Choose more fruit and vegetables! Portion out 1 cup portions of fruit and vegetables into Ziploc bags or 1-cup Tupperware containers for an easy and portable snack on the go.
Avoid using full fat mayo. Instead choose light miracle whip and plain nonfat yogurt for macaroni salads, chicken/tuna salad and spreads. Try fat free Italian dressing for pasta salads and marinades.
Make your own marinade for meats. Use vinegars, 100% fruit juice, herbs and spices to add flavor to meat without all the excess sauce. Oils should be used in very small amounts.
Drink cautiously! Juice, spritzers and alcoholic beverages pack a lot of calories with little nutritional value.
When dining out, do your homework first! Take advantage of online menus and nutritional facts. Choose baked, broiled, steamed and grilled entrees.
Restaurants often serve up large portions. Share your meal with a friend or spouse, ask for half portions or ask for a to-go box to take half your meal home for a later meal.
When ordering at a restaurant, don’t be afraid for ask! Ask for sauces, dressings and butter to be served on the side. Ask for them to not bring the rolls or chips and salsa to the table while you wait. Ask for steamed vegetables as a substitute for other sides.
Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional