Families are busy and on the go. That means that some meals may have to be eaten away from home. It is possible to eat healthy when you need to get your food at restaurants.
Ask for smaller or appetizer-size portions. Restaurants tend to "Supersize" food portions. This adds a lot of calories and fat to meals. Choosing smaller sized meals and beverages can help control the amount of fats, sugars, and calories. If you can’t get a smaller meal, pack up the other half and have it as leftovers the next day. Remember to store leftovers properly to keep them safe to eat later. Try to go directly home with your leftovers, but if you cannot, remember to bring a cooler in your car to store leftovers.
Other points to consider:
- Ask for grilled, steamed, baked, broiled, or boiled instead of fried foods.
- Ask for vegetables (without added sauces) and foods with whole grains.
- If the food is served with a sauce, ask for non-creamy sauces such as marinara, tomato/basil sauce, light vinegar & oil. Cream based sauces have added fat.
- Choose low-fat salad dressings; ask for salad dressings "on the side."
- Drink water or calorie-free beverages instead of soda.
Lesson Contents
I. It's a Family Affair: Introduction
II. It's a Family Affair: Facts about Weight
III. It's a Family Affair: Making Healthy Food & Physical Activity Changes
IV. It's a Family Affair: Appropriate Serving Sizes
V. It's a Family Affair: Preparing Healthy Meals
VI. It's a Family Affair: Dining Out
VII. It's a Family Affair: Family Mealtime Behaviors
VIII. It's a Family Affair: Keeping Active
VIII. It's a Family Affair: References
