Healthy Eating

How Do I Continue Healthy Eating?

Enjoy food and practice moderation

Food is one of life's greatest pleasures. All foods can be a part of a healthy diet. If your favorite foods are high in fat, salt, sugar, and calories, limit how often you eat them, but don't cut them out entirely. Eat smaller servings, eat them less often, or look for healthy substitutes. The key to a healthy, balanced diet is moderation. Eat a wide variety of foods, especially those high in nutrients, such as whole grains, fruits, vegetables, low-fat dairy products, lean meats, poultry, fish, cooked dry beans, nuts, and seeds.

Find creative ways to add fruits and vegetables to meals

• Add apple chunks, pineapple, and raisins to tuna salad.
• Add lots of colorful vegetables, such as red cabbage, carrots, and spinach, to green salads. Top with orange, nectarine, or grapefruit slices.
• Add green, red, or yellow pepper strips, carrots, cucumber, and broccoli to a pasta or potato salad.
• Add vegetables to pizza and sandwiches, and add fruits to yogurt and cereals.

Make healthy choices when eating out

There are usually healthy options at every restaurant, even at fast-food places. The type of restaurant you choose can help you make healthy choices. Ethnic restaurants, such as Indian, Thai, or Japanese, have lots of healthy dishes on the menu. Many fast-food chains are now offering healthier choices on the menu.

If you eat out a lot, try the following:

• Order a veggie pizza with a whole wheat crust or add lots of veggies to your pepperoni. Order a veggie pizza with grilled chicken instead of sausage or pepperoni. Ask for less cheese on your pizza.
• Order a pasta with roasted vegetables, grilled chicken, or marinara sauce. Choose cream-based sauces less often.
• Order a vegetable wrap or a grilled chicken wrap.
• Order vegetable soup or other broth-based soup, if available. Choose cream-based soups less often.
• Choose a variety of vegetables from a salad bar.
• Order foods that are broiled or poached rather than fried or breaded.
• Cut back on butter or margarine used on bread. Another healthy choice is to dip bread in olive oil instead.
• Order sauces, gravies, and salad dressings on the side so you can control how much you use.
• Share appetizers, desserts, and even entrées with your dining partner.
• Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon.
• Order a child's portion or take half of your meal home.
• Order the smallest portions at fast-food restaurants (don't be tempted to take the big meal at a reduced price). Try a salad or a broiled chicken sandwich.

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Author:	Caroline Rea, RN, BS, MS	Last Updated: February 23, 2007
Medical Review:	Ruth Schneider, MPH, RD - Diet and Nutrition Rhonda O'Brien, MS, RD, CDE - Diabetes Educator
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