Tips for Eating Out
Going to specific restaurants?
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Chinese food
◆ Look for: steamed dishes, plain rice, vegetables
◆ Customize: order dishes that have protein and vegetables, not just carbs
Italian food
◆ Look for: steamed or grilled vegetables + smaller plates instead of large diner sizes
◆ Customize: get less of cheese and cream sauces, try tomato based instead, choose thin crust for your pizza
Mexican food
◆ Look for: side salads, boiled beans instead of refried beans, grilled items
◆ Customize: ask for less cheese or sour cream, add more salsa
When on-the-go:
If you know you won’ t be home for a while, have healthy snacks available
➔ Having healthy snacks available can help you avoid buying junk food or fast food when you are really hungry
➔ Carry food you can keep in the car or your backpack:
◆ Turkey or salmon jerky
◆ Almonds, peanuts( individual packages)
◆ Baggies with sliced vegetables
◆ Fruits that travel well such as: oranges, apples, tangerines
◆ Cereal bars made with whole grains that are not too high in sugar and are high in fiber such as Nutri-Grain bars, Trader Joe ' s Fiberful granola bars, Odwalla bars, Nature Valley Nut bar, Kind Strong bars
➔ Always take a water bottle with you.
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