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Hydro One Health & Wellness - 2010
Healthy Eating on the Road
Learning how to Make Healthier Food Choices at Restaurants
Hydro One Health & Wellness - 2010
Healthier Fast Food Choices
Use the basics of Canada’s Food Guide
Common sense guidelines
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
Hydro One Health & Wellness - 2010
Tips for Ordering
Make careful menu selections – pay attention to the descriptions on the menu.
Drink water with your meal. “Undress” your food. Don't be afraid to special order.
Hydro One Health & Wellness - 2010
Sugar in Drinks
240210165165145Calories
15 tsp9 tsp10 tsp8 tsp10 tspSugar (teaspoons)
58.5 g37.5 g39 g33 g40 gCarbs from sugar
60 g49.5 g42 g39 g40 gTotal carbohydrates
Grape J uiceCherry J uiceApple J uiceOrange J uiceCoca-Cola12 ounces of >>>>>>>
240210165165145Calories
15 tsp9 tsp10 tsp8 tsp10 tspSugar (teaspoons)
58.5 g37.5 g39 g33 g40 gCarbs from sugar
60 g49.5 g42 g39 g40 gTotal carbohydrates
Grape J uiceCherry J uiceApple J uiceOrange J uiceCoca-Cola12 ounces of >>>>>>>
Hydro One Health & Wellness - 2010
Tips for Ordering
Watch portion size Watch your salt Avoid buffets – even seemingly
healthy ones like salad bars. Eat mindfully.
Hydro One Health & Wellness - 2010
The Big Burger Chains
Less Healthy choices Double-patty hamburger with cheese,
mayo, special sauce, and bacon Fried chicken sandwich Fried fish sandwich Salad with toppings such as bacon,
cheese, and ranch dressing Breakfast burrito with steak French fries Milkshake Chicken “nuggets” or tenders Adding cheese, extra mayo, and
special sauces
Healthier choices Regular, single-patty hamburger
without mayo or cheese Grilled chicken sandwich Veggie burger Garden salad with grilled
chicken and low-fat dressing Egg on a muffin Baked potato or a side salad Yogurt parfait Grilled chicken strips Limiting cheese, mayo, and
special sauces
Hydro One Health & Wellness - 2010
Fried Chicken Chains
Less healthy choices Fried chicken, original
or extra-crispy. Teriyaki wings or
popcorn chicken Caesar salad Chicken and biscuit
“bowl” Adding extra gravy
and sauces
Healthier choices Skinless chicken
breast without breading
Honey BBQ chicken sandwich
Garden salad Mashed potatoes Limiting gravy and
sauces
Hydro One Health & Wellness - 2010
Big Taco Chains
Less healthy choices Crispy shell chicken
taco Refried beans Steak Chalupa Crunch wraps or
gordita-type burritos Nachos with refried
beans Adding sour cream or
cheese
Healthier choices Grilled chicken soft
taco Black beans Shrimp ensalada Grilled “fresco” style
steak burrito Veggie and bean
burrito Limiting sour cream or
cheese
Hydro One Health & Wellness - 2010
Sub Sandwich Chains
Less healthy choices Foot-long sub High-fat meat such as ham,
tuna salad, bacon, meatballs, or steak
The “normal” amount of higher-fat (Cheddar, American) cheese
Adding mayo and special sauces
Keeping the sub “as is” with all toppings
Choosing white bread or “wraps” which are often higher in fat than normal bread
Healthier choices Six-inch sub Lean meat (roast beef,
chicken breast, lean ham) or veggies
One or two slices of lower-fat cheese (Swiss or mozzarella)
Adding low-fat dressing or mustard instead of mayo
Adding extra veggie toppings
Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced
Hydro One Health & Wellness - 2010
Asian Food Choices
Less healthy choices Fried egg rolls, spare ribs,
tempura Battered or deep-fried
dishes (sweet and sour pork, General Tso’s chicken)
Deep-fried tofu Coconut milk, sweet and
sour sauce, regular soy sauce
Fried rice Salads with fried or crispy
noodles
Healthier choices Egg drop, miso, wonton, or
hot & sour soup Stir-fried, steamed, roasted
or broiled entrees (Shrimp chow mein, chop suey)
Steamed or baked tofu Sauces such as ponzu,
rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
Steamed brown rice Edamame, cucumber
salad, stir-fried veggies
Hydro One Health & Wellness - 2010
Italian / Pizza
Less healthy choices Thick-crust or butter-crust
pizza with extra cheese and meat toppings
Garlic bread Antipasto with meat Pasta with cream or butter-
based sauce Entrée with side of pasta Fried (“Frito”) dishes
Healthier choices Thin-crust pizza with half
the cheese and extra veggies
Plain rolls or breadsticks Antipasto with vegetables Pasta with tomato sauce
and veggies Entrée with side of veggies Grilled (“Griglia”) dishes
Hydro One Health & Wellness - 2010
Inside the Food Guide
Hydro One Health & Wellness - 2010
What Amount of Food do You Need?
Hydro One Health & Wellness - 2010
Counting Food Guide Servings in a Meal
Hydro One Health & Wellness - 2010
Count the Food Guide Servings in this Meal
125 mL (½ cup) fresh spinach (1 cup) carrot, cauliflower,
mushrooms, green beans, onion
about 90 mL (6 Tbsp) chickpeas
15 mL (1 Tbsp) peanut oil
Vegetable Curry
Hydro One Health & Wellness - 2010
Canada’s Food Guide also Recommends:
Satisfying your thirst with water
Enjoying a variety of foods from
the four food groups
Hydro One Health & Wellness - 2010
Canada’s Food Guide also Recommends:
Limiting foods and beverages high in calories, fat, sugar or salt
Examples include cakes and pastries, doughnuts and muffins, french fries and potato chips, nachos and other salty snacks, alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks
Hydro One Health & Wellness - 2010
Read the Label
Compare the Nutrition Facts table on food labels to choose products that contain less fat, saturated fat, trans fat, sugar and sodium
Hydro One Health & Wellness - 2010
Eating Well & Being Active Work Together for a Healthier You!
The benefits of eating well and being active include:
Better overall health Lower risk of disease A healthy body weight Feeling and looking better More energy Stronger muscles and bones
Hydro One Health & Wellness - 2010
Be Active
Canada’s Physical Activity Guide recommends:
30 to 60 minutes of moderate physical activity into daily life for adults
At least 90 minutes a day for children and youth
Start slowly and build up!
Hydro One Health & Wellness - 2010
Take a Step Today…
Have breakfast every day Walk whenever you can Spend less time being inactive Eat vegetables and fruit at all meals
and snacks Enjoy eating with family and friends Take time to eat and savour every bite
Hydro One Health & Wellness - 2010
Visit Canada’s Food
Guide Online:
www.healthcanada.gc.ca/foodguide
Hydro One Health & Wellness - 2010
Questions?
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