Healthy menus and shopping strategies
Learning Center
Fast food tip: Get grilled
Can fast food be part of a healthy-eating plan? Sure, if you order wisely and choose fast food only occasionally. Skip fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, which are high in fat and calories. Instead select grilled or roasted entrees, such as chicken breast or lean roast beef.
Fast food tip: Have it your way
Can fast food be part of a healthy-eating plan? Sure, if you order wisely and choose fast food only occasionally. Instead of settling for what comes with your sandwich or meal, ask about healthier options or substitutions. For example, ask for lettuce and tomato and no condiments on your sandwich.
Fast food tip: Watch what you drink
You can eat healthy away from home, even at fast-food restaurants. Be smart about what you get to drink. Many beverages are high in calories. A large (32-ounce) soda can have close to 400 calories. A large shake can have more than 650 calories. Choose water or unsweetened iced tea instead.
Try these quick, fun breakfast options
Don't skip breakfast, even if it's become a bore. Change it up with these healthy breakfast options: 1. A whole-wheat pita stuffed with hard-boiled eggs. 2. Leftover vegetable pizza. 3. A tortilla filled with vegetables, salsa and low-fat shredded cheese. 4. A smoothie blended from fruits, some low-fat yogurt and a spoonful of wheat germ. 5. Whole-wheat crackers with low-fat cheese or peanut butter.
Healthy fast food? Yes it's possible
You can eat healthy away from home, even at fast-food restaurants. Try these tips: 1. Keep portions small. 2. Choose grilled items, such as turkey or chicken breast. 3. Order an entree salad with vegetables and grilled chicken or shrimp. 4. Select a healthy side dish, such as fruit or a baked potato. 5. Skip sodas and shakes. Instead, order water or unsweetened iced tea.
Keep your breakfast cereal healthy
Dry cereal can be a good option for breakfast, at home or on the go. If you make healthy choices, that is. Three key features to consider are fiber, calories and sugar. Choose cereal that has at least 3 grams of fiber a serving, but aim for 5 or more. Aim for cereal with less than 160 calories a serving if you're dieting. And because many cereals, even those for adults, can be high in added sugar, avoid those that list sugar among the first few ingredients.
Think outside the cereal box
Bored with breakfast? Ditch the sugary cereal. Go for something savory. Try a whole-wheat sandwich with lean meat and low-fat cheese or a whole-wheat pita stuffed with vegetables. With a little creativity, breakfast can be healthy, convenient and fun, especially if you think outside the box.
Organic foods: What the labels mean
If you're interested in buying organic food products, make sure you know what to look for. To carry the U.S. Department of Agriculture organic seal, products must be 100 percent organic or be made with at least 95 percent organic ingredients. No other products can carry the organic seal.
Health-boosting nutrients: Antioxidants
Antioxidants, such as vitamins C and E and carotenoids, may help protect cells from damage caused by free radicals. Other antioxidants include flavonoids, tannins, phenols and lignans. Plant-based foods are the best sources. These include fruits, vegetables, whole grains, nuts, seeds, herbs and spices, and even cocoa.
What are added sugars?
Beverages such as soda and fruit drinks are a major source of added sugar in the U.S. diet. Added sugars contribute calories but no essential nutrients to your diet. Dietary guidelines recommend limiting added sugars to less than 10 percent of total calories. That's 200 calories for a 2,000-calorie-a-day diet. Consider that a 12-ounce can of soda has upwards of 100 calories from added sugars.
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