1. Eating Out Smarts Make wise food choices... wherever you go!

2. General Tips Get to know healthy cooking methods and cooking terms. –Look for entrees that are steamed, baked, broiled, braised, poached or grilled –Limit sautéed, pan-fried, or deep-fried items. Request nutrition information about menu items when eating out to help you make healthier choices. Look for healthy selections for children.

3. Breakfast Basics Have breakfast every day. It may help control your hunger later in the day. Breakfast is a great opportunity to eat a variety of foods from the four food groups. If you’re in a rush, try making a breakfast smoothie with fruit, milk, yogurt, and ground flaxseed.

4. Healthy Choices in the Food Court Downsize it! –Super-sizing an item may be a great deal, but it can add a lot more calories, fat, and sodium. –If you can’t pass up a deal, share with someone or bring half home. Go for the grill. –Grilled items are lower in fat than deep-fried items. A battered, deep-fried chicken sandwich may have twice as much fat as a grilled chicken sandwich.

5. Healthy Choices in the Food Court (continued)‏ Take advantage of healthy options. –Enjoy a salad topped with a lower-fat vinaigrette dressing instead of a creamy dressing (such as ranch or Caesar). –Avoid crispy noodles on salads, bacon, or breaded or battered chicken.

6. At the Workplace Cafeteria Get the “lay of the land.” –Survey all the choices before you make a decision. –Ask if steamed rice or a baked potato is available instead of French fries. –Chose fruit or a fruit-based dessert. Hang out at a salad bar. –Try a bean, lentil, or fresh vegetable salad. –Add grilled meats for protein –Choose low-fat or vinaigrette salad dressing.

7. At the Workplace Cafeteria (continued) “Hold the mayo...” –Extras like bacon, butter, margarine, mayonnaise, sauces, gravy, chips, fries, poutine, and pop add up as excess fat and calories. –Try low-fat condiments like ketchup, mustard, salsa, and relish.

8. At the Workplace Cafeteria (continued) Try these pizza pointers. –Choose pizza with roasted vegetables and leaner meats such as ham or chicken instead of pepperoni, sausage, or bacon. –Ask about whole grain pizza crust. At the vending machine, –Choose fruits, fruit cups, nuts and seeds, water, milk, or 100% vegetable or fruit drinks. –If these choices are not available, talk to your supervisor about having them included.

9. In the Coffee Shop Designer drinks can pack a punch. –Many designer drinks contain as many calories as rich desserts. –Large drinks with syrups sometimes contain over 500 calories. –Opt for decaffeinated coffee, tea, or lattes or cappuccino made with milk. –Add milk instead of cream to your coffee.

10. Drink Smart Large servings of pop and other sweetened beverages provide calories but no nutrients. A large pop contains about 1/3 of a cup of sugar. Shakes can also be very high in calories and fat. Choose water, milk, and 100% fruit and vegetable juices instead.

11. At the Sushi Bar Be adventurous. –For a tasty lunch, take salmon (you can cook it) and roll it with nori (seaweed) and vegetables. Nori is also packed full of antioxidants and other nutrients. Salmon is a great source of DHA, EPA, and omega 3. –Teriyaki and sukiyaki are also healthy choices. –Tempura and other deep-fried items are very high in calories and fat.

12. Fill Up on Fibre Choose cereals with at least 2 g of fibre per serving. Chickpeas, beans, and lentils are great sources of fibre, as are vegetables, fruits, and whole grains. Eating foods high in fibre can help reduce your risk of colon cancer and heart disease.

13. When You’re on the Road Take care of yourself. –Try to eat every 4–5 hours. –Choose portable foods such as fruit, vegetables, whole grain sandwiches, milk, and yogurt. –Pack some travel snacks, such as fruit and nuts, whole grain crackers, dried fruit, cut-up vegetables, whole grain cereals, and water.

14. References Dietitians of Canada. (2005). Eating Out Smarts! www.dietitians.ca/eatwell Dietitians of Canada. (2005). Fast Food Options Tips for Making Healthy Choices. www.dietitians.ca/eatwell Adapted from Anneke Vink, 2007.