Tips for eating healthy at home and outside

1

Eating healthy is possible and I will give you few tips that will help you choose and prepare healthier foods. They are as following:

At home

• Choose canned fruits packed in water rather than syrup.

• Eat lower-fat cookies, such as graham crackers or fig bars.

• Go for non-hydrogenated peanut butter instead of hydrogenated peanut butter which will be solid at room temperature.

• Use reduced-calorie salad dressings on your salads like lemon juice and herb vinegar.

• Use mustard, ketchup, or low-fat mayonnaise on your sandwiches instead of regular mayonnaise.

• Eat water-packed rather than oil-packed tuna.

• Try low-sodium, low-fat crackers instead of regular crackers.

• Try whole-wheat or multigrain bread instead of white bread.

• Try whole-wheat tortillas instead of regular flour tortillas.

• Eat extra lean ground beef (5% fat) instead of regular ground beef (25% fat).

• Add vegetables like tomatoes, lettuce rather than cheese, to your sandwiches.

• Eat grilled, baked, broiled chicken without the skin instead of fried chicken.

• Try low-fat frozen yogurt instead of regular ice cream.

• Sprinkle slivered nuts or sunflower seeds on your salad.

• Prepare fish such as salmon or mackerel twice a week.

• Use canola oil when baking.

• Fry foods with a little bit of olive oil rather than butter, margarine, or lots of vegetable oil.

Dining out

In any restaurant:

• Order for main dishes that are grilled, roasted, baked or broiled, instead of pan-fried or deep-fried.

• Request a salad dressing, sauce, or gravy on the side and use sparingly.

Never be scared to ask for special requests, like something be cooked with less fats.

When ordering a sandwich:

• Choose mustard instead of mayonnaise.

• Ask for rye bread or whole-grain bread.

• Add lettuce and tomato.

When Eating Chinese Outside

• Order a side dish of steamed broccoli.

• Have brown rice instead white rice.

At fast food places:

• Choose water or low-fat milk instead of regular soda.

• Order a grilled chicken sandwich.

• Order smaller burgers. Skip the cheese and processed meat.

At pizza places:

• Get salad with low-fat dressing instead of pizza slice.

• Ask for vegetable toppings, like peppers or mushrooms, rather than meat toppings.

• Request half the cheese.

• Order for whole-wheat crust.

Stay healthy!
Kiran

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