Lose and Win

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Lose and Win
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• Session 6 Healthy Dining In and Out

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Healthy Dining In and Out
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Objectives

• Review healthy eating strategies
• Discuss ways to cook healthy at home
• Provide easy substitutions for ingredients
• Give tips for making healthier choices when
  eating out

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Healthy eating checklist

• Watch portion sizes
• Eat color including plenty of fruits and
  vegetables
• Choose whole grains
• Read the food label - know what you are eating
• Limit your intake of saturated fat, trans fat,
  cholesterol sodium and sugar
• Eat a variety of different foods
• Select healthy cooking options (baked, broiled,
  steamed)
• Go easy on sauces, dressing and condiments

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Whole grain examples
Not all brown bread is whole wheat - only bread
with whole wheat flour is considered whole wheat

• Whole wheat pasta
• Buckwheat pasta
• Brown rice
• Whole grain bread
• Oatmeal
• Quinoa
• Bulgar
• Whole cornmeal
• Whole grain cereal

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Healthy cooking tips
When you cook at home, you can control the
ingredients used and the cooking method

• Add vegetables to casseroles, soups or stews
• Use fruit in smoothies, cereals, and baked goods
• Cook with healthier fats such as olive oil or
  canola oil
• Try whole wheat pasta, brown rice, sweet potatoes
  instead of traditional white varieties
• Use smaller plates to control portion size

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Healthy cooking tips
Lean cuts of meat include Round, chuck, sirloin
or tenderloin cuts of beef. Loin, chops and
tenderloin cuts of pork. Breast meat cuts of
poultry.

• Use leaner cuts of meat and poultry
• Include salmon, albacore tuna, trout and other
  fish high in Omega 3
• Trim excess fat off of meat before cooking
• Add fresh or dried herbs and spices instead of
  salt
• Use healthy substitutions in your recipes when
  possible

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Healthy substitutions
Instead of Use
Whole milk 1 milk, skim milk or soy milk
Cream Low-fat half half
Creamed soups 1/2 can of soup and 1/2 can of 1 milk, skim milk or soy milk
Sour cream Reduced fat sour cream
Cheese Reduced fat or light cheese or reduce the amount of cheese
Mayonnaise Half of the amount or light mayonnaise
Vegetable oil Canola oil
Shortening or lard Butter
Whole egg Two egg whites
Salt No salt or 1/2 the amount
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10 healthy tips for eating out

• Start with a vegetable based soup or salad
• Order an appetizer portion instead of an entree
• Ask for condiments (butter, sour cream, mayo),
  dressings and sauces on the side
• Dont worry about getting your moneys worth
• Ask the server to box up half before bringing you
  the meal

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10 healthy tips for eating out

• Split desserts with the table or order fruit
• Choose water, unsweetened tea, soda water, diet
  soda or other non-calorie beverages
• Ask for steamed vegetables or fruit instead of
  fries
• Order simple dishes with few ingredients
• Ask your server for healthier alternatives

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Plan ahead

• Eat a small snack so you wont be over hungry
• Make sure the rest of your meals and snacks are
  low in calories
• Decide what you will order before you arrive at
  the restaurant
• Call the restaurant ahead of time and ask about
  healthier options
• Suggest another restaurant if you think
  youll have a difficult time choosing
  a healthy option

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A healthy eating plan

• What things will you do to help you eat healthier
  at home?
• What things will you do to help you eat healthier
  when you eat out?

• Visit health and wellness on myuhc.com, for
  24-hour online resources
• and tools that help make it easier to live a
  healthy life and to access an
• online health coach program for weight loss.

Consult with your physician before starting any
exercise/diet program