Review the nutrition information to help you figure out what you might order ahead of time. To help make the healthiest choices, before you eat out check the restaurant’s website or look for calorie information posted on the menu. Dairy: Adding cheese to your burger will incorporate dairy in your meal.If you’re ordering fries, get a kids’ size, or split a small order with someone else. Vegetables: Add tomatoes, onions and lettuce to your burger.Fruits: Add an order of apple slices, unsweetened applesauce or a fruit cup.Grain: Opt for a whole grain bun when available.Go for a single cheeseburger, rather than a double. Protein: The meat patty is a source of protein.The good news is, it can fit within a healthy eating style: ![]() If dairy is not an option, opt for water instead of drinks with added sugars.īurger and Fries: A hamburger with fries is an American classic. Dairy: For a beverage, choose fat-free or low-fat milk.Vegetables: Order a small side salad and with dressing on the side, if possible.Fruits: Add an order of apple slices or a fruit cup on the side.Grains: The top and bottom of the bun each count as an ounce-equivalent of grains (or more) depending on their size.Consider grilled chicken nuggets where available. Protein: Select a grilled chicken sandwich or a small order of chicken nuggets.And ask for mustard instead of mayonnaise, which can save a significant number of calories and saturated fat.Ĭhicken: Chicken is a versatile protein that is featured on many menus when dining out. For a more healthful option, choose whole-grain buns where available. Most restaurants serve their sandwich options on white buns. To embrace healthier options at the drive thru, try including a small green salad with light dressing. Dairy: Including cheese in the burrito provides a source of dairy.Vegetables: Ask that bell peppers, tomatoes, onion or other vegetables be added to your burrito.Fruit: Order apple slices or another fruit option on the side.Protein: Eggs and beans are both good sources of protein.Grains: Opt for a whole wheat tortilla, if available, for your grain serving.Dairy: If your oatmeal isn’t made with milk, ask for low-fat or fat-free milk to drink on the side.īreakfast burrito: A carefully ordered burrito can provide options from all of the five food groups! Select a small burrito packed with goodies.Vegetables: Make a mental note to eat more veggies at lunch and dinner.Some fast food restaurants offer fruit options with kid’s meals. Fruit: If the oatmeal doesn’t come with fruit, ask if you can order some fresh fruit or unsweetened applesauce for a side.Protein: Adding unsalted nuts or seeds can boost protein.Grains: Oats are a whole grain that provides dietary fiber.MyPlate recommends that at least half of the grains you eat during the day come from whole grain sources. Oatmeal: Oatmeal is available at many places and is a great way to get whole grains. Here are some tips on how to incorporate the five food groups into some common breakfast menu items. For example, instead of adding white or brown sugar to oatmeal, add fruit. To eat within the MyPlate recommendations, focus on whole fruits more often instead of 100% fruit juice to get the added benefit of dietary fiber. When you decide to eat out, MyPlate offers a guide for selecting healthier options from the five food groups and helps you be mindful of portion sizes to stay within your calorie needs. However, many of us like to enjoy these treats occasionally. ![]() Some menu options can be high in salt and include extra calories from saturated fat and added sugars. MyPlate makes healthy eating easier and with a little creative thinking, you can apply this way of eating when you’ve got an urge for fast food. Lactose-free dairy and fortified soy versions of milk and yogurt are also options.
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