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