Healthy Eating on the Go
CDS Global
What is a healthy meal?
•Includes:• Lean protein• “Good” carbohydrates• Fruits and vegetables
www.ChooseMyPlate.gov
Building Blocks of a Healthy Meal
Protein•Builds skin, blood, cartilage, hair and muscle
Carbohydrates•Needed for energy and proper brain function
Fruits and Vegetables•Full of antioxidants, vitamins and minerals
Portion Control
Protein•Size of your palm or a deck of cards
Carbohydrates•Size of your fist
Fruits•Size of your fist
Vegetables•Unlimited ( except peas and corn )
Tips and Tricks
Prepare in advance• Make a weekly meal plan and grocery list• Wash and chop vegetables as soon as you get
home• Pre-package snacks in the proper portions
after getting home • Make your breakfast and/or lunch the night
before• Have non-perishable breakfast items out and
ready for morning
Invest in a large, reusable water bottle to carry with you• Refill throughout the day• Add sliced cucumbers, lemons or limes for a
flavor boost
http://www.choosemyplate.gov/
Breakfast
• Greek yogurt, handful of berries & a whole grain waffle
• Low-fat cheddar cheese, egg and turkey bacon burrito wrapped in whole grain tortilla with salsa
• Glass of fat-free milk, 1 tbsp. almond butter, strawberries and 1 tsp. dark chocolate chips topping plain instant oatmeal.
Lunch
• Reduced-sodium turkey breast on 100% whole wheat bread with mustard and tomato & a side of green grapes
• Romaine salad topped with 2 tbsp. vinaigrette, dried cranberries, baked chicken breast and toasted whole grain pita points
• Chickpea, black bean, edamame, chopped red pepper and avocado salad topped with light Italian dressing. Eat with whole grain crackers and a ripe peach
Snacks
• Reduced-fat string cheese and a plum
• Small handful of nuts and dried fruit
• Carrot sticks with light ranch and a glass of fat-free milk
• Celery sticks and 1 tbsp. natural peanut butter
• Soft spread cheese on whole grain crackers
• Shelf-stable hummus and sliced bell pepper
Eating Out
•Choose baked or grilled instead of fried or crispy
•Have steamed vegetables instead of French fries
•Look at online menu beforehand and plan what is best meal choice• Stick to it!
•Skip the bread basket
•Start with a side salad or broth-based soup
Eating Out
•Salad dressing on the side• Dip your fork
•Drink water with your meal
•Skip appetizers and dessert
•Remember portion sizes• Get a to-go box right away • Put away extra as soon as food arrives
In Summary
•Eating on the go can be healthy
•Use www.ChooseMyPlate.gov
•Include protein, carbohydrate & plenty of fruits and vegetables
•Remember to keep portion size in mind
•Prepare, prepare, prepare!
•Make wise choices when eating out
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