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Chapter 6 Nutrition
Nutrition
| Question | Answer |
|---|---|
| What healthy choices can you make while eating out? | Choose a restaurant that offers heathy choices. Avoid All-you-can-eat-buffets |
| What do you look for when reading the menu? | -Meats that are broiled baked or grilled -Foods with tomato-based sauces -Vegetables that are steamed, poached, or stir fried |
| What actions can you take when trying to make the right food choice? | Speak up and ask questions |
| What are some ways you can "Speak Up" when ordering? | -Ordering before your companions -Have the server identify the low-fat or low-calorie choices -Ask if you can have smaller portions |
| How can you prevent spoiling your diner? | Try not to fill up on empty calorie items (chips, breads, crackers) before your meal |
| What is the main factor in peoples food choices | Taste |
| How can you savor the flavor and enjoy your food | -Chew slowly -Put your fork down in between bites -Use lemon juices or vinegars to add flavor to salads |
| How long dos it take your brain to register that you are full | 15-20 minutes |
| How many portions do restaurants typically serve | 2-3 portion sizes |
| How can you stop eating before you full | -Cut your meal in half when it is served and ask the server to box the rest up -Stop eating when you are satisfied not full |
| How can you keep fast foods on your menu | Plan ahead, choose wisely, banning "super size", and limiting frequency |
| List some healthy breakfast choices | Pancakes, cereal with low fat milk, bagels or english muffins, or low fat muffins |
| List some healthy Entrees | Grilled chicken sandwich, baked chicken, bean burrito, cheese or veggie pizza, or a baked potato |
| List some healthy beverages | Diet soda, low fat milk, 100% fruit juices, unsweetened tea, or low fat shakes |
| List some healthy sides/desserts | French fries, yogurt, or salads with low fat dressing, |
| What some healthy choices for ITALIAN foods | -pasta with tomato sauce or marinara -Limit creamy or white sauces -Limit garlic bread -Choose vinegar or oil dressings for salads |
| What are some healthy tips for MEXICAN foods | -Limit chips -Limit frozen beverages -Choose fajitas nut limit sour cream -Order whole pinto beans -Stay away from taco salads |
| What are some healthy tips for CHINESE foods | -Choose dishes that are steamed or stir fried -Ask for salt to be limited -Choose vegetarian entrees -Choose steamed rice instead of fried |
| What are some healthy tips for THAI foods | -Limit dishes with coconut milk -Chose a variety of vegetables -Limit peanut sauces -Order salad rolls |
| What are some healthy tips for INDIAN foods | -Limit the fried foods and the ghee -Limit the high in fat-made with coconut milk, cream and whole milk yogurt |
| What are some healthy tips for STEAKHOUSES | -Choose lean cut meats -Trim all visible fats -Request it be broiled -Watch portion sizes -Eat baked potatoes |
Created by:
Jwill1
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