Lose and WinSession 6: Healthy Dining In and Out

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Healthy Dining In and Out

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Objectives

Review healthy eating strategies

Discuss ways to cook healthy at home

Provide easy substitutions for ingredients

Give tips for making healthier choices when eating out

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Healthy eating checklist

Watch portion sizes

Eat color including plenty of fruits and vegetables

Choose whole grains

Read the food label - know what you are eating

Limit your intake of saturated fat, trans fat, cholesterol, sodium and sugar

Eat a variety of different foods

Select healthy cooking options (baked, broiled, and steamed)

Go easy on sauces, dressing and condiments

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Whole grain examples

Whole wheat pasta Buckwheat pasta Brown rice Whole grain bread Oatmeal Quinoa Bulgar Whole cornmeal Whole grain cereal

Not all brown bread is whole wheat - only bread with whole wheat flour is considered whole wheat

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Healthy cooking tips

Add vegetables to casseroles, soups or stews

Use fruit in smoothies, cereals, and baked goods

Cook with healthier fats such as olive oil or canola oil

Try whole wheat pasta, brown rice, sweet potatoes instead of traditional white varieties

Use smaller plates to control portion size

When you cook at home, you can control the ingredients used and the cooking method

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Healthy cooking tips

Use leaner cuts of meat and poultry

Include salmon, albacore tuna, trout and other fish high in Omega 3

Trim excess fat off of meat before cooking

Add fresh or dried herbs and spices instead of salt

Use healthy substitutions in your recipes when possible

Lean cuts of meat include:Round, chuck, sirloin or tenderloin cuts of beef. Loin, chops and tenderloin cuts of pork. Breast meat cuts of poultry.

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Healthy substitutions

Instead of… UseWhole milk 1% milk, skim milk or soy milk

Cream Low-fat half & half

Creamed soups 1/2 can of soup and 1/2 can of 1% milk, skim milk or soy milk

Sour cream Reduced fat sour cream

Cheese Reduced fat or light cheese or reduce the amount of cheese

Mayonnaise Half of the amount or light mayonnaise

Vegetable oil Canola oil

Shortening or lard Butter

Whole egg Two egg whites

Salt No salt or 1/2 the amount

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10 healthy tips for eating out

1. Start with a vegetable based soup or salad

2. Order an appetizer portion instead of an entree

3. Ask for condiments (butter, sour cream, mayo), dressings and sauces on the side

4. Don’t worry about ‘getting your money’s worth’

5. Ask the server to box up half before bringing you the meal

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10 healthy tips for eating out cont.

6. Split desserts with the table or order fruit

7. Choose water, unsweetened tea, soda water, diet soda or other non-calorie beverages

8. Ask for steamed vegetables or fruit instead of fries

9. Order simple dishes with few ingredients

10.Ask your server for healthier alternatives

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Plan ahead

Eat a small snack so you won’t be over hungry

Make sure the rest of your meals and snacks are low in calories

Decide what you will order before you arrive at the restaurant

Call the restaurant ahead of time and ask about healthier options

Suggest another restaurant if you think you’ll have a difficult time choosing a healthy option

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A healthy eating plan

What things will you do to help you eat healthier at home?

What things will you do to help you eat healthier when you eat out?

Visit health and wellness on myuhc.com®, for 24-hour online resourcesand tools that help make it easier to live a healthy life.