Nutrition Acquiring Plan in March Three

Think before you order

According to the 2006 Canadian Community Health Survey, 25 per cent of Canadians interviewed had eaten at a fast food restaurant the day before they were polled. Eating out doesn’t have to have a negative impact on your healthy eating plan, though. In fact, a little common sense can go a long way in making healthy food choices. There are a few things you can do to ensure your calorie intake stays within a reasonable range while dining out.

The most obvious way to cut calories is to avoid fried, breaded or stuffed foods, opting instead for those that are boiled, steamed, grilled or poached.

Educate yourself! Some restaurants have complete nutritional information available online or in-house – use this information to make an educated decision. Also, don’t be afraid to speak up and make a special request. Many restaurants are more than willing to make lower fat substitutions for parts of dishes listed on the menu.

Be mindful of portion size. It is no secret that portion sizes are on the rise, with restaurant chains increasingly using the amount of food they serve as a marketing weapon in the battle to attract customers. In fact, a study published in the Journal of the American Medical Association by researchers at the University of North Carolina at Chapel Hill found that the average size of a hamburger increased by 23 per cent between 1977 and 1996, soft drink sizes increased by 52 per cent and portions of french fries by 16 per cent. If you are served an extra-large portion, request that part of the meal be packaged to go before you even start eating — this will prevent you from overeating and reduce your calorie intake.

Convenient and mobile foods can fit into a healthy eating plan. Smart choices combined with some planning and common sense can help you maintain your healthy eating habits away from home.

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