work well healthy eating guide - rasmussen group€¦ · full (also known as mindless eating), and...

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Work Well

Healthy

Eating Guide

A guide to making

healthier food choices.

MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means:

Focus on variety, amount, and nutrition. Choose foods and beverages with less saturated fat, sodium, and added sugars.

Start with small changes to build healthier eating styles. Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health.

“Your Daily MyPlate” will help guide you in choosing healthy options throughout the day for each meal. Each piece represents one serving of each type of food. Remember to eat a variety of fruits and vegetables and to

follow the MyPlate serving size suggestions.

Source: www.choosemyplate.gov

Your Daily MyPlate

Start with a few small changes.

Make half your plate fruits and vegetables.

Focus on whole fruits.

Vary your veggies.

Make half your grains whole grains.

Move to low-fat and fat-free dairy.

Vary your protein routine.

Eat and drink the right amount for you.

Understanding a Nutrition Label

Here are some tips for making the most of the information on the

Nutrition Facts label:

1—Start with the serving information at the top of the label

This will tell you the size of a single serving and the total number of

servings per container or package.

2—Next, check total calories per serving

Pay attention to the calories per serving and how many servings

you're really consuming if you eat the whole package. If you double

the servings you eat, you double the calories and nutrients.

3—Limit these nutrients

AHA recommends limiting these nutrients: Based on a 2,000 calorie

diet, no more than 11 - 13 grams of saturated fat, as little trans fat

as possible, and no more than 1,500 mg of sodium. New dietary

guidelines also recommend no more than 9 teaspoons of sugar per

day for men, 6 teaspoons for women.

4—Get enough of these nutrients

Maker sure you get enough beneficial nutrients such as: dietary

fiber, protein, calcium, iron, vitamins and other nutrients you need

every day.

5—Quick guide to % Daily Value

The % Daily Value (DV) tells you the percentage of each nutrient in a

single serving, in terms of the daily recommended amount. As a

guide, if you want to consume less of a nutrient (such as saturated

fat or sodium), choose foods with a lower % DV - 5 percent or less. If

you want to consume more of a nutrient (such as fiber), seek foods

with a higher % DV - 20 percent or more.

Source: www.heart.org

Helpful Tip

Figuring out how many teaspoons of sugar your food or drink contains is simple, you just divide the number of grams by 4 to

get the number of teaspoons.

For example, if your soda has 44 grams of sugar, divide 44 by 4 to get how many teaspoons of sugar your soda contains.

44 Grams ÷ 4 = 11 Teaspoons

Remember! The daily allowance of sugar for men is 9

teaspoons, and 6 teaspoons for women.

Eating Healthy at Home

Tips for Eating Healthy at Home

1) Use the MyPlate guidelines for choosing healthy food options and making meals. Using the MyPlate will

help you determine what types of foods you should be eating, and how much. Choosing foods that are low in

calories, but nutrient dense will help you and your family maintain a healthy diet.

2) Read your nutrition labels and portion your foods

accordingly by serving size. (Tip: Determine what

one serving of your favorite cereal is, and use a

measuring cup to measure out the appropriate

serving size.)

3) Don’t eat in front of the TV. Eating in front of the

TV distracts your brain from realizing when you are

full (also known as mindless eating), and may cause

you to overeat.

4) Don’t bring food to the table. Make your plate at

the stove or counter. Bringing your casserole or other prepared foods to the table where you are eating may

tempt you to serve yourself seconds. Dishing up at the stove or counter may help prevent overeating.

5) Refrigerate or freeze the extra food before sitting down to eat. After deciding how much you want to eat

and putting it on your plate, immediately put what is left into the fridge or freezer. This creates more work

for you serve up a second helping, and may prevent you from eating too much. (Tip: Portion your leftovers

into small containers that you can take for lunches. This reduces food waste and helps save money.)

6) Discard of any unhealthy food options in the house. Throwing out the potato chips, ice cream, and soda

will prevent you from caving to temptation and eating unhealthy foods high in sugar and fat.

7) Cook more meals at home. Studies show that families who cook more meals at home, rather than eat out

or order take-out, tend to eat healthier.

