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 Quick Steps to Healthy Nutrition
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Healthy
Nutrition
- Take time to look over the menu and make a careful selection.
- Choose fried foods only sometimes -- go for grilled, broiled, or steamed
foods more often.
- Order the regular or kid-size portion. Mega-sized servings are probably
more then you need.
- Make milk or a low-fat shake your beverage for an extra calcium boost.
- Try a side salad instead of fries.
- Split your order. Share fries or an extra large sandwich with a friend.
- Boost the nutrients in all kinds of sandwiches by adding tomato, peppers
and other vegetables.
- In place of fries or fried onion rings, order corn on the cob, green beans
or baked beans, or rice.
- A baked potato offers more fiber and fewer calories than fries, just go
easy on the sour cream and butter. Top your potato with broccoli, a small
amount of cheese or salsa.
- At the deli or sub shop, choose lean beef, ham, turkey, or chicken on whole
grain bread.
- For a lighter meal, order an appetizer for your entrée.
- Go easy on condiments, special sauces and dressings on sandwiches and salads.
Ask for mustard, catsup, salsa or low-fat spreads and dressings.
- Enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or
Mexican burrito. Go easy on the sour cream, cheese and guacamole.
- At the salad bar, pile on the dark leafy greens, carrots, peppers and other
fresh vegetables. Lighten up on mayonnaise-based salads and high fat toppings.
- Restaurant portions too large? Take home half the main course for another
meal. Pack the to-go container before starting to eat – out of sight
– out of mind.
- Order salad with dressing on the side so you can control how much is added.
- Eat your lower-calorie food first. Soup or salad is a good choice.
- Pass up all-you-can-eat specials, buffets and unlimited salad bars if you
tend to eat too much.
- If you do choose the buffet, fill up on salad and vegetables first. Take
no more than two trips and use the small plate which holds less food.
- Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.
- For dessert, choose fresh fruit or a container of fruit chunks if available.
Or, share dessert with a friend.
- Load up your pizza with vegetable toppings. If you add meat, make it lean
ham, Canadian bacon, chicken or shrimp. Ask for half the cheese and double
the tomato sauce.
- Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed
with seafood, chicken or grilled vegetables are usually low in fat.
- For the fastest breakfast of all, go with dry cereal and milk. Make the
cereal whole-grain or bran and you'll get fiber along with B vitamins and
complex carbohydrates.
- Build a better breakfast sandwich -- replace the bacon or sausage with
Canadian bacon or ham and order you sandwich on an English muffin, bagel or
bun.
- Instead of a doughnut, order an English muffin, bagel or a plain soft baked
pretzel. Lightly spread the cream cheese or margarine -- or just use jam or
jelly.
- Refrigerate take-out or leftovers if the food won't be eaten right away.
Toss foods kept at room temperature for more than two hours.
- Be sizewise about muffins, bagels, croissants and biscuits. A jumbo muffin
has twice the fat grams and calories as the regular size.
- Look for yogurt and fruit for a quick on the run breakfast to start your
day.
- Tuck portable, nonperishable foods in your purse, briefcase or backpack
for on-the-go snacking. For example, crackers and peanut butter, small boxes
of cereal, dried fruit, pretzels, or plain popcorn.
- Fresh fruit is already packaged to go. Try a variety of seasonal fruits.
Source: National Nutrition Month® 2003, American Dietetic Association
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