Eating in Restaurants
- Take a new turn to healthy foods eating
out over the holidays.
- Stick with the 2005
- Avoid the "Bigger is Better" syndrome
and choose smaller sizes or split a huge serving.
Reduce fats, saturated fats and cholesterol
- Choose plain burgers and beef sandwiches;
leave off the sauce, mayonnaise, cheese and bacon
- Avoid fried foods--fish, french fries,
onion rings, etc.
- Select broiled or poached instead
- Drink water, diet pop, tea, coffee
or lowfat milk
- Order your tacos or taco salads on
a plain (soft) tortilla
- Skip croissants and biscuits
- Eat raw veggies and green salads without
- Choose small portions
- Skip dessert
- Avoid coffee "whiteners"
- Use less ketchup, pickle relish,
jelly, honey, BBQ sauce, etc.
- Avoid gelatin salads
- Avoid sweetened fruits at the salad
bar--use fresh fruit instead
- Avoid sweetened soft drinks and
shakes--ask for milk, water, tea or coffee
- Skip sweet desserts
- No pickles
- Limit salad dressings--use a lemon
- Some diet pops have sodium, others
- Avoid restructured poultry and meat
(chicken nuggets, some roast beef)
- Limit sausage, ham, bacon and biscuits
- Ask for fries without salt
- Use salt sparingly
- Limit cheese
- Chose fresh vegetables and fruits
at the salad bar
- Select sandwiches with tomatoes and
- Choose whole grain or multi-grain
- Eat baked potatoes and the skins--go
easy on the toppings
- Choose foods which include dry beans--
burritos, chili, salad bar toppings
Quick and Healthy Foods
- Drink fruit juice instead of soda
or coffee in the car. You can keep 8- to 12-ounce cans or
bottles in your refrigerator, chilled and ready to go! Or
you can buy them at gas stations and fast food chains. Bring
with you fruits and vegetables that are in the can or can
be eaten by hand. Try these convenience foods - apricots,
grapes, apples, nectarines, bananas,orange segments, broccoli,
pears, carrots, plums, celery stalks, strawberries, cherries.
- Take advantage of easy options such
as precut, cleaned, and packaged fresh fruit and vegetables.
Frozen, diced, or canned fruits and vegetables are also easy
to use .
- Buy non-fat vanilla yogurt, fruit
juice, and fresh, canned, or frozen fruit to blend a quick
smoothie in the morning. Drink it at home - or pour it into
an insulated cup to keep it cold and take it with you.
- Buy pre-cut vegetables (packaged or
from the salad bar) for brown bag lunches and try dipping
in low-fat salad dressing.
- Buy frozen bags of berries, peaches,
or melon balls and use as needed.
Recipes for Health
- Just because a recipe calls for a specific
ingredient doesn't mean you must use that ingredient. Your favorite
recipes can be modified to make them more nutritious or lower
in fat by reducing or substituting ingredients that are more
acceptable. This fact sheet will show you a few ways to decrease
the amount of fat, calories, sugar and salt in your recipes.
It will also tell you how to increase the fiber in your recipes
to make your food more nutritious. Remember that recipes are
only guidelines - not rules - for preparing food. Don't be afraid
- Instead of modifying your existing
recipes, you can also find other recipes that are similar
to your recipes but have less fat or sugar and more nutritious
ingredients. Another way to control the amount of fat you
consume is to reduce the amount of food you eat. Remember:
fat should be 30% or less of your overall calorie intake.
To decrease your
total fat and calories reduce fat in baked products
- Reduce the amount of fat in baked
products by 1/4 to 1/3. For example, if a cookie, quick bread
or muffin recipe calls for 1 cup oil, use 2/3 cup instead.
(Do not use this method for yeast breads and pie crusts.)
- Use vegetable oil instead of solid
- Use plain lowfat or nonfat yogurt
instead of sour cream In baking, use plain lowfat or nonfat
yogurt in the same proportion as sour cream and save on saturated
fat calories. You can also substitute buttermilk or blended
lowfat cottage cheese. This method produces a savings of 44
grams of fat!
- 1 cup sour cream = 495 calories =
48 grams total fat = 30 grams saturated fat
- 1 cup lowfat yogurt = 145 calories
= 4 grams total fat = 2.3 grams saturated fat
- Use skim or 1% milk instead of whole
milk or half and half
- Another way to decrease the amount
of fat and calories in your recipes is to use skim milk or
1% milk instead of whole milk or half and half. For extra
richness, try evaporated skim milk. This method produces a
savings of 25 grams of fat!
- 1 cup half/half = 315 calories = 28
grams total fat = 17.3 grams saturated fat
- 1 cup 1% milk = 100 calories = 3 grams
total fat = 1.6 grams saturated fat
To decrease sodium
- Use low sodium or unsalted ingredients
- To decrease the amount of sodium in
your foods, use low sodium or unsalted ingredients in your recipes.
Sodium intake for adults should be 1,100 - 3,300 mg per day.
This equals about 1/2 to 11/2 teaspoons salt. (Do not omit salt
in yeast breads because it controls the rising action of yeast.)
- 1 teaspoon salt = 2,130 milligrams sodium
- 1 teaspoon soda = 820 milligrams sodium
- 1 teaspoon baking powder = 330 milligrams
To decrease sugar
- Reduce sugar by 1/4 to 1/3 in baked
goods and desserts. Cookies, quick breads and cakes can be
successfully baked this way. Substitute flour for the omitted
sugar. (Do not decrease sugar in yeast breads because sugar
feeds the yeast.)
- In addition to reducing the amount
of sugar in your recipes, you can increase the use of some
spices for flavor. Adding cardamon, cinnamon, nutmeg or vanilla
to your recipes will enhance the impression of sweetness.
Beef Facts - 3 ounce broiled patty:
|73 % lean
|85 % lean
|90 % lean
|95 % lean
|Beef eye of round
|Beef Top Sirloin