8) Don’t fry your foods. There are several alternatives to frying foods that still make your foods taste great,

such as baking or grilling. Experiment with herbs and other salt-free seasonings to enhance the flavor of your

foods.

9) Shop the outside aisles of the grocery store. The unhealthier foods on your list are in the middle aisles,

which are filled with tempting processed and packaged foods. The healthy, whole foods (fresh produce,

dairy, & meats) are usually located around the perimeter of the store. Stick to the edges of the store, and

stick to your shopping list!

10) Eat a fruit or vegetable before eating your meal. If you are feeling hungry before, or while, cooking your

meal, eat a healthy low - calorie snack, like an apple or an orange, rather than grabbing an unhealthy snack

like cookies or chips.

Healthy Breakfast

375-Calorie Breakfast Ideas

Whole-Grain Waffles with Peanut Butter and Berries 2 frozen whole wheat waffles (Eggo, Hy-Vee) 1/2 cup fresh or frozen berries 2 tablespoons natural peanut butter ¼ cup sugar free syrup Make it: Toast waffles. Top with berries, peanut butter, and syrup. Florentine Egg Scramble on an English Muffin 1 egg + 2 egg whites ¼ cup shredded cheese ½ cup cooked fresh spinach 1 100% whole wheat English muffin, toasted ½ cup fruit of choice Make it: Scramble eggs with spinach and cheese. Serve on English muffin with fruit of choice on the side. Sliced Pear (or Banana) on Peanut Butter Toast 2 slices 100% whole wheat bread 2 tablespoons natural peanut butter 1 medium sliced pear or ½ banana (both are good–switch it up from day to day or week to week) Cinnamon (optional) Light drizzle of honey (optional) Make it: Toast whole-grain bread. Spread peanut butter on toast and top with fresh pear or banana slices. Sprinkle with cinnamon and small drizzle of honey, if desired. Green Smoothie 1 frozen banana ½ cup frozen mango 1 strawberry Greek yogurt 1 scoop vanilla protein powder 2 handfuls fresh spinach Enough almond milk to get everything moving (~1 cup) Make it: Blend all ingredients in blender until completely smooth. Serve and drink.

Provided by Kari Paige, RD, LD; Johnson Hy Vee Dietician

Healthy Lunch

400-Calorie Lunch Ideas

Hummus Turkey Wrap 1 100% whole wheat wrap 1 Tablespoon hummus of choice 4 slices deli turkey Lettuce and tomatoes ¼ avocado 1 Tablespoon salsa Make it: Spread hummus on tortilla. Layer turkey, tomatoes, lettuce, avocado, and salsa. Roll and eat. Tuna, Red Grapes & Walnuts on Mixed Greens 2 cups leafy greens 1 can chunk light tuna, in water 2 tablespoons light mayonnaise or hummus Small squirt of mustard Salt and pepper, to taste 3/4 cup red grapes, cut in half 2 tablespoons walnuts or sliced almonds Make it: Top greens with tuna, walnuts, and grapes. Drizzle with vinaigrette.


Black-Bean and Avocado Wrap 1 100% whole wheat tortillas ½ cup canned black beans, rinsed and drained ¼ of an avocado, chopped 2 tablespoons salsa 1 cup romaine lettuce 1 medium apple Make it: Wrap black beans, avocado, salsa, and lettuce in tortillas. Serve with apple.

