meats, and raw fruits and vegetables for healthy meal ideas. Some supermarkets have pre-made deli sandwiches and salad bars available. Ask around to find out these options.

It’s ok to treat your family to the occasional restaurant meal, but planning healthy meals ahead of time can save money, keep your family healthy, and keep foods safe while traveling this summer.


Guest Contributor: Melissa Bess, M.S. Nutrition and Health Education Specialist, University of Missouri Extension, bessmm@missouri.edu

Myth: You can’t eat healthy in restaurants.

Answer: Busted!

Sometimes it is challenging, but it can be done. Here are some restaurant survival tips:

• Go for variety. Choose restaurants that have a variety of menu choices, including healthy ones.
• Get two meals for the price of one. It’s easy to overeat if it’s in front of you. Get a “to go” box before you start eating and put half the meal in the box. You avoid temptation and get a meal for another time.
• Share a meal, appetizer or dessert. Ask for an extra plate or have the server spilt it before it is served.
• Ask for the lunch portion. It’s usually smaller than a dinner portion.
• Order off the appetizer menu instead of an entrée for your meal. It’s enough food and if you splurge on a higher calorie item, you won’t be tempted to overeat.
• Beware buffets. Avoid all-you-can-eat buffets and supersize specials. The temptation to overeat is just too great!
• Understand the menu.
  o Less fat: Baked, grilled, broiled, steamed, poached, roasted, stir-fried, lightly sautéed.
  o More fat: Creamed, buttered, breaded, fried, sautéed, au gratin.
• Have it on the side. Order gravies, sauces and dressings on the side. You can control how much is used and a little adds big taste.
• Have it your way. Don’t be afraid to make special requests. Ask for a baked potato instead of fries.
• Don’t drink your calories. Stick to unsweetened drinks or water.

With a few small changes, you can eat healthy when you eat out.