Eat Out, Eat Well by Hope S. Warshaw

Author:Hope S. Warshaw
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2015-06-09T16:00:00+00:00

Nutrition Snapshot

Green-Flag Words

Ingredients:

• Whole grain

Cooking Methods/Menu Descriptions:

• Grilled

• Junior

• Low-fat

• Nonfat

• Regular

• Roasted

• Sautéed

• Single

• Steamed

Red-Flag Words

Cooking Methods/Menu Descriptions:

• Aioli

• Battered

• Breaded

• Buttered

• Creamy

• Crispy

• Crunchy

• Deep-fried

• Double

• Fried

• Melt

• Smothered

• Stacked

Healthy Eating Tips and Tactics

• Plan ahead. If you eat at fast-food restaurants regularly, be sure you have one very healthy order memorized and make it your own personal default meal. Limit “splurges” to no more than once a month.

• Make words like “regular,” “junior,” “small,” or “single” part of your menu ordering vocabulary. These help to ensure you get smaller portions.

• Avoid meal deals, which can push you to eat larger portions because you can buy more food (most often fried items and drinks) for less. Don’t get caught up in this unhealthy mentality.

• Try using lower-calorie ketchup, mustard, or barbecue sauce to replace higher-fat mayonnaise or special sauce.

• Walk in rather than drive through. If you eat and drive, you’ll hardly realize that food has passed your lips.

• Order less food to start. Remember, you can go back and get more in a flash.

• Try not to look at the pictures on menu boards, which may tempt you to deviate from your healthy eating plan.

• Use positive reinforcement words with yourself. If you are tempted to stray from your plan, say things like “I feel best when I choose the healthier option.”

• Want fries? Go ahead, but split a small or medium order with a friend.

• Remove the top of the bun to create an open-faced sandwich. This is an easy way to cut calories without cutting flavor.

• If there’s enough food for two meals, ask for a takeout container and split the meal in two before you dig in. Take half home for another meal.

Get It Your Way

• Avoid the busy times at fast-food restaurants if possible. This way the restaurant will have more time to accommodate your special requests.

• Be ready to wait. Fast-food restaurants are not set up for special requests, so limit them to what’s reasonable.

• Ask for simple changes: leave off the special sauce or mayonnaise, hold the pickles, bacon, or cheese, or hold the salt on the french fries.

• If you’re at a chicken-focused restaurant, ask to have the skin removed, especially if you can’t trust yourself to do it.

• Request gravy, butter, or salad dressing on the side.

Tips and Tactics for Gluten-Free Eating

• Your best bet here is to check the allergen statement on the website of the fast-food chain you choose to go to. Or call the corporate office to determine what is safe to eat on the menu.

• The risk for cross-contamination in fast-food restaurants is high. Employee turnover and lack of training contribute to mistakes in food preparation.

Tips and Tactics to Help Kids Eat Healthy

• Opt for a small burger or grilled chicken sandwich as your child’s entrée. Similar to your own meal strategy, forgo higher-fat mayonnaise and special sauces in favor of ketchup, mustard, or barbecue sauce on your child’s sandwich.

• If your child wants chicken nuggets, choose the smallest size possible.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.