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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.