Vegetable based entrees. Family style service lets yo

1
HEALTHY HABITS FOR LIFE

• A Common Sense Approach
• to Healthy Living

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 RoadCar 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 RoadCruises

• 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 RoadHotel 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
Tour of RestaurantsFast Food
The Good News

• Nutrition information is often posted
• The menus are fairly standard from franchise to
  franchise
• Beware of value-added meals

10
Pizza
The Good News

• Choose your own sauce and toppings
• Start your meal with a small salad
• Easy nutrient rich meals

11
Deli Shops
The Good News

• One sandwich is usually enough for two
• Add broth based soup
• Add a small salad

12
Mexican
The Good News Healthy choices

• Asada (grilled)
• Veracruz-style (tomato sauce)
• Salsa Verde (green chile sauce)
• Mole Sauce (chili-chocolate sauce)
• Soft tortillas
• Entrees topped with lettuce and tomatoes

13
Italian
The Good News

• Vegetable based entrees
• Family style service lets you choose your own
  portion size
• Flavorful tomato based sauces

14
Asian
The Good News

• Rice is the cornerstone of the menu
• Low fat meat and vegetable side dishes
• Fortune cookies make a great dessert

15
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

16
Maintaining Lifelong Habits
17
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