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Public Health and Environment
Eating Out
Many of us eat out often, sometimes four times per week. This can be tricky if you're trying to watch calories or make the best choices for health. There are guidelines you can follow to help you make a decision that fits into your life style and gives you the most nutrients with the least amount of fat. Avoid high fat foods by watching for these key words:
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Good Choices
- Stir Fry
- Steamed
- Broiled
- Poached
- Garden Fresh
- In Its Own Juice/Au Jus
- Tomato Sauce/Marinara
- Charbroiled
- Boiled
- Marinated in Juice or Wine
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High-Fat Choices
- Fried
- Crispy
- Buttery
- Creamed
- Alfredo or White Sauce
- In Its Own Gravy
- Cheese Sauce/Au Gratin
- Scampie Style
- Breaded/Battered
- Marined in Oil or Butter
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For Breakfast
- Choose fresh fruit, fruit juice, or low-fat yogurt.
- Ask for toast, bagels, or English muffins dry. Use jam or jelly instead of butter.
- Avoid breakfast meats such as bacon or sausage and skip the hash browns.
- Order pancakes or waffles without butter.
- Try an egg substitute.
- Request your cappuccino or other coffee beverage be made with skim milk.
For Lunch
- Ask for a plain baked potato and try low-fat yogurt, lean sour cream, or salsa (skip the butter).
- Order salads with dressing on the side.
- Select a single patty hamburger or cheeseburger.
- Request mustard instead of mayo or other "special sauce."
- Ask for skim or 1% milk.
- Order pizza with vegetables.
- Choose lean deli meats such as turkey or ham instead of bologna or salami.
For Dinner
Appetizers
- Go easy on rich sauces, spreads, dips, and batter fried foods.
- Limit the amount of chips and peanuts.
- Have a cup of soup instead of a bowl, preferably broth or tomato-based.
Entrees
- Select leaner choices such as sirloin, T-bone, chicken breast, or broiled fish.
- Eat only half the order or request the "petite" portion.
- Choose dishes flavored with herbs and spices rather than sauces, gravies, and dressings.
- Request a baked potato, salad, vegetable, or fruit instead of fries.
Vegetables/Salads
- Go easy on macaroni or any salads made with mayonnaise or other dressings.
- Order plain vegetables or those seasoned with herbs or lemon.
- Select raw vegetables, plain beans, and fresh fruit.
- Omit sunflower seeds, croutons, and bacon bits.
Desserts
- Ask for fresh fruit.
- Split a rich dessert with a friend.
- Order low-fat yogurt, fruit-ice, or sherbet.
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