|
|
 |
Down Shift
|
|
| Healthier Eating: |
|
EAT BETTER ON THE ROAD
3 easy changes drivers can make:
Downshift your sodas: Once a day, have a bottle of water instead of your usual can of soda. Eliminating just one can of soda per day will drop a pound of fat per month!
Downshift your lunch: Twice a week, have your usual sandwich, but eat it without the bread. Wrap your sandwich meat in large pieces of lettuce.
Downshift your portions: If you can't live without your pretzels, buy the small bag instead of the large. Whenever you normally order a large, order a small. Don't eat more than you need to feel full...Eat slowly and wrap-up your leftovers.
SMALL CHANGES CAN MAKE A BIG DIFFERENCE.
Take it one gear at a time. Try these tips for healthier eating on the road.
Rules for fast food
Snacking on the road
What should you avoid in restaurants? 5 things to stay away from
What should you order at a diner? 6 easy substitutions
Tips for your favorite restaurants
Rules for Fast Food:
Get it grilled! Stay away from fried foods. Get the grilled chicken sandwich instead of the fried.
Never supersize! If you can't live without the french fries, get a small. If you really want a cheeseburger, go for it-- just don't get the double.
Add a salad! Most fast food restaurants have side salads on the menu. Start with one of those—it will fill you up and you'll eat less of everything else.
Hold the dressing! Try your favorite sandwich without the mayonnaise, sauce or dressing.
Choose water! Avoid milkshakes, sodas, or fruit juices. Try to drink two glasses of water with each meal.
back to top
Snacking on the Road:
Snacking is not a bad thing. Spacing out meals throughout the day can help keep your energy high, and may stop you from overeating at mealtime. The key is to be choosy when buying or packing your snacks for the road. What's the best choice for a snack?
|
If you usually snack on something crunchy:
|
 | Best option: VEGGIES! Bring a bag of celery or carrot sticks. You can even bring your favorite dressing to dip them into. You'll get the crunch without the calories.
|
| Or start slowly with baked tortilla chips, pita chips or low-salt pretzels instead of your usual potato chips.
|
If you usually snack on something sweet:
|
| Best option: FRUIT! Bring a box of raisins or a bag of grapes to nibble on. Or any of your favorite fruits will do. You'll get the sweet taste, plus fiber and vitamins.
|
| Or start slowly with sugarless candy or a granola or protein bar instead of your usual candy bar. |
back to top
What should you avoid in restaurants? Five things to stay away from:
| 1. | Bread. Tell the server you don't want bread or rolls on the table. (If you can't live without bread downshift your portion: Take the top piece of bread off your sandwich or burger. Or ask for whole wheat or multi-grain bread.)
|
| 2. | Sauces. Order your dressings and sauces on the side, so you can control how much you use.
|
| 3. | Appetizers. Stay away from fried appetizers or creamy soups.
|
| 4. | High fat salads. When at a salad bar, stay away from high-fat items like cheese, creamy dressings, chopped eggs, croutons, olives and bacon bits.
|
| 5. | Skin and fat on meat. Take the skin off poultry when it arrives, and remove visible fat from meat. |
back to top
What should you order at a diner? Six easy substitutions:
back to top
Tips for your favorite restaurants:
|
| At Italian restaurants, choose red marinara sauces over white, creamy ones. Try a fish dish or meatless pasta instead of entrées made with sausage or meatballs. Eat plain Italian bread instead of buttery garlic bread. And go easy on the grated Parmesan cheese.
|
| At Mexican restaurants, enjoy salsa or picante sauce, but limit guacamole, cheese and sour cream. Opt for corn tortillas over flour ones, and avoid refried beans. Try soups and salads instead of fried foods, and look for fresh seafood on the menu.
|
| At Asian restaurants, order a stir-fried chicken or fish and vegetable dish. A steamed main dish is an even better choice. Instead of fried rice, ask for steamed rice.
|
| At a Pizza place, try the whole wheat crust once in a while. Stay away from extra cheese. Go for the buffalo chicken topping instead of the sausage or pepperoni. Or just add MORE vegetables to your favorite meat pizza. Blot the extra oil with a paper towel. And if nothing else: eat one less piece than you usually do. |
back to top
|
|
|
|
|
EMAIL THIS PAGE
PRINT THIS PAGE
|
|