Healthy Dinner

450-Calorie Dinner Ideas Teriyaki Grilled Fish & Summer Vegetables 4 ounces fish, such as salmon or tilapia fillets 1 – 2 tablespoons Teriyaki sauce ½ cup chopped yellow squash ½ cup sugar snap peas (or other vegetable of choice) ½ cup chopped carrots 2/3 cup cooked brown rice Make it: Spray a sheet of tin foil with cooking spray and place fish, teriyaki sauce, yellow squash, pea pods, and carrots on it. Fold and seal. Cook packet on grill for 10 to 12 minutes (vegetables should be tender and fish should flake with a fork). Serve over 2/3 cup brown rice. Hummus Chicken 1 boneless, skinless chicken breast Salt and pepper, to taste 2 tablespoons hummus of choice (roasted red pepper is my favorite!) Make it: Preheat oven to 400 degrees. Sprinkle salt and pepper on chicken breast. Spread hummus evenly on top. Bake for 20 – 30 minutes or until juices run clear. Serve with vegetable of you choice. Healthier BBQ Chicken Pizza 2 boneless skinless chicken breasts 1 (14.5 oz) can reduced sodium chicken broth Your favorite barbeque sauce 1 100% whole wheat tortilla Spinach Mexican Cheese Blend Make it: Place chicken and chicken broth in crockpot and cook on low for 8 hours. Once chicken is cooked, drain any excess liquid and pull apart with two forks. Mix in about 1 – 2 tablespoons of BBQ sauce. Top a tortilla with more BBQ sauce, chicken, spinach, and cheese. Bake in 375 degree oven for 5 to 8 minutes until tortilla is crispy and cheese is melted! Easy ‘n’ Healthy Chicken Fingers 1 package boneless skinless chicken tenders 1 egg + 2 egg whites Italian bread crumbs Make it: Preheat oven to 350 degrees. Season chicken tenders with salt and pepper. Whisk egg and egg whites in one bowl. Pour desired amount of breadcrumbs into another bowl. Dip chicken tenders into eggs, then bread crumbs. Place on a sprayed baking sheet. Bake 15 – 20 minutes.


Healthy Dessert

Yogurt Bars 1 cup Flour 4 eggs 1 cup Sugar ½ cup Plain Greek Yogurt ½ cup Cocoa Powder Make it: Mix all ingredients together and pour into a greased 12 by 8 (or similar sized) pan. Bake at 350 for 10-20 minutes, until a toothpick inserted comes out clean. Let cool and top with frosting or whipped peanut butter spread. Secretly Healthy Chocolate Chip Cookie Dough Dip 3 tablespoons oats 1 can chickpeas, no salt added, drained and rinsed well 1/8 teaspoon salt 1/8 teaspoon baking soda 1 ½ teaspoons vanilla ¼ cup peanut butter 3 tablespoons unsweetened vanilla almond milk (or skim milk) ¼ cup light brown sugar 1/3 cup chocolate chips Make it: Add the oats to a food processor and blend until a flour-like consistency is reached. Add the rest of the ingredients except chocolate chips to processor with the oats and process until smooth. Transfer mixture to a bowl and mix in chocolate chips. Enjoy with apple, pear slices, or graham crackers.

Healthy Chocolate Chip Cookies with Avocado Makes 24 cookies ½ cup avocado (approximately 1 avocado) 1/2 cup + 2 tbsp Truvia Baking Blend (or your favorite sweetener) 1 egg 1 tsp vanilla 1 cup whole wheat flour 1 tsp baking soda ¼ tsp salt 1 cup dark chocolate chips (or unsweetened to remove all sugar) ½ cup chopped pecans (optional)

1. Preheat oven to 290 degrees. Line cookie sheet with parchment paper or lightly grease. 2. Remove avocado from skin and place in mixer. Mix on medium until slightly lumpy. Add Truvia and mix on high until smooth. Add egg and vanilla and mix until combined. 3. In small bowl mix together flour, baking soda and salt. Slowly add to wet ingredients. Mix on medium until well combined. Add chocolate chips and pecans and mix until evenly combined. 4. Scoop 1 tablespoon of dough per cookie and place on cookie sheet 1 inch apart. If you want flatter cookies, use the back of a spoon to flatten them. Bake for 15-18 minutes. Remove from oven and cool.

Eating Healthy While Dining Out

Tips for Eating Healthy While Dining Out

1) Order from the “healthy, lite, or low fat” menu options. A lot of times restaurants will have healthy

options listed in a separate part of the menu. Sticking with one of these options will promise you a healthier

meal.

2) Ask for it your way. Modify your order to make it healthier. If an item is fried, ask to have it grilled. If it

comes with a side of fries, ask for vegetables instead.

3) Skip the bread basket. If bread is offered while you

wait for your meal, ask the waiter to not bring it to

the table. This will prevent you from filling up on

empty calories before your healthy meal arrives.

4) Order a salad before ordering anything else on the

menu. Studies have found that those who eat a large

vegetable salad before their meal, eat fewer calories.

