Chapter 17 Planning Healthy Meals 433 Copyright Goodheart-Willcox Co., Inc. quickly complete each meal by adding a piece of fresh fruit. Packing a thermos of milk or a frozen box of juice will provide a cool drink with lunch. Keep food safety in mind when packing lunches. Use food containers that will maintain foods at the proper temperatures until mealtime. Choosing from a Menu In the United States, many food dollars are spent on foods prepared away from home. This includes foods purchased from concession stands, vending machines, take-out counters, and all types of restaurants. You have less control over the appeal, nutrient content, and cost of foods when eating out. However, you can control the foods you choose to order. Many restaurants offer a variety of choices for their health-conscious custom- ers. Most restaurants offer nutrition information for their menu items. Sometimes healthful options are marked by a special symbol on the menu. In addition, menu terms can help you identify foods that may be high in fat and sodium (Figure 17.17). You may find healthful eating a bit more challenging when eating at fast-food restaurants. This is because many fast foods are high in sodium, fat, and calories. One large burger, French fries, and a milk shake can supply half a day’s calorie needs for many teens. This meal is low in fiber and vitamins A and C. It contains approximately 1,400 milligrams of sodium, and over 50 percent of the calories come from fat. You do not have to avoid fast-food meals. However, registered dietitian nutri- tionists suggest selecting foods wisely and adjusting other meals throughout the day to balance calorie and nutrient intake. Menu Clues Menu Clues Terms Suggesting Higher Fat Content Au gratin or in cheese sauce Hollandaise Breaded In its own gravy, with gravy, pan gravy Buttered or buttery Pastry Creamed, creamy, or in cream sauce Rich Fried, French-fried, deep-fried, batter-fried, panfried Scalloped Terms Suggesting Higher Sodium Content Barbecued Mustard sauce Creole sauce Parmesan In a tomato base Pickled In broth Smoked In cocktail sauce Soy sauce Marinated Teriyaki Figure 17.17 Avoid menu items described using these terms. These foods will be higher in fat and sodium.