Eating Out

1. Eating Out It can be healthy!

2. ASK ??? • Take time to read menu. • Many identify healthy options. • Ask what is in the meal. • Share with a partner or ask for a container. • EAT SLOWLY!!! • Remember that you are paying – Don’t feel guilty about asking questions or making a special request or substitution.

3. Fast Foods • Watch out for “Jumbo”, “Deluxe”, and “Super Sized” • Cheaper isn’t always healthier! • Extra Value Meal Deal costs a whopping 1400 calories. • The All You Can Eat Buffet is not your friend! • Check the nutritional value. • Average meal is 1000 calories. • Plan ahead. • Eat healthy the other days!

4. Know the Lingo… • Avoid heavy cheese and creamy sauces. • Broiled is usually better than fried, crispy, or breaded. • “Steamed”, “grilled”, stir fried”, or “basted” is a good choice. • Look for a medley of vegetables or fruit in the description. Order as sides – hold the butter! • Low Cal • Beware of low fat and low carb!

5. Don’t be Fooled • Order without toppings • Skip the bread basket and pass on the peanuts. • Say yes to salad with dressing on the side. • At the salad bar look out for fatty toppings. • Choose WATER or low fat/skim milk!

6. Dessert • Plan ahead before ordering your meal. • SHARE! • Consider fruit options but don’t be fooled! • Low fat or fat free yogurt • Sorbets are low cal but high in sugar.

7. Let’s look at the menus… • McDonald’s cheeseburger happy meal with a Sprite. • How can you make it healthier? • Pick a healthy meal at McDonald’s

8. Let’s look at the menus… • Mighty Taco • Super Mighty, chips and salsa, large Pepsi • Can you make it healthier? • Tim Hortons • What’s a better choice? • Sesame Bagel with veggie cream cheese & coffee • 2 doughnuts and a hot chocolate • 5 chocolate timbits & iced cappuccino