Nutrition For Life
Is Within Reach

Nutrition for life will not permit us to use the excuse that healthy meals are not offered when we eat out.

There are some restaurants and spas that are beginning to add such items to their menu like blueberries and tofu. All of this in the attempt to have something healthy to offer their customers. I think this will help in our quest for nutrition for life, how about you?

We have to start somewhere. Following is a list of suggestions that will help.

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Ask for whole wheat bread for sandwiches.
• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. then use only as much as you want.
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sauteed.
• Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
• Order an item from the menu instead heading for the “all-you-can-eat” buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

1. Order an appetizer or side dish instead of an entree.
2. Share a main dish with a friend.
3. If you can chill the extra food right away, take leftovers home in a “doggy bag.”
4. When your food is delivered, set aside or pack half of it to go immediately.
5. Resign from the “clean your plate club”-when you’ve eaten enough, leave the rest.

• To keep your meal moderate in calories, fat, and sugars:

1. Ask for salad dressing to be served “on the side” so you can add only as much as you want.
2. Order foods that do not have creamy sauces or gravies
3. Add little or no butter to your food.
4. Choose fruits for dessert most often.

On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

I lived out of the U.S.A. for a number of years. I got into the habit of always packing food and drink as you never knew where you might have to stop. These definitely work for me as I work at my nutrition for life.

Check out the following links for additional information

Healthy Diets

Juicing



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