Living a Healthy Life -- Wellness and Physical Fitness
Classes:
Introduction > Take the Test > Nutrition and Meal Preparation > Exercise and Physical Fitness > Prevention and Regular Check-Ups > Special Considerations > Conclusion
Nutrition and Meal Preparation > Dietary Guidelines > Having a Balanced Diet > Food Preparation and Safety > Shopping > Storing > Cooking/Preparing Foods > Quick Tips for Cooking and Eating on the Go!
Quick Tips for Cooking and Eating on the Go!
Do you want to improve your diet but aren't sure you have the time or energy? It would be great to be able to sit down to three healthy, home cooked meals a day, but that's not always easy or even possible if you're juggling a job, school, family or other obligations. This doesn't mean there's no hope for a healthier diet, though! Here are some quick tips to help you make healthier choices in your day-to-day diet. Health experts and nutritionists have written entire books on the subject, so these are just meant to get you started. If you want more ideas, talk to your healthcare provider or contact the MTSTCIL staff for help on finding out more about healthy eating on the go. Or print a PDF version of these tips and keep it as a reference.
Healthy Tips for Eating on the Go
1. Think Small and Don't 'Supersize'!
Most restaurants, delis, and fast-food places serve portions that are much too large for a single person and single meal - and people usually continue to eat, even after they're full. Whenever possible, choose the smaller sandwich, serving, or option, or share a meal with a friend. You can always order more or have a snack later if you're still hungry.
2. Choose Healthier Snacks
Got the munchies? Try these healthy alternatives to common snacks:
- Whole Fruit (apples, grapes, oranges) instead of fruit bars or 'health' bars
- Pretzels, Unbuttered Popcorn instead of potato chips or corn chips
- Yogurt, Frozen Yogurt, or Frozen Fruit Shakes/Bars instead of ice cream
- Raisins, Nuts, Sunflower Seeds instead of candy
- 4-5 Tootsie Rolls instead of chocolate or candy bars
- Baked/Low-Fat Products instead of regular potato chips, cookies, etc.
3. Avoid Fried Foods
They are never the healthier choice. While a chicken or fish sandwich may seem healthier than a hamburger, it's not if it has been fried in oil. Avoid fried chicken or fish sandwiches, french fries, and other fried foods when possible. If you really can't resist the urge, think small and order the smallest portion or share a serving with a friend.
4. Add Something Green
Add vegetables and fruit to a meal to satisfy hunger, reduce calories, and increase nutrition. Order a half sandwich and salad instead of a whole sandwich at your favorite restaurant or ask them to add extra veggies and a little less meat to your favorite sandwich at the local deli. Choose a side of vegetables instead of macaroni and cheese or a fruit cup instead of cookies at the cafeteria.
5. Think Before You Drink
Sodas, cool-aid, and fruit 'drinks' give you nothing but extra calories. Drink water, milk, or juice for fewer calories and more nutrients. If you are really craving caffeine or the taste of something sweet, try switching to a diet soda or tea or coffee with artificial sweeteners.
6. Avoid the Extras
Whether it's an extra portion or extra toppings, 'extras' can make a healthy food choice higher in calories and fat. Salads, baked potatoes, turkey, lean chicken sandwiches, and even hamburgers can be pretty healthy as long as you don't smother them in dressings, cheeses, and the like.
7. Cook for More
So you don't have time to cook three healthy meals a day? How about cooking three healthy dinners in one day? Next time you're cooking, make extra servings and freeze or refrigerate for lunch or dinner later in the week. Just be sure to store the food properly.
8. Bring Your Own
Does your cafeteria only offer doughnuts for breakfast? Is the only snack machine in your school filled with potato chips and cookies? Bring healthy alternatives to work or school to cut down on calories and give yourself more choices. Bring low-fat muffins or bagels for breakfast. Make your own sandwiches or bring leftover meals for lunch. Or if you don't have the time, stock up on healthy snack foods at the grocery store and bring them to work or school.
9. Choose Whole Over Processed
When shopping and cooking, choosing foods that are whole or less processed usually leads to better nutrition. For example, try fresh vegetables instead canned or frozen (when possible), brown rice instead of white, wheat bread instead of white bread, and whole grain pastas and cereals.
Next: Exercise and Physical Fitness
