What to Order
True or False: It's good to supersize a meal because it only costs 50 cents more.
False: Although you get a lot of food for the money, supersized foods are greatly over-portioned and add a lot of fat, calories, and sugar to your meal
Which is the healthiest dessert option? A) fruit cup B) soft serve ice cream, C) oatmeal raisin cookie, D) cheesecake bites
A) Fruit cup
A healthy side option alternative could include: A) Jalapeno poppers, B) side salad, C) mozzarella sticks
B) side salad would be the best option. (be careful not to add too much high-calorie and fat dressing)
True or False: The menu descriptive word smothered as in smothered pork chops means the fat has been removed.
False: Smothered means it’s covered in sauce such as gravy
How much of your plate should be fruits and vegetables?
1/2
Which of the following foods would be an excellent choice to order?
A) Extra mayonnaise on your sandwich B)Cherry turnover C) Low-fat yogurt D) Sweet Tea
Low-fat yogurt
True or False: a junior hamburger could be a healthy choice
True (smaller portion size)
You really, really want some ice cream, but you know you should not go overboard. What should you order?
A) a large milkshake B) a small soft-serve cone C) a banana split
B) small soft-serve cone
Which is the best option A) breaded chicken tender wrap, B) BBQ chicken wrap, C) deluxe chicken wrap
B) BBQ chicken wrap ("breaded" and "deluxe" are words to avoid)
How much of your plate should be a lean protein?
1/4
Which sauce would be the better choice for pasta?
A) Cheese sauce B) Marinara sauce C) Alfredo Sauce
B. Marinara sauce-lower in fat and calories
Name a beverage that would be a food choice at a restaurant.
Water, unsweet tea, light lemonade, 100% juice, low-fat milk
Which is the best option when purchasing snack foods at a convenience store: A) snack cake, B) cheese puffs, C) baked potato chips, D) individually packaged pie
C) baked potato chips - (75 cal per 1 oz)
Which words in the menu item roasted turkey melt with special sauce lets us know it is not a good choice?
"Melt" means high-fat cheese and "special sauce" is usually mayonnaise-based sauce)
How much of your plate should be a grain food?
1/4
True or False: When concerned about controlling calories, asking for a refill of unsweetened tea is okay
True. Unsweetened tea has no or minimal calories
What is the best type of bread and pasta products to choose?
Whole wheat
Fast food meals often lack certain food groups, name one and how can you correct not eating it with the fast food meal?
Fruits/Veg/Dariy-Add to another meal or snack for the day.
Name two words that indicate a fried food.
"crispy", "crunchy", and "breaded", Crusted, deep-fried, fried, fritter
How much of your grains should be whole grain?
1/2 of all the grains you eat should be whole grains
Which option would be the best option for breakfast?
A) Egg on an English muffin, B) cherry turnover, C) sausage biscuit, D) cinnamon roll
A) Egg on an English muffin, is a good choice. Biscuits, croissants, and pastries are high in fat, including saturated fat.
Which soup would be the healthiest option?
Broccoli cheddar soup or
tomato vegetable soup
Tomato vegetable soup
The broccoli cheddar soup is cheese and milk-based. More fat and calories.
Which would be the healthiest sandwich to order?
A) Crispy Chicken Sandwich B) Grilled Chicken Sandwich C) Breaded Fish Sandwich
B) Grilled Chicken Sandwich-Lower in fat and calories
True or False: A loaded baked potato is a good choice if you get it without the sour cream.
False: Loaded potatoes have butter, bacon, and cheese, along with sour cream which makes it high in fat, sodium, and calories
How many servings of low-fat dairy foods should you have a day?
3