Chapter 8 Making Healthy Choices 153
Copyright Goodheart-Willcox Co., Inc.
portion. Consider ordering an appetizer instead of
an entree. Split an entree with a friend. Do not feel
you have to consume all the food you are served.
You can always ask to have a take-home bag for
food you do not fi nish. You might even want to
have half of your entree packed before you begin
eating. This will keep you from accidentally eating
more than you had intended. These are all ways to
help keep calories in balance.
Consider having water with your meal instead
of ordering a soft drink. Water is a great thirst
quencher, and this choice will save you money as
well as calories from added sugars (Figure 8.15).
Foods eaten away from home are not always
eaten in restaurants, but the same guidelines can be
used when choosing foods from vending machines
and in the school cafeteria. These guidelines also
apply at the snack bar in the mall and the concession
stands at ball games and festivals.
Eating out, like shopping for and preparing
food, requires thought. Choose the right amounts
from the food groups in MyPlate. Be aware of
foods that are high in calories, added sugars,
saturated fat, and sodium, too. Make healthy
eating a lifetime habit.
of Tips for
Healthy Eating
• Order meat, poultry, or fish that are described as grilled,
steamed, stir-fried, baked, broiled, or poached
• Order meats with loin or round in the name
• Share an entrée with a friend, order a half-sized portion, or ask
for half the entrée to be packaged in a take-home bag before
you begin eating
• Avoid sauces and gravies or request they be served on the side
• Select sauces that are tomato based rather than cream based
• Ask for the bread basket to be removed from the table or request
whole-grain options
• Request whole-grain pasta or brown rice
• Ask to substitute steamed vegetables, roasted sweet potatoes,
coleslaw, or a green salad for French fries or potato chips
• Select potato salad, coleslaw, or other salads that are dressed
with vinaigrette rather than creamy dressings
• Request salad dressings, gravies, or sauces be served on the
side so you can control the amount you use
• Order vinegar and oil dressing rather than creamy salad dressings
• Drink water or seltzer with lime or lemon
• Order unsweetened iced herbal teas
• Skip the sugar and cream in your coffee or tea
• Limit smoothies, they can be very high in calories
• Understand cappuccino, caffe mocha, chai tea, or other sweet
hot beverages supply many calories
• Order fresh or poached fruit for dessert
• Share one dessert with a friend
©iStock.com/Pingebat Bella Melo/Shutterstock Bella Melo/Shutterstock Alexander Ryabintsev/Shutterstock Alexander Ryabintsev/Shutterstock
Figure 8.15 View the restaurant’s menu online before you arrive so you have all the information you need to
make a healthy choice. Can you think of additional tips for making healthy choices when eating away from home?
Copyright Goodheart-Willcox Co., Inc.
portion. Consider ordering an appetizer instead of
an entree. Split an entree with a friend. Do not feel
you have to consume all the food you are served.
You can always ask to have a take-home bag for
food you do not fi nish. You might even want to
have half of your entree packed before you begin
eating. This will keep you from accidentally eating
more than you had intended. These are all ways to
help keep calories in balance.
Consider having water with your meal instead
of ordering a soft drink. Water is a great thirst
quencher, and this choice will save you money as
well as calories from added sugars (Figure 8.15).
Foods eaten away from home are not always
eaten in restaurants, but the same guidelines can be
used when choosing foods from vending machines
and in the school cafeteria. These guidelines also
apply at the snack bar in the mall and the concession
stands at ball games and festivals.
Eating out, like shopping for and preparing
food, requires thought. Choose the right amounts
from the food groups in MyPlate. Be aware of
foods that are high in calories, added sugars,
saturated fat, and sodium, too. Make healthy
eating a lifetime habit.
of Tips for
Healthy Eating
• Order meat, poultry, or fish that are described as grilled,
steamed, stir-fried, baked, broiled, or poached
• Order meats with loin or round in the name
• Share an entrée with a friend, order a half-sized portion, or ask
for half the entrée to be packaged in a take-home bag before
you begin eating
• Avoid sauces and gravies or request they be served on the side
• Select sauces that are tomato based rather than cream based
• Ask for the bread basket to be removed from the table or request
whole-grain options
• Request whole-grain pasta or brown rice
• Ask to substitute steamed vegetables, roasted sweet potatoes,
coleslaw, or a green salad for French fries or potato chips
• Select potato salad, coleslaw, or other salads that are dressed
with vinaigrette rather than creamy dressings
• Request salad dressings, gravies, or sauces be served on the
side so you can control the amount you use
• Order vinegar and oil dressing rather than creamy salad dressings
• Drink water or seltzer with lime or lemon
• Order unsweetened iced herbal teas
• Skip the sugar and cream in your coffee or tea
• Limit smoothies, they can be very high in calories
• Understand cappuccino, caffe mocha, chai tea, or other sweet
hot beverages supply many calories
• Order fresh or poached fruit for dessert
• Share one dessert with a friend
©iStock.com/Pingebat Bella Melo/Shutterstock Bella Melo/Shutterstock Alexander Ryabintsev/Shutterstock Alexander Ryabintsev/Shutterstock
Figure 8.15 View the restaurant’s menu online before you arrive so you have all the information you need to
make a healthy choice. Can you think of additional tips for making healthy choices when eating away from home?