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HEALTHY HABITS FOR LIFE

Week Six. HEALTHY HABITS FOR LIFE. A Common Sense Approach to Healthy Living. Fit It In: Healthy Eating on the Run. Healthy Eating on the Road Airplane Travel Car Travel Cruises Hotel Survival Nutritious Restaurant Eating. Healthy Eating on the Run. Plan your day Keep food handy

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HEALTHY HABITS FOR LIFE

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  1. Week Six HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living

  2. Fit It In: Healthy Eating on the Run • Healthy Eating on the Road • Airplane Travel • Car Travel • Cruises • Hotel Survival • Nutritious Restaurant Eating

  3. Healthy Eating on the Run • Plan your day • Keep food handy • Plan ahead • Get moving

  4. Healthy Eating on the Road: Airplane Travel • Drink plenty of water • Order special meals ahead • Bring your own healthy snacks • Walk the airport corridors for an aerobic workout

  5. Healthy Eating on the Road:Car Travel • Pack ready to eat foods • Stop for stretch breaks • Stop at a grocery deli or fast food restaurant with healthy choices • Balance protein and carbohydrate

  6. Healthy Eating on the Road:Cruises • Choose the foods you truly enjoy • Balance, moderation, variety • Use the Hunger/Fullness Scale • Take advantage of the physical activity opportunities

  7. Healthy Eating on the Road:Hotel Survival • Plan ahead for breakfast • Order a la carte menu items • Make physical activity a priority • Choose a hotel with a fitness center in or near it • Bring an exercise tape or jump rope to use in the room

  8. Nutritious Restaurant Eating • Size up portion sizes • Leaner cuisine • Order you way • Avoid overeating • Bon Appetit

  9. Tour of Restaurants:Fast Food The Good News: • Nutrition information is often posted • The menus are fairly standard from franchise to franchise • Beware of value-added meals

  10. Pizza The Good News: • Choose your own sauce and toppings • Start your meal with a small salad • Easy nutrient rich meals

  11. Deli Shops The Good News: • One sandwich is usually enough for two • Add broth based soup • Add a small salad

  12. Mexican The Good News: Healthy choices • Asada (grilled) • Veracruz-style (tomato sauce) • Salsa Verde (green chile sauce) • Mole Sauce (chili-chocolate sauce) • Soft tortillas • Entrees topped with lettuce and tomatoes

  13. Italian The Good News: • Vegetable based entrees • Family style service lets you choose your own portion size • Flavorful tomato based sauces

  14. Asian The Good News: • Rice is the cornerstone of the menu • Low fat meat and vegetable side dishes • Fortune cookies make a great dessert

  15. The Plan: Week Six • Critique your restaurant choices • Begin making healthier choices • Visit one new ethnic restaurant • Continue to complete the Food and Activity Journals

  16. Maintaining Lifelong Habits

  17. Maintaining Lifelong Habits • Small daily decisions will lead to long term habits • Pat yourself on the back • Deal with set backs • Take care of yourself • Enjoy yourself

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