5) Keep your salad healthy. Order a low-fat dressing,

and ask for it on the side. Restaurants often use too much dressing on their salads, which increases the

calorie count of your meal. Salads shouldn’t be swimming in dressing. Also, skip the bacon bits, croutons, and

cheese. Instead, ask for extra vegetables or fruit on your salad.

6) Drink water instead of soda or alcohol. Drinking water throughout your meal will slow you down and help

you eat less. Sugary drinks, like soda or cocktails with alcohol, contain a lot of sugar and will add more

calories to your meal.

7) Order Fish. Just make sure it isn’t fried. Order it steamed, baked, broiled, blackened or grilled. Fish and

other seafood are rich in nutrients and contain good fats our bodies need.

8) Order a healthy side choice. If you get the option to choose your side, opt for steamed vegetables or a side

of fruit. If you get more than one side choice, ask for double the vegetables or fruit instead.

9) Split your entrée with a friend or family member. Restaurant meals are often large, sometimes serving 2 - 3

times more than one serving. This may cause us to overeat and consume too many calories. Sharing your

meal with someone will help prevent overeating, and splitting the meal means splitting the bill!

10) Box up half your meal to take home. Before your food arrives, ask for a to-go box. Once your food is

delivered, box half your meal immediately to take home (some restaurant kitchens might even box it for

you). This will help prevent you from eating the entire entrée and consuming too many calories. Plus, you get

two meals for the price of one!

Source: www.rd.com/health/healthy-eating

Healthy Choices by Food Genre

Asian: Shrimp Stir-Fry

Skip the fried varieties and order light on the sauce.

Indian: Chicken Tikka

This kebab is simply seasoned and typically cooked in a

clay oven. Enjoy with Raita, a condiment made with yo-

gurt and cucumbers, and a side of grilled vegetables.

Italian: Pasta Alla Marinara

This tomato sauce is loaded with cancer-fighting lycopene, and has fewer calories than other sauces. Order your

salad first, but remember to skip the croutons, bacon bits, and cheese, and order your dressing on the side.

Middle Eastern: Chicken Shish Kebab

A skewer of grilled poultry and vegetables that are high in protein and rich in nutrients. Order with side salad,

not hummus or baba ghannouj (an eggplant spread), which are both loaded with fatty oils.

Seafood: Fish

Fish is high in essential fats our bodies need. Order your fish grilled, baked, broiled or blackened with a side of

vegetables. Skip the buttery and sautéed dishes that are high in calories and fat. Remember to watch your

portions and only eat 4 - 6 ounces of fish in one meal.

Southwestern: Vegetable Fajitas

Skip the tortillas and sour cream, and only eat the meat and vegetables. Ask for a side of black beans rather than

refried beans; they have fewer calories and fat. And don’t forget to go easy on the chips and salsa.

Diner: Three - egg - white omelet

This omelet is packed with protein, which will help you

feel full longer. Order with extra vegetables and light on

the cheese. Substitute the hash browns or fries for fruit.

Steak House: Flank Steak

Flank steak is one of the leanest cuts of steak on the

menu. Order with a plain baked potato (eat only half) or

vegetables. Eat only 4 - 6 ounces (size of a deck of cards)

of your steak.

Source: www.prevention.com/weightloss

Healthy Restaurant Options by Establishment

Applebee’s

7 oz House Sirloin (270 calories).

Side Choices: Garlic Broccoli (35 calories) or Seasonal Vegetables (45 calories).

Arby’s

Junior Roast Beef Sandwich (210 calories). No sauce.

Roast Beef Classic Sandwich (360 calories). No sauce.

Roast Turkey Farmhouse Salad (230 calories). Easy on the dressing.

Side Choices: Apple Slices (35 calories) or Applesauce (60 calories).

Burger King

Breakfast: Maple-Flavored Oatmeal (170 calories) or Breakfast Muffin Sandwich Egg and Cheese (260 calories).

Tendergrill Chicken Sandwich (350 calories). No mayonnaise.

BK Veggie Burger (310 calories). No mayonnaise.

Chicken Apple and Cranberry Garden Fresh Salad with Tendergrill Chicken (320 calories). Easy on the dressing.

