August 7, 2018

Dining on the Road

Whether on the road for vacation or work, maintaining a healthy diet can be challenging.  Following some simple tips can keep your diet on track:
1. Drink water before a meal to curb the urge to eat (especially if a complimentary bread basket is on the table). 
2.  In Canada nutritional information is now provided on many menus – use this information as a guide. 
3. Order sauces, gravies, and other condiments on the side so you can control the amount on your meal – just a little provides some extra flavouring but dousing your meal provides extra sodium and calories.
4. Watch portion sizes.  Some restaurant meals are enough for two servings – considering sharing a plate or asking for some to be packaged up for leftovers.
5.  Look for healthier options – choose items described as broiled, steamed, grilled, roasted, poached or baked instead of fried, creamy, crispy, dark meat, rich, and breaded.
6. Substitute the staple side of fries with veggies or a salad (dressing on the side)
7. Not all salads are healthy.  Extra dressings, candied nuts, cheese, bacon, and croutons add unexpected sugars and sodium.
8. Save calories and money by taking your own meal in a cooler when possible.  Fill it with fresh fruit, vegetables, yogurt and other healthy alternatives.
9. Avoid buffets – you will over-eat!
10.  Share a dessert or order fruit instead.  Avoid pastries and creamy options.
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