Download Healthy Choices – EATING OUT

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