1. Eating Out It can be healthy!

2. ASK ??? Take time to read menu. Many identify healthy options. Ask what is in the meal. Share with a partner or ask for a container. EAT SLOWLY!!! Remember that you are paying – Don’t feel guilty about asking questions or making a special request or substitution.

3. Fast Foods Watch out for “Jumbo”, “Deluxe”, and “Super Sized” Cheaper isn’t always healthier! Extra Value Meal Deal costs a whopping 1400 calories. The All You Can Eat Buffet is not your friend! Check the nutritional value. Average meal is 1000 calories. Plan ahead. Eat healthy the other days!

4. Know the Lingo… Avoid heavy cheese and creamy sauces. Broiled is usually better than fried, crispy, or breaded. “Steamed”, “grilled”, stir fried”, or “basted” is a good choice. Look for a medley of vegetables or fruit in the description. Order as sides – hold the butter! Low Cal Beware of low fat and low carb!

5. Don’t be Fooled Order without toppings Skip the bread basket and pass on the peanuts. Say yes to salad with dressing on the side. At the salad bar look out for fatty toppings. Choose WATER or low fat/skim milk!

6. Dessert Plan ahead before ordering your meal. SHARE! Consider fruit options but don’t be fooled! Low fat or fat free yogurt Sorbets are low cal but high in sugar.

7. Let’s look at the menus… McDonald’s cheeseburger happy meal with a Sprite. How can you make it healthier? Pick a healthy meal at McDonald’s

8. Let’s look at the menus… Mighty Taco Super Mighty, chips and salsa, large Pepsi Can you make it healthier? Tim Hortons What’s a better choice? Sesame Bagel with veggie cream cheese & coffee 2 doughnuts and a hot chocolate 5 chocolate timbits & iced cappuccino