1. Hydro One Health & Wellness - 2010 Healthy Eating on the Road Learning how to Make Healthier Food Choices at Restaurants

2. 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

3. 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.

4. Hydro One Health & Wellness - 2010 Sugar in Drinks

5. 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.

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. Hydro One Health & Wellness - 2010 Inside the Food Guide

13. Hydro One Health & Wellness - 2010 What Amount of Food do You Need?

14. Hydro One Health & Wellness - 2010 Counting Food Guide Servings in a Meal

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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!

21. 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

22. Hydro One Health & Wellness - 2010 Visit Canada’s Food Guide Online: www.healthcanada.gc.c a/foodguide www.healthcanada.gc.c a/foodguide

23. Hydro One Health & Wellness - 2010 Questions?