Q: Which of these parts of the chicken is the highest in fat?
Q: Which of these menu items has over 1,000 calories per serving?
Bacon Double Cheeseburger
Medium Chocolate Shake
Double Whopper w/ cheese sandwich
Croissan’which w/ sausage, egg, and cheese
Q: Which of the sandwiches does NOT contain 6g of fat or less?
Honey Mustard Ham
Q: Which item has the least number of calories?
Taco Salad with salsa
Grilled Stuffed Burrito
Q: What is the healthiest way to order a baked potato (besides plain)?
Sour cream and chives
Chilli and cheese
Broccoli and cheese
Bacon and cheese
Q: Which of these is the best breakfast option in terms of fat and calorie content?
Cranberry orange muffin
Maple walnut scone
Cinnamon raisin bagel w/ lite cream cheese
English muffin w/ jelly
Q: Which of these choices provides the least amount of calories?
12oz Cappuccino w/ soymilk
12oz Caramel frappuccino blended w/ coffee
12oz Coccoa, nonfat milk w/ no whip
12oz Eggnog latte w/ whole milk
Q: Which of these soups provides the greatest amount of fiber per serving?
Beef and barley
Cream of broccoli
Dining Hall (2)
Q: Which item has the greatest amount of calcium?
Tortellini salad (vegan)
1 slice veggie pizza
4oz snow peas
B. Double-Cheeseburger (490 calories)
D. Breast (24g fat)
C. Double Whopper w/cheese sandwich (1,010 calories)
A. Seafood Sensation (More than 6g fat)
C. Soft taco-chicken (190 calories)
A. Sour cream and chives (340 calories, 6g fat)
D. English muffin w/jelly (200 calories, 1.5g fat, .5g sat fat)
A. Tall Cappuccino w/ soymilk (100 calories)
B. Minestrone soup- (2.6g fiber, 11%)
C. 1 slice veggie pizza (156mg calcium)
Four Steps to Healthy Eating Away From Home
1. Plan Ahead
2. Make the Most of the Menu
3. Eat Well Anywhere
4. Take Control of Yourself
Never arrive ravenously hungry. Grab a snack – perhaps a piece of fruit, a few nuts or a glass of skim milk – before you leave home or work. By taking the edge off your hunger, you'll have more control when ordering or when digging into the basket of bread or tortilla chips. Select a restaurant carefully whenever possible. Review the menu on the outside window or call ahead to ask about healthy menu choices and if special requests are honored. If you must wait in the bar for your table, order a nonalcoholic beverage such as mineral water, club soda with lime or even a fruit juice "spritzer."
Tip-offs to High-Calorie and High-Fat Foods
au beurre Alfredo
au gratin parmagiana
Make the Most of the Menu
Don't order without knowing exactly what you are getting.
Double check choices advertised as "healthy." Vegetarian dishes, for example, can still be high in calories from oils, nuts and cheese sauce.
Ask about the size of portions, and if half-portions or lunch portions are available at dinner.
Don't forget to check if certain items can be served in a healthier manner. Can the broccoli be served without butter? Is skim milk available for coffee instead of cream?
Ask about words you don't understand, especially in ethnic restaurants. For instance, find out what Pollo Asado (roast chicken) means, or Florentine (with spinach), or melange (mixture)...
Make the Most of the Menu (Cont.)
Order soup and an appetizer instead of an entrée. Or split an entrée with a dining companion and order a salad. You'll save money as well as calories, and avoid the temptation to overeat.
Many restaurants are flexible with preparation methods. Ask if the "salmon fillet grilled with ginger cream" can be poached instead and served with the tomato-citrus purée mentioned with another entrée or the "ginger cream" could be served on the side so you decide how much to use!
Try fruit as an appetizer or dessert.
Eat Well Anywhere
Good Choices : Fresh sliced veggies in a pita with lowfat dressing • Cup of minestrone soup • Turkey breast sandwich with mustard, lettuce, tomato • Fresh fruit
Health Tips : For that big deli sandwich, order two extra slices of bread, remove half the filling, wrap in foil and refrigerate for the next day
Good choices: Grilled chicken breast sandwich (no sauce) • Veggie burger • Single hamburger without cheese • Grilled chicken salad • Garden salad • Lowfat or nonfat yogurt • Cereal • Lowfat milk
Health Tips : Bring a piece of fresh fruit to round out your meal • Keep salads healthy with lowfat dressing
Good choices : Broth-based soups • Fresh whole grain bread or breadsticks • Fresh greens • Chopped veggies • Beans • Lowfat dressing • Fresh fruit salad
Health Tips : Avoid marinated beans and oily pasta salads
Good Choices : Wonton soup • Pho (Vietnamese noodle soup) • Hot and sour soup • Steamed vegetable dumplings • Vegetable mixtures over steamed rice or noodles
Health Tips : Request that vegetables be steamed or stir-fried with as little oil as possible • Request brown rice
Good Choices: Choose flavorful, healthful toppings such as peppers, onions, sliced tomatoes, spinach, broccoli or mushrooms.
Health Tips: Ask for your pizza with less cheese
Take Control of Yourself
Eat slowly. Experience the taste and texture of the food, the atmosphere, the conversation...
At buffets, cafeterias and food courts, all the choices may seem overwhelming. Take some time to examine your options before ordering.
Food portions are much too big in many restaurants, so listen to your body. Are you still hungry? Take half your meal home. Or even better, request a doggie bag when your entrée arrives so you can preplan the amount you will eat.
Take Control (Cont.)
If you just can't miss your favorite chocolate-raspberry torte, limit your portion by sharing with a friend or two.
Say good-bye to guilt... Remember that "splurging" once in a while on a higher-calorie item is not a problem for most people. Just get back to your usual balanced eating habits and be sure to keep up with your regular exercise.