Healthy Living Tips

Healthy Living Tip #260

Healthy Eating on the Go!

Today’s families lead busy lives. It certainly makes it harder to keep your commitment to healthier eating. Planning in advance can make it easier to fit healthy eating into your busy day. Here are some tips for making healthier choices.

Healthy restaurant dining

Restaurant meals are a treat, but are almost always higher in fat, sugar, salt and calories than homemade meals. Here are some tips so you can enjoy eating out and make healthy choices:

Start your meal with a salad or broth-based soup. That way you’ll feel fuller sooner and won’t overeat.
Watch portion sizes. Avoid “super size” items. Order half portions or take home leftovers.
Ask for salad or vegetables instead of fries.
Look for menu items that have been broiled, baked, grilled, steamed or poached.
Avoid deep-fried or breaded items.
Ask for dressings and sauces “on the side” and use them sparingly.
You are what you eatOrder sandwiches, subs or wraps with whole grain bread, buns or tortillas.
Shopping smart

Always use a grocery list. And never shop when you’re hungry! Eating before shopping may reduce impulse buying.

Try to shop the outside area of the store first: most snack foods are in the aisles.

Whole facts about whole grains

High fibre, low fat whole grains fill you up and keep you satisfied. A high fibre diet can help you reduce your risk of heart disease and other chronic illnesses.

Change at least half of your grain servings to whole grains and your body will thank you. Enjoy brown rice, oatmeal, whole wheat breads and pastas. Try quinoa, barley and wild rice to add variety.

Have whole wheat toast or bagels instead of croissants, doughnuts, or pastries. Try whole grain breads, pita or tortillas in sandwiches, wraps and quesadillas.