Dining Out
A "trick" to use when eating out to consume half the calories/fat
What is split a meal? (with another diner or for leftovers)
This "super food" has about 80 calories, 8 gms of protein, but has cholesterol so must be limited to 4-5 per week
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?
Nutrition information on food labels is based on this
What is a serving size?
A hidden source of calories/sugars that we often order at a restaurant
What are alcoholic beverages?
Choosing fruits and veges with bright/deep colors will contain more of these
What are nutrients?
a quarter of your meal plate should be taken up by these 2 food groups
What are protein sources and carbohydrate sources?
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?
The number of pencils and pens Anne Marie loses in one day
What is 47?
Another "trick" to utilize to make healthier menu choices when eating out
What is read the menu before eating out?
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, with more nutrient value and more fiber
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?
In addition to serving size, this measurement is also important to know when reading food labels
What is servings per container?
Menu "catch phrases" to avoid when ordering a meal at a restaurant
What are sauteed in butter, fried, salted, sauced, dressing?
Often overlooked, these super foods are high in protein and fiber (think chili)
What are beans, soy products and lentils?
These are 2 examples of "healthier" oils to cook with and add to foods
What are olive oil and cannola oil?
These can replace the salt that you add to foods at the table
What is Mrs. Dash, paprika, onion powder, garlic powder
These types of fat contribute to coronary artery disease and are listed on our food labels
What are saturated fats and trans fats?
Food prep requests we can make when ordering our meals to cut down on fat/calories
What are broiled, baked, grilled, sauce on the side, prepare without salt/butter
This super food is high in omega 3 fatty acids, but is not fish
What is avocado (or walnuts)?
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
Healthier food prep, cooking, and serving options to request when ordering your restaurant meal
What are broiled, grilled, baked, sauces and dressings served "on the side", prepare without butter/salt?