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Summary of
Contents:
Top Tips for Eating Out
Other Articles
Recipe of the Month
Other Recipes
We Can Help!
Who We Are
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Top Tips for Eating Out
- Check fast food and major franchises for nutrient listings on their website
- Look for terms that may signal healthy choices:
- Symbols
- Heart smart/Healthy pick
- Steamed, roasted, poached, tomato juice/sauce, in its own juice, broiled, garden fresh
- Watch out for:
- Buttery, creamy, gravy, Hollandaise sauce, fried, tempura, crispy
- Beware of marketing: "Fat Free" does not mean "Calorie Free"
- Watch out for alcohol...it stimulates your appetite!
- Choose healthy, low or no calorie beverages such as water, soda water with lime, juice, juice and soda water mixed together or tomato juice. Many restaurants serve 0.5L to 1L portions of pop. Say no to the free refills!
- Request the sauces and spreads on the side
- Substitutions?
- Substitute fries for salad or soup
- Ask for double the veggies and ½ the rice/starch
- Make sure you don't arrive too hungry. Have a small snack to help you make a sensible choice when you arrive.
- Eat less! Most restaurants will serve you a much larger portion than you would ever serve yourself at home.
- Order a lunch size rather than supper size
- Ask for a ½ portion?
- Take the leftovers home for your lunch the next day!
- Keep in mind:
- 1 cup pasta/rice = 2 grain servings; 1 bagel= 3 grain servings; 1 foot-long sub bun= 6 grain servings; 1 cup juice= 2 fruit servings;
- Palm of your hand - likely a good portion of meat for you
- Size of your fist - likely a good portion of starch/grains for you
The Big Picture
- Restaurant and fast food meals are often high in calories; high in fat - especially saturated/trans fats; high in sodium and low in vegetables and fruit.
- If you eat out regularly you need to plan to make healthy choices.
- If you eat out only occasionally don't worry about it - have what you like! All foods can fit!
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Moroccan Quinoa Salad
Makes 10 servings
What You Need:
· 3 cups cooked quinoa
· ½ cup chopped pitted dates
· ½ cup chopped dried apricots
· ½ dried cranberries
· ⅓ cup toasted slivered almonds
· 2 tbsp sunflower seeds
· 2 tbsp olive oil
· Rind and juice of 1 orange and 1 lemon
· 2 tbsp fresh chopped cilantro
· Chopped orange and yellow bell pepper (1/2 of each)
How You Prepare:
1. Cook quinoa and let cool.
2. Combine all ingredients in a separate bowl, except for almonds and sunflower seeds.
3. Add quinoa to the ingredients and mix together.
4. Just before serving, top salad with sunflower seeds and slivered almonds. Enjoy!
Nutrition Information Per Serving:
Calories: 325
Carbohydrates: 56 g
Protein: 9.0 g
Fat: 9.0 g
Dietary Fibre: 5.5 g
Click here for a printable PDF document
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We Can Help!
Get advice from the Registered Dietitians at Health Stand Nutrition Consulting Inc. To learn more about the following services click on the service of interest below:
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