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QUICK, EASY, & HEALTHY NUTRITION CHOICES FOR INJURY PREVENTION TIPS FOR EATING OUT! 1. Substitute salad, veggies or baked potato for chips, fries or ask they be left off your plate. Use low fat dressings and order them on the side. Limit cheese, fatty meats, eggs and croutons. 2. Slow down and eat until you are satisfied, not stuffed. 3. Order pizza with veggies vs. meat; ask for half the cheese, thin crust and extra sauce. 4. Ask for Chinese food to be steamed or cooked with broth (no oil)instead of oil fried. Eat steamed brown rice instead of fried rice. Ask for no salt added when cooking. Choose all vegetable entrees. Avoid fried foods. 5. Drink water, whole juice, green tea or low fat milk instead of soda with your meals. 6. Control serving sizes by asking for a small serving (lunch or kids), sharing a dish, or ask for half to go before they bring it to the table. 7. Mexican food – choose options with no cheese or half the amount of cheese, sour cream, and guacamole on the side, look for meals without the tortilla, avoid chips or nachos, order vegetarian chili, choose black beans over refried beans, choose low fat meat options such as chicken or fish or vegetarian options, and tamales are filled with fat. 8. Italian Food – skip the breadbasket, split the pasta dishes, eat minestrones soup, avoid fried foods and foods with cheese layered on top of it. TIGHT FOR TIME TIPS 1. Take time on your day off to chop veggies and fruit and package them in easy to grab on the go bags. 2. Bake several meals at one time and package them separately in microwave dishes. 3. Cook enough brown rice and beans for the week to add to meals, stock up on frozen vegetables to add to your meals. Purchase easy on the go options for breakfast. Here are some suggestions: 1 Egg or 2 egg whites mixed with salsa can be micro waved in 1 minute in a coffee mug, add a slice of turkey, and make a whole grain English muffin sandwich or low fat tortilla wrap. Add 100% juice to round off the meal. Place your high fiber cereal in zip lock baggies and wash it down with a bottle of skim milk or put it on yogurt. Grab a piece of fruit from your handy fruit stockpile. Grab a low fat breakfast bar and a piece of fruit and an 8 oz carton of skim milk. Make a fruit smoothie with skim milk and frozen fruit. Bake your own high fiber, fruit filled, low fat muffins on your day off and store for the week. Eat with whole fruit jam and an 8oz glass of 100% fruit juice. Spread a tbsp of peanut butter or apple butter on a medium whole grain bagel or tortilla; add a piece of fruit and 8oz of skim milk. Leftovers from dinner can make a quick breakfast option. Microwave oatmeal and add some fruit. Injury Prevention Materials Available; RTD Kiosks, RTD intranet, www.rtd-denver.com/wellness, supervisors, or wellness staff. Wellness Staff: Jim Jacobsen x3148, DeAnna Mathis x3145 QUICK, EASY, & HEALTHY NUTRITION CHOICES FOR INJURY PREVENTION LUNCHTIME ALTERNATIVES Choose whole grain breads, pitas, tortillas, crackers, low salt pretzels, and low fat popcorn for healthy quick options. A great choice is low-fat dairy options such as yogurt, low fat cheese, cheese sticks, and cottage cheese. Fruits are the easy on the go choice. Choose fruits, which are in season to save money. Keep canned fruit and/or frozen fruit available for fruit smoothies or for days when your fresh fruit runs out. Vegetables are also a great on the go choice. Purchase pre cut veggies to save on time or spend time once a week cutting up vegetables for the week and package them in sandwich baggies. Some quick protein options include lean sandwich meats (be aware of sodium levels), peanut butter, hummus, beans, and tuna. Here are some meal suggestions: A medium bagel with peanut butter, a cup of yogurt, and a banana; a turkey sandwich with light mayo, an orange, a low fat cheese stick, and pretzels; pita bread with hummus, a cup of yogurt, baby carrots, and strawberries. Try leftovers from dinner or breakfast options for lunch alternatives. Pre-made frozen meals, meal replacement drinks or bars are also quick easy options, but make sure they are healthy options. Check label contents. Healthier Fast Food Picks *Most restaurant foods or processed foods are high in sodium. Ask for no salt to be added to your meals, be careful with condiments and read labels on packages. Subway – any of the 6” with 6 grams of fat or less subs or salads – choose wheat bread and limit fatty condiments, salad dressings and croutons. *Some items are higher in sodium than others. KFC- *Tender roast sandwich w/o sauce, green bean, baked beans, corn on the cob. Taco Bell-Soft Taco Chicken (Fresco Style) or Gordita Baja® - Chicken (Fresco Style) or Bean Burrito (Fresco Style)* Burger King*- Whopper Jr.®, BK VEGGIE Burger, BK VEGGIE Burger w/o Reduced Fat Mayo (most items on menu are high in sodium, ask for no sodium added) Pizza Hut- Fit and Delicious 12 “ options (thin crust) McDonald’s-*Grilled Chicken Caesar Salad (ask for no salt on chicken) and Fruit 'n Yogurt Parfait Wendy’s - Baked Potato - Sour Cream & Chives & Chili* – Small, Side Salad with fat free dressing. *Grilled Chicken Sandwich (ask for no salt). Arby’s - Market Fresh Martha’s Vineyard Salad, Market Fresh® Asian Sesame Salad, Market Fresh® Garden Side Salad, Baked Potato – Plain. *Dressings are high in sodium and calories. Use sparingly or not at all. *Sodas are empty calories. Choose diet sodas, water, skim milk, 100% juice. (Limit juice to 6 oz per day) Injury Prevention Materials Available; RTD Kiosks, RTD intranet, www.rtd-denver.com/wellness, supervisors, or wellness staff. Wellness Staff: Jim Jacobsen x3148, DeAnna Mathis x3145 QUICK, EASY, & HEALTHY NUTRITION CHOICES FOR INJURY PREVENTION Injury Prevention Materials Available; RTD Kiosks, RTD intranet, www.rtd-denver.com/wellness, supervisors, or wellness staff. Wellness Staff: Jim Jacobsen x3148, DeAnna Mathis x3145