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MAKING HEALTHY CHOICES. EATING TRENDS IN AMERICA. 65% of Americans Skip Lunch 50% Eat Frozen, Packaged or Take-Out Meals for Dinner Over 1/3 Have Less Than 30 Minutes To Prepare Meals 25% Say Speed & Easy Preparation Are Important Factors When Selecting Foods. FOOD MYTHS.

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eating trends in america
EATING TRENDS IN AMERICA

65% of Americans Skip Lunch

50% Eat Frozen, Packaged or Take-Out Meals for Dinner

Over 1/3 Have Less Than 30 Minutes To Prepare Meals

25% Say Speed & Easy Preparation Are Important Factors When Selecting Foods

food myths
FOOD MYTHS

You Should Only Eat 3 Meals Per Day

Healthy Meals Must Be Cooked or Hot

Your Eating Habits Are “BAD” If You Eat Out Often, & Use Frozen or Canned Foods

You Need A Lot Of Time To Eat Healthy Meals

healthy snacks
HEALTHY SNACKS

Bagels English Muffins

Fig Bars Raw Vegetables

Fresh or Dried Fruit Low-Fat Crackers

Cereal Applesauce

Yogurt Low-Sodium Soups

Half Sandwich Raisin Bread

Rice Cakes String Cheese

best vending machine picks
BEST VENDING MACHINE PICKS

Pretzels Dried Fruit

Animal & Graham Crackers

Low-Fat Pop Corn

Baked Chips

Peanuts & Trail Mix without Coconut

Lower-Fat Candy Bars

Power, Harvest & Clif Bars

shopping 8 easy steps
SHOPPING 8 EASY STEPS

1. Make a List

2. Shop At a Familiar Store

3. Arrange Your List By Store Aisles

4. Do Not Shop When Hungry

5. Avoid Chip, Cookie, & Other Tempting Aisles

6. Shop During Non-Peak Hours

7. Divide List Among Spouse, Kids, Etc.

8. Stock Up On Staples

building blocks for a healthy kitchen
Building Blocks For A Healthy Kitchen

Pastas Sliced Lean Meats

Cereals Low-Fat Crackers

Shredded Low-Fat Cheese

Boneless, Skinless Chicken Breasts

Whole Grain Bread Products

Rice, Barley & Other Grains

canned foods to stock up on
CANNED FOODS TO STOCK UP ON

Beans

Fruit Packed In Own Juices

100% Fruit and Vegetable Juices

Low-Sodium Soups

Vegetables

miscellaneous items
MISCELLANEOUS ITEMS

Tomato Sauce

Spaghetti Sauce

Peanut Butter

Canned Tuna and Salmon In Spring Water

Frozen Desserts – 100% Juice Bars, Sorbet, Low-Fat or Fat-Free Frozen Yogurt

Canola, Olive Oil, and Fat-Free Mayo

timesaving tips for produce
TIMESAVING TIPS FOR PRODUCE

Buy Them Pre-washed & Pre-cut

Buy Fruit – It’s the “Original Fast Food”

Salad Bars

Any Plain Frozen Fruits and Vegetables

meal timesavers
MEAL TIMESAVERS

Preplan Your Meals

Cook On Weekends and Freeze Meals

Use a Crock Pot

Microwave Veggies: Potatoes (don’t forget Sweet), Or Any Other Fresh or Frozen Veggies Meats: Lean Beef, Chicken, Pork & Fish

know your restaurant rights you have the right to ask for
KNOW YOUR RESTAURANT RIGHTSYou Have the Right to Ask For:

Dressings & Sauces On the Side

An Extra Plate To Split an Entrée

Meats Broiled, Baked, or Grilled, Instead of Fried

Low-Fat Milk Instead of Cream For Coffee

Baked Potato Instead of Fries

Lemon Wedges or Vinegar For Salads

Steamed Vegetables

to choose or not to choose
TO CHOOSE OR NOT TO CHOOSE

BEST CHOICESