VBE
When you eat out at restaurants, it’s important to be conscientiousness of the amounts of calories and fats in the food. Lucky for us, they make ‘Restaurant Nutrition’ apps for our smart phones! Most restaurants offer healthier options, but you still need to be aware of common misconceptions. Ask for your salad dressing on the side, make sure the “fruit” smoothie is actually made of fruit and isn’t all sugar, and if it says “stuffed french toast” it’s loaded with lots of extra sugar and fat.
Plan ahead by packing healthy snacks!
- Trail mix with dried fruit (raisins, cranberries, apricots), nuts and seeds
- Granola bars/cereal bars/energy bars
- Fresh fruit
- Sliced vegetables
- Whole grain crackers & bagels
- Peanut butter
- String cheese
- Low fat yogurt (squeezable tubes)
- Hydrating beverages (water, sports drink, 100% fruit juice)
Healthier fast food choices:
- Breakfast: Scrambled eggs, French toast, waffles, pancakes (limit syrup), English muffins, whole grain toast
- Fast food: Low-fat sandwiches (turkey, ham, lean roast beef, grilled chicken breast, low fat cheese, tomato, lettuce) or grilled chicken salad with reduced-fat dressing
- Side dishes: baked potatoes, chili, mashed potatoes (easy on toppings)
- Mexican: Burrito or soft tacos with grilled vegetables, chicken or fish
- Low-fat milk, 100% fruit juice/fruit smoothies
Healthier sit-down choices:
- Protein: grilled chicken breast, fish, eggs; with fruit and vegetables (salad, fresh fruit, steamed vegetables)
- Grains: whole grain toast, bagels, pasta, bread, rice; with marinara/low-fat cheese/meat sauce
- Fresh salads, fruits & vegetables, pasta salads, lean meat slices & soups (easy on dressings/salads with creamy mayonnaise dressing)
- Low-fat milk, 100% fruit juice/fruit smoothies
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