Sides: Apple Slices (30 calories) or Side Garden Salad (70 calories). Easy on the dressing.

Chick-fil-A

Breakfast: Multigrain Oatmeal (140 calories) with no toppings or Multigrain Oatmeal with dried fruit, cinnamon, brown sugar, and roasted mix nuts (290 calories).

6-Count Chicken Nuggets (200 calories).

Grilled Chicken Sandwich (320 calories).

Grilled Chicken Cool Wrap (340 calories) with Fat-Free Honey Mustard dressing (90 calories).

Grilled Market Salad (200 calories) with Reduced-Fat Berry Balsamic Vinaigrette (110 calories).

Sides: Medium Fruit Cup (50 calories), Side Salad( 80 calories) with fat-free Honey Mustard dressing (90 calories), or Medium Chicken Tortilla Soup (260 calories).

Chipotle

Steak Salad with Black Beans, Fajita Vegetables, Lettuce, and Corn Salsa ( 435 calories).

Chicken Tacos with 3 Soft Corn Tortillas, Black Beans, Lettuce, and Fresh Tomato Salsa (535 calories).

Source: www.cookinglight.com/healthy-living

Dairy Queen

Garden Greens Salad with Grilled Chicken (160 Calories) with Light Ranch Dressing (80 calories) on the side.

Grilled Chicken Wrap (210 calories) with no dressing.

Sides: Side Salad (25 calories) with Light Ranch Dressing (80 calories) on the side or a banana (110 calories).

Denny’s

Breakfast: Oatmeal with Milk and Brown Sugar (240 calories) or Fit Slam Breakfast (390 calories).

Cranberry Apple Chicken Salad with Balsamic Vinaigrette (360 calories) without bread.

Build Your Own Burger with Grilled Seasoned Chicken Breast, Fresh Avocado, Lettuce, and Tomato on Sesame Seed Bun (510 calories).

Sides: Seasonal Fruit (70 calories), Fresh Steamed Zucchini and Squash (15 calories), Broccoli (25 calories), or Sweet Petite Corn (130 calories).

Domino’s Pizza

2 Slices of Thin Crust Pizza with Robust Tomato Sauce Topped with Roasted Red Peppers, Mushrooms, and Spinach (285 calories).

2 Slices of Thin Crust Pizza with Robust Tomato Sauce Topped with Grilled Chicken, Mushrooms, and Spinach (310 calories).

2 Slices of Thin Crust Pizza with Robust Tomato Sauce Topped with Ham and Pineapple (310 calories).

Hardee’s

1/4 lb. Low-Carb Little Thickburger with Lettuce and Tomato (220 calories).

Charbroiled Chicken Club Sandwich (360 calories). No bacon or mayonnaise.

Sides: Side Salad (120 calories). Easy on the dressing.

KFC

Kentucky Grilled Drumstick (90 calories).

Kentucky Grilled Chicken Breast (220 calories).

Sides: House Side Salad with Fat-Free Ranch Dressing (50 calories), Green Beans (25 calories), Applesauce (60 calories), or Corn on the Cob (70 calories).



Mc Donald’s

Breakfast: Egg White Delight McMuffin (250 calories) or Fruit and Maple Oatmeal (290 calories).

Hamburger (250 calories).

Premium Southwest Salad with Grilled Chicken (330 calories) and Creamy Southwest Dressing (120 calories).

Artisan Grilled Chicken Sandwich (360 calories).

Sides: Side Salad with Low-Fat Balsamic Dressing (50 calories), Apple Slices (15 calories), or Strawberry Flavored Low-Fat Yogurt Tube (50 calories).

Olive Garden

Cup of Minestrone Soup (110 calories).

Baked Tilapia with Shrimp (360 calories).

Spaghetti with Meat Sauce Mini Pasta Bowl (280 calories).

Sides: Famous House Salad with Low-Fat Dressing (100 calories). Easy on the dressing.

Outback Steakhouse

6 Oz. Outback Special Sirloin (254 calories).

5 Oz. Grilled Chicken on the Barbie (198 calories).

Perfectly Grilled Salmon (383 calories).

Sides: Asparagus (60 calories) or Plain Sweet Potato (289 calories).

Panda Express

Broccoli Beef (150 calories).

Mushroom Chicken (170 calories).

String Bean Chicken Breast ( 190 calories).

Sides: Mixed Vegetables (80 calories) or Cup of Hot and Sour Soup (120 calories).

Panera Bread

Breakfast: Power Almond Quinoa Oatmeal (290 calories), Steel Cut Oatmeal with Strawberries and Pecans (340 calories), or Egg Whites, Avocado and Spinach Breakfast Power Sandwich (400 calories).

Half Thai Chicken Salad with Low-Fat Thai Chili Vinaigrette (275 calories). Easy on the dressing.

Half Roasted Turkey and Avocado BLT on Sourdough (270 calories).

Classic Salad with Chicken with White Balsamic Apple Vinaigrette (380 calories). Easy on the dressing.

Sides: Fresh Fruit Cup (60 calories), Cup of Low-Fat Chicken Noodle Soup (110 calories), Baked Potato Chips (120 calories), Cup of Low-Fat Vegetarian Black Bean Soup (150 calories), Sprouted Whole Grain Roll (160 calories), or Cup of All-Natural Turkey Chili (210 calories).



P.F. Chang’s

Steamed Buddha’s Feast (260 calories).

Ahi Tartare with Avocado (320 calories).

Sides: Small Spinach with Garlic (120 calories), Two Vegetable Spring Rolls without Sauce (210 calories), 6 Oz. Brown Rice (310 calories).

Quiznos

Breakfast: Ham and Egg Grilled Flatbread (300 calories).

Half Apple Harvest Chicken Salad with Acai Vinaigrette (340 calories).

Sides: Small Chicken Tortilla Soup (120 calories), or Pasta Salad (170 calories).

Red Lobster

Wood - Grilled Fresh Tilapia (260 calories).

Broiled Flounder Dinner (450 calories).

Half-Pound Steamed Snow Crab Legs (90 calories).

Lunch Size Garlic - Grilled Shrimp Skewer (230 calories).

Sides: Steamed broccoli (50 calories), Cup of Manhattan Clam Chowder (80 calories), or Plain Baked Potato (200 calories).

Starbucks

Drinks: Tall Café Latte with Nonfat Milk (100 calories).

Breakfast: Classic Whole Grain Oatmeal (160 calories), Egg and Cheddar Breakfast Sandwich (280 calories), Spinach and Feta Breakfast Wrap (290 calories).

Roasted Tomato and Mozzarella Panini (390 calories).

Hearty Vegetable and Brown Rice Salad (430 calories).

Subway

Breakfast: 6 inch Flatbread with Egg White, Swiss Cheese, and Spinach (340 calories) or 6 inch Flatbread with Egg White, Ham, Spinach and Tomato (300 calories).

6 inch Veggie Delight on 9 - Grain Wheat with Avocado (290 calories).

6 inch Turkey Breast on 9 - Grain Wheat with Lettuce, Tomatoes, Onion, Green Peppers, and Cucumbers (280 calories).

Chopped Salad with Chicken and Oil and Vinegar Salad Dressing (410 calories). Easy on the Dressing.

Chopped Salad with Roast Beef and Honey Mustard Salad Dressing (200 calories). Easy on the Dressing.

Sides: Apple Slices (35 calories), 1 Oatmeal - Raisin Cookie (200 calories), Lay’s Original Oven - Baked Potato Chips (120 calories).


Taco Bell

Fresco Chicken Soft Taco with Lettuce and Pico De Gallo (140 calories).

Fresco Grilled Steak Taco with Lettuce and Pico De Gallo (150 calories).

Fresco Chalupa Supreme Chicken (340 calories).

Fresco Burrito Supreme with Chicken (390 calories).

T.G.I Friday’s

Bourbon Barrel Chicken (270 calories).

Bourbon Barrel Mahi Mahi (260 calories).

Lunch Size Grilled Chicken Cobb Salad with Low-Fat Balsamic Vinaigrette (350 calories). Easy on the dressing.

Sides: Coleslaw (90 calories) or Tomato Mozzarella Salad (110 calories).

Wendy’s

Half Asian Cashew Chicken Salad with Light Spicy Asian Chili Vinaigrette (235 calories). Easy on the dressing.

