Tuesday, 17 June 2014

Making Wise Food Choices When You're Away From Home

We all eat many meals and snacks while we're on the run. These tips can help you stay on track.

Try these healthier choices
  • Fruits
  • A small handful of nuts
  • Baby carrots and cherry tomatoes
  • Whole grains crackers with low fat-cheese
  • Low-fat or fat free yogurt
  • Fat-free frozen yogurt
  • Low fat, low sodium crackers
  • Lower fat cookies such as graham crackers                                                                                                                                        Eating out in any restaurant
  • Ask for salad dressing, gravy or sauce on the side and use sparingly
  • Choose main dishes that are broiled, baked, roasted, or grilled, instead of deep-fried or pan fried
  • Don't be afraid to make special requests such as asking that something be cooked with less fat                                                When ordering a sandwich
  • Add lettuce and tomato
  • Ask for whole wheat bread
  • Choose mustard instead of mayonnaise                                                                                                                                              At Chinese restaurant            
  • Have brown rice instead of white rice
  • Order a side dish of steamed brocolli                                                                                                                                              At Fast food places
  • Order small burgers
  • Have grilled chicken
  • Choose water or low fat milk instead of regular soda                                                                           Lunches                                                                                                                              Make sandwiches with
  • Low-fat cheese or fat-free cheese
  • Chicken or turkey without the skin
  • Water-packed tuna
  • Lettuce leaves, tomato slices, cucumber slices and other vegetables
  • Whole-grain bread rolls
  • Reduced-calorie margarine or mayonnaise
  • Mustard                                                                                                                                                                                        Bring or buy healthy main-dish salads with
  • A variety of vegetables not just lettuce
  • Lower fat, lower sodium high protein food such as grilled chicken or turkey, low fat cheese
  • Lemon juice, herb, vinegar or reduced-calorie salad dressing    
  • Whole grain crackers or whole grain bread on the side                                                                                                                   At pizza places
  • Ask for vegetable toppings such as mushrooms or pepper rather than meat toppings
  • Get whole wheat crust
  • Request half the cheese
  • Eat a salad with low fat dressing in place of a slice of pizza                                                                                                            It's never too late to make changes in how you eat. Small changes can make a big difference.                                                                         

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