|
|
Tips for Eating Healthy When Eating Out
|
Source: U.S. Department of Agriculture (USDA). (n.d). Tips for eating
healthy when eating out. Retrieved July 22, 2006, from http://mypyramid.gov/tips_resources/eating_out.html.
|
|
 |
- As a beverage choice, ask for water
or order fat-free or low-fat milk, unsweetened tea, or
other drinks without added sugars.
- Ask for whole wheat bread for
sandwiches.
- In a restaurant, start your meal
with a salad packed with veggies, to help control hunger
and feel satisfied sooner.
- Ask for salad dressing to be served
on the side. Then use only as much as you want.
- Choose main dishes that include vegetables, such
as stir fries, kebobs, or pasta with a tomato sauce.
- Order
steamed, grilled, or broiled dishes instead of those
that are fried or sautéed.
- Choose a "small" or "medium" portion.
This includes main dishes, side dishes, and beverages.
- Order
an item from the menu instead heading for the "all-you-can-eat" buffet.
|
|
|
- If main portions at a restaurant are
larger than you want, try one of these strategies to keep
from overeating:
o Order an appetizer or side dish instead
of an entrée.
o Share a main dish with a friend.
o If you can chill the extra food right away, take leftovers home in a "doggy
bag."
o When your food is delivered, set aside or pack half of it to go immediately.
o Resign from the "clean your plate club" - when you've eaten enough,
leave the rest.
- To keep your meal moderate in calories,
fat, and sugars:
o Ask for salad dressing to be served "on the side" so
you can add only as much as you want.
o Order foods that do not have creamy sauces or gravies
o Add little or no butter to your food.
o Choose fruits for dessert most often.
- On long commutes or shopping trips, pack
some fresh fruit, cut-up vegetables, low-fat string cheese
sticks,
or a handful
of unsalted nuts to help you avoid stopping for sweet or
fatty snacks.
About MINES & Associates
For over 25 years MINES & Associates has
been a nationally recognized business psychology firm that
provides a variety of services to corporate employers including
employee assistance programs (EAP), managed mental healthcare,
organizational development and psychology services, wellness
programs, behavioral risk management, disease management, PPO
services, and a number of other technology based services.
MINES & Associates is divided into two main divisions,
Organizational Psychology and Health Psychology, and currently
serves a diverse portfolio of clients in all 50 states, Canada,
Mexico, and the UK.
Please log on to http://www.minesandassociates.com for
the latest news and information on MINES & Associates.
Click
here for back issues.
|
|
Newsletters
