Dining OUT
These are the food preparation options that we should avoid when ordering from a menu
What are fried, sauteed in butter, breaded, cream sauce/dressing
This "incredible" food has about 80 calories, 8 gms of protein, but has cholesterol so must be limited to 4-5 per week (NO YOLK!)
What is an egg?
Half of your meal plate should be taken up with what?
What are fruits and veges?
The amount of sodium we should limit ourselves to daily (less if hx of heart failure)
What is 2000 mg?
These are the 4 nutrition categories that we want to see less of on our labels
What are trans fat, saturated fat, cholesterol, and sodium
These are food prep options that we should request when ordering from a menu
What are baked, grilled, broiled, poached, sauteed/pan seared in olive oil
To ensure fruits/veges have the most nutrients/antioxidants look for these "hues"
What are bright, colorful hues? (berries, dark green leafy)
This should be the smallest portion of your plate
What is carbohydrates?
These physical effects can be the result of a high sodium meal
What is swelling in feet, hands, around eyes, weight gain, and higher blood pressure?
This is where we like to see the DV (Daily Value) % on fats, cholesterol, and sodium
What is less than 5% per serving?
If your meal comes with dressing or sauce, you should request it this way
What is "on the side"?
These super foods have large amounts of protein and contain omega 3 fatty acids under the skin
What is fish? (salmon, swordfish, haddock)
This is a healthier form of carbohydrates to look for when buying breads, pasta, rice
What are whole grains?
Heavily processed foods tend to be very high in this to add flavor and act as a preservative
What is sodium?
These are two things that we like to see a high % of on our food labels
What are protein and fiber?
To avoid excess sodium, you can ask your server to prepare your meal without this
What is salt?
Often found in chili or tacos, these super foods are high in protein and fiber
What are beans, soy products and lentils?
Go to this website to find more info about balancing your plate
These can replace the salt that you add to foods at the table
What is Mrs. Dash, paprika, onion powder, garlic powder
These are important categories at the top of the nutrition label
What are serving size/servings per container
To control portion size, these are good options
What are splitting your entree, boxing half of entree before eating
This is an excellent choice to use when sauteeing veges, meats/fish
What is olive or canola oil?
Doing this prior to each meal will help you feel more full, decrease your appetite, and keep you hydrated
What is drinking 8 oz or more of water?
The foods that Americans eat regularly that contain the most sodium
What are pizza, burgers, cheese, hotdogs/sausages, cold cuts, soups, bacon
The worst type of fat on our food label
What is trans fat?