1. HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Six

2. Fit It In: Healthy Eating on the Run  Healthy Eating on the Road –Airplane Travel –Car Travel –Cruises –Hotel Survival  Nutritious Restaurant Eating

3. Healthy Eating on the Run  Plan your day  Keep food handy  Plan ahead  Get moving

4. Healthy Eating on the Road: Airplane Travel  Drink plenty of water  Order special meals ahead  Bring your own healthy snacks  Walk the airport corridors for an aerobic workout

5. Healthy Eating on the Road: Car Travel  Pack ready to eat foods  Stop for stretch breaks  Stop at a grocery deli or fast food restaurant with healthy choices  Balance protein and carbohydrate

6. Healthy Eating on the Road: Cruises  Choose the foods you truly enjoy  Balance, moderation, variety  Use the Hunger/Fullness Scale  Take advantage of the physical activity opportunities

7. Healthy Eating on the Road: Hotel Survival  Plan ahead for breakfast  Order a la carte menu items  Make physical activity a priority –Choose a hotel with a fitness center in or near it –Bring an exercise tape or jump rope to use in the room

8. Nutritious Restaurant Eating  Size up portion sizes  Leaner cuisine  Order you way  Avoid overeating  Bon Appetit

9. Fast Food Tour of Restaurants: Fast Food  Nutrition information is often posted  The menus are fairly standard from franchise to franchise  Beware of value-added meals  Let’s check out some menu’s… The Good News:

10. Pizza  Choose your own sauce and toppings  Start your meal with a small salad  Easy nutrient rich meals The Good News:

11. Deli Shops  One sandwich is usually enough for two  Add broth based soup  Add a small salad The Good News:

12. Mexican  Asada (grilled)  Veracruz-style (tomato sauce)  Salsa Verde (green chile sauce)  Mole Sauce (chili-chocolate sauce)  Soft tortillas  Entrees topped with lettuce and tomatoes The Good News: Healthy choices

13. Italian  Vegetable based entrees  Family style service lets you choose your own portion size  Flavorful tomato based sauces The Good News:

14. Asian  Rice is the cornerstone of the menu  Low fat meat and vegetable side dishes  Fortune cookies make a great dessert The Good News:

15. Maintaining Lifelong Habits  Small daily decisions will lead to long term habits  Pat yourself on the back  Deal with set backs  Take care of yourself  Enjoy yourself

16. The Plan: Week Six  Critique your restaurant choices  Begin making healthier choices  Visit one new ethnic restaurant  Continue to complete the Food and Activity Journals