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Eating Out Smarts
Make wise food choices ... wherever you go!
General Tips
• Get to know healthy cooking methods and
cooking terms.
– Look for entrees that are steamed, baked,
broiled, braised, poached or grilled
– Limit sautéed, pan-fried, or deep-fried items.
• Request nutrition information about menu
items when eating out to help you make
healthier choices.
• Look for healthy selections for children.
Breakfast Basics
• Have breakfast every day. It may help
control your hunger later in the day.
• Breakfast is a great opportunity to eat a
variety of foods from the four food groups.
• If you’re in a rush, try making a breakfast
smoothie with fruit, milk, yogurt, and ground
flaxseed.
Healthy Choices in the Food Court
• Downsize it!
– Super-sizing an item may be a great deal, but it
can add a lot more calories, fat, and sodium.
– If you can’t pass up a deal, share with
someone or bring half home.
• Go for the grill.
– Grilled items are lower in fat than deep-fried
items. A battered, deep-fried chicken sandwich
may have twice as much fat as a grilled
chicken sandwich.
Healthy Choices in the Food Court
(continued)
• Take advantage of healthy options.
– Enjoy a salad topped with a lower-fat
vinaigrette dressing instead of a creamy
dressing (such as ranch or Caesar).
– Avoid crispy noodles on salads, bacon, or
breaded or battered chicken.
At the Workplace Cafeteria
• Get the “lay of the land.”
– Survey all the choices before you make a
decision.
– Ask if steamed rice or a baked potato is
available instead of French fries.
– Chose fruit or a fruit-based dessert.
• Hang out at a salad bar.
– Try a bean, lentil, or fresh vegetable salad.
– Add grilled meats for protein
– Choose low-fat or vinaigrette salad dressing.
At the Workplace Cafeteria (continued)
• “Hold the mayo ...”
– Extras like bacon, butter, margarine,
mayonnaise, sauces, gravy, chips, fries,
poutine, and pop add up as excess fat and
calories.
– Try low-fat condiments like ketchup, mustard,
salsa, and relish.
At the Workplace Cafeteria (continued)
• Try these pizza pointers.
– Choose pizza with roasted vegetables and
leaner meats such as ham or chicken instead
of pepperoni, sausage, or bacon.
– Ask about whole grain pizza crust.
• At the vending machine,
– Choose fruits, fruit cups, nuts and seeds,
water, milk, or 100% vegetable or fruit drinks.
– If these choices are not available, talk to your
supervisor about having them included.
In the Coffee Shop
• Designer drinks can pack a punch.
– Many designer drinks contain as many calories
as rich desserts.
– Large drinks with syrups sometimes contain
over 500 calories.
– Opt for decaffeinated coffee, tea, or lattes or
cappuccino made with milk.
– Add milk instead of cream to your coffee.
Drink Smart
• Large servings of pop and other sweetened
beverages provide calories but no nutrients.
• A large pop contains about 1/3 of a cup of
sugar.
• Shakes can also be very high in calories
and fat.
• Choose water, milk, and 100% fruit and
vegetable juices instead.
At the Sushi Bar
• Be adventurous.
– For a tasty lunch, take salmon (you can cook it) and roll
it with nori (seaweed) and vegetables.
• Nori is also packed full of antioxidants and other
nutrients.
• Salmon is a great source of DHA, EPA, and omega
3.
– Teriyaki and sukiyaki are also healthy choices.
– Tempura and other deep-fried items are very high in
calories and fat.
Fill Up on Fibre
• Choose cereals with at least 2 g of fibre per
serving.
• Chickpeas, beans, and lentils are great
sources of fibre, as are vegetables, fruits,
and whole grains.
• Eating foods high in fibre can help reduce
your risk of colon cancer and heart disease.
When You’re on the Road
• Take care of yourself.
– Try to eat every 4–5 hours.
– Choose portable foods such as fruit,
vegetables, whole grain sandwiches, milk, and
yogurt.
– Pack some travel snacks, such as fruit and
nuts, whole grain crackers, dried fruit, cut-up
vegetables, whole grain cereals, and water.
References
• Dietitians of Canada. (2005). Eating Out
Smarts!
www.dietitians.ca/eatwell
• Dietitians of Canada. (2005). Fast Food
Options Tips for Making Healthy Choices.
www.dietitians.ca/eatwell
Adapted from Anneke Vink, 2007.