for a healthy diet
in today's world of convenience foods, fast foods and dining out,
it's possible to choose foods that fit into your healthy diet, if
you follow some simple guidelines:
healthful snack foods on hand, like graham crackers, pretzels,
fruit, carrot sticks, and pudding.
foods that you can't resist. Instead of baking a batch of
cookies that you'll overindulge on, treat yourself to a fresh
bakery cookie periodically.
eating from other activities. Don't graze while doing other
things like watching TV or reading a book.
Plan your meals and snacks. If there are times when you're
likely to overeat, plan an activity for those times.
going to parties, eat a light, healthy snack and drink plenty
of water. Select vegetables and fruits, and limit cheeses, nuts,
and sausages. Socialize away from the snack table.
entrees that are prepared without gravy, glazes, breading,
cream sauce or au gratin.
for items that have been baked, steamed, roasted or charbroiled.
Entrees served in marinara or tomato sauce are also good choices.
meats and vegetables that have not been fried.
Ask for a baked potato instead of french fries.
out for those fat-laden salad dressings. Regular salad dressing
is the source of most of the fat in the diets of many women. Order
fat-free dressing, or have your dressing served on the side and
fruit for dessert.
may want to order a la carte instead of a multi-course dinner
to keep amounts of food smaller.
these tips, however, doesn't mean you have to give up your favorite
foods. Just remember to eat them in moderation. Have smaller servings,
or choose them less often. And if you choose to splurge every once
and a while, enjoy! When you build your diet on the Food Pyramid,
an occasional indulgence is not a problem.
Tips for Eating Out
INFORMATION DO YOU NEED?
How is the food prepared?
How big is the entree?
What comes on it?
What substitutions can be made?
Dressing, butter, sour cream on the side
Unsweetened iced tea
Lowfat milk for your coffee
Baked, roasted, steamed, boiled, poached, grilled entrees
Whole grain breads.
Hold the mayo
Choose lean cut meats
Hold the chips
Lowfat or no cheese
Add a salad
Choose charbroiled or roasted sandwiches
Avoid the fries
Choose lower fat options
Have it your way
USDA Food Guide Pyramid: Your guide to daily food choices
Life Easier in the Kitchen