Half Power Mediterranean Chicken Salad with Light Spicy Asian Chili Vinaigrette (275 calories). Easy on the dressing.

Ultimate Chicken Grill Sandwich (380 calories).

Grilled Chicken Wrap (270 calories).

Sides: Apple Slices (35 calories), Garden Side Salad with Italian Vinaigrette (95 calories), Small Chili (170 calories), Plain Baked Potato (270 calories).


Eating Healthy on the Road

Tips for Eating Healthy On The Road

1) Hit the road with healthy options. If you are driving to your

destination, pack a cooler of bottled water, fresh fruit, unsalted

nuts, cereal, string cheese, or cut veggies. The 100-calorie packs

are a good option for something sweet, and they are portioned

out for you. Avoid salty snacks that will make you thirsty and

lead to extra bathroom stops.

2) Choose healthy options at convenience stores or gas stations.

When you stop at convenience stores and need a snack, try fruit,

string cheese, pretzels, cereal bars (like Nature Valley™), low-fat

milk, beef jerky, or fresh sandwiches with turkey or ham. Check

the label for serving size on these convenience foods. You may

think they are one serving, but they might actually be two or

three.

3) Avoid fast food restaurants. If fast food restaurants are your only option, check menus for items that are

baked, braised, broiled, grilled, poached, roasted, or steamed. Order fruit, yogurt, or a salad as your side, and

drink water or low-fat milk instead of soda.

4) Plan ahead. Research your destination online and find out what food options are available along the way.

This will help you plan to eat at places that offer healthy options.

Source: Kari Paige, RD, LD; Johnson Hy Vee Dietician

Water

Skim or 1% milk

Fresh fruit

Canned fruit in fruit juice

Raw vegetables with low-fat dip

Kashi cereal bars

Kashi Wheat Thins crackers

Triscuit crackers

KIND granola bars

Peanut butter sandwich with whole wheat bread

Low-sodium tuna packets (water-packed)

Almonds/peanuts/mixed nuts (Unsalted)

Hard boiled eggs

Low sodium beef jerky or turkey jerky

Light/natural popcorn

Rice cakes

Baked potato chips

Light yogurt

String cheese

Tracking Your Food

Tracking Your Food

Writing down what you eat is like seeing a day’s worth of food laid out before you.

This can help identify your good habits (such as eating three daily meals and choosing healthy snacks) and your bad habits (such as unhealthy snacking all day and drinking mostly sugary drinks).

There are many different ways to keep track of what you eat. You can write it down on paper, keep notes on your computer or digital device, or use a diet tracking website or app. You track the times you eat, the foods you eat, portion sizes, and notes about what you were doing or feeling at the time using most of these methods.

At the end of the day, review your food list (Food Diary) and ask these questions: To control hunger:

Did I eat healthy meals? Did I have filling foods (including water) with every meal or every snack?

Did I eat enough fruits, vegetables and fiber from whole grains? Did I plan for healthy snacking to help conquer cravings?

To reduce calories:

Did I keep portions small?

Did I limit sugary, high-calorie foods and beverages? Did I include fruits and vegetables with every meal or snack?

Did I eat when I was not hungry? If yes, what was I feeling or doing that made me eat? In today’s world, technology is making our lives more convenient each day. With just the touch of a button

you can start your car, record your favorite TV shows, get directions, and even track what you eat! The

below apps allow you to log what you are eating throughout the day, as well as track your calories. And the

best part about it - they are free!

MyPlate Calorie Tracker by Livestrong

MyFitnessPal

Calorific

Lose It!

My Food Diary

Source: www.heart.org

http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Conquer-the-Craving---Learning-to-Resist-Temptation_UCM_427999_Article.jsp

Food Logs

Daily Total: Daily Total:

Morning Snack Calories

Lunch Calories

Dinner Calories

Afternoon Snack Calories

Dinner Calories

Afternoon Snack Calories

Breakfast Calories

Breakfast Calories

Lunch Calories

Morning Snack Calories

Date:

Total:

Total:

Total:

Total: Total:

Total:

Total:

Total: Total:

Total:

Date:

work well healthy eating guide - rasmussen group€¦ · full (also known as mindless eating), and...

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