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TIPS
for a healthy diet
Even
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:
- Keep
healthful snack foods on hand, like graham crackers, pretzels,
fruit, carrot sticks, and pudding.
- Limit
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.
- Separate
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.
- Before
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.
- Choose
entrees that are prepared without gravy, glazes, breading,
cream sauce or au gratin.
- Look
for items that have been baked, steamed, roasted or charbroiled.
Entrees served in marinara or tomato sauce are also good choices.
- Choose
meats and vegetables that have not been fried.
Ask for a baked potato instead of french fries.
- Watch
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
use sparingly.
- Choose
fruit for dessert.
- You
may want to order a la carte instead of a multi-course dinner
to keep amounts of food smaller.
Following
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.
Healthy
Tips for Eating Out
WHAT
INFORMATION DO YOU NEED?
How is the food prepared?
How big is the entree?
What comes on it?
What substitutions can be made?
AVOID...
Fried
Sauteed
Creamed
Breaded
Cheese
Sauces
Doubles
ASK
FOR...
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.
DELICATESSEN
DINING...
Hold the mayo
Choose lean cut meats
Hold the chips
Lowfat or no cheese
FAST
FOOD...
Add a salad
Choose charbroiled or roasted sandwiches
Avoid the fries
Choose lower fat options
Order water
Have it your way
See
also ...
The
USDA Food Guide Pyramid: Your guide to daily food choices
Making
Life Easier in the Kitchen
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