Healthy Shopping, Cooking and Eating

Fast and fried food. Fast food is generally not the best choice, but sometimes it's the only choice, so we have to learn to make it work for us. Order roast beef or grilled chicken sandwiches and do the fixings "your way." Pluck any visible fat from the meat before eating it. Keep the portions small. No "double" anything or "going large." Order items without cheese, mayo or "special sauce." Take a rain check on the shake or fruit pies. Avoid the "value meal" that usually comes with fries or tater tots. Try unsweetened iced tea, diet soda, coffee, tea, milk or juice instead of sugary drinks.

It goes without saying that fried food is not part of a healthful diet. Develop a taste for baked products — like baked potato chips or corn chips. Try breaded and baked chicken instead of fried. If you must fry, use healthy oils like olive or canola, and add as little as possible. If you are a fried-food junkie, wean yourself off as much as possible. Control your potions and make it an occasional treat, instead of the centerpiece of your meal or your daily comfort food.

Why do I eat thee snacks? Let me count the reasons. We snack for many reasons. Snacks taste great, they're easy, they satisfy cravings, snacking kills time, and many crunchy or gooey foods are fun. Healthy snacking can be a good way to maintain your energy level and add nutrients to your life, but the vending machine need not be the only answer. Make your own snacks by packing healthy, quick, and easy-to-grab foods such as little bags or containers of ready-to-eat vegetables (e.g., celery sticks, cucumber wedges, and cherry tomatoes). Or make healthier choices with snacks that are store bought, like pretzels or low-fat yogurt. Keep them with you in your briefcase, office, car and home.

Your just desserts
Dessert is a fact of life. You can still have it, just be health-wise about it. Substitute low-fat or fat-free baked goods, cookies, and ice cream. They still taste great — we promise. Choose fruit. It tastes great, is filling, and provides energy. If the thought of a pear for dessert doesn't exactly fill you with breathless anticipation — try a fun finger fruit like raspberries, blueberries or strawberries. Just put a reasonable amount on a plate instead of eating from the container.

Warning! Low fat does not equal "eat all you want." Just because something is fat free or low fat doesn't mean you can eat as much as you want. Many low-fat or nonfat foods are also high in calories. Eat everything in moderation.

Assignment #4
You've learned a lot. Now show yourself just how much. Take the quiz again and then give yourself a big cyber-pat on the back.

Way to go! Coming up next...weight-loss facts and tips.

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