The following are two of the Chesprocott’s Healthy Communities Coalition Health Tips, being offered by the Health District on a weekly basis throughout 2018:
It’s easy to stray off the healthy eating path. When you don’t plan your meals, you’re more likely to go to a fast food drive-through or microwave a chicken pot pie.
If your schedule makes it hard to find time for food shopping or cooking, try creating a weekly menu of healthy recipes you can select from. This menu should include food that’s simple and quick to prepare; has healthy protein choices, such as lean meats or poultry; uses whole grain and vegetable ingredients; and stays yummy as leftovers.
Shop in bulk and, for perishable items, pick frozen or canned options with no salt added. Then, when it’s time to whip up a meal, you’ll have everything you need.
You can also take every Sunday or any day of the week to meal prep, or for preparing your meals ahead of time. Use sectioned containers to include all important food groups, such as veggies or grains.
Meal prepping is ideal especially if you are often on-the-go. Here are five ideas for simple snack boxes for busy people:
2 ounces of Lox
1 hardboiled egg
1 cup of cucumber slices
4 Wasa crisps
1 cup of kale chips
12 raw almonds
1/2 cup of grapes
1/2 cup of roasted chickpeas
8 baked corn chips
1/2 cup of pico de gallo
1/2 cup of bell peppers
1 ounce of Pepper Jack cheese
1 cup of mango slices
1/4 cup of hummus
1 cup of cherry tomatoes
10 medium olives
1 cup of grapes
2 mini pitas
8 wheat crackers
4 ounces of sliced turkey
1 ounce of Jack cheese
1 cup of carrots and celery
1/4 of Ranch dressing
Eating out can be great, especially when you don’t have time to prepare a meal or want to celebrate a special occasion without the work.
The problem is that ordering can feel like a guessing game if you’re watching your diet. But there are ways to stay in control and keep your restaurant visit healthy.
Start by ordering water, unsweetened tea or other sugar-free drinks. Then, fill up on low-calorie appetizers, such as salads and grilled vegetables, instead of bread and creamy soups. Check the menu before you go.
Fast-food restaurants have nutrition information online to help you make a healthier choice.
Order your meal before everyone else. Other people can influence decisions without us really noticing.
For the main dish, choose broiled, baked, sautéed, grilled or steamed foods over fried ones. The same goes for sides—say “no” to fries and “yes” to baked potatoes. Avoid “special sauces,” butter or whipped cream or ask for them on the side.
You can also ask for smaller portions or share your meal with your fellow diner(s). If it’s still too much food, get a container before you begin eating and put half away to take home. Make sure to refrigerate the leftovers within two hours. Finally, choose fresh fruit for dessert.
Here is a quick guide to the terms on a restaurant menu to avoid and which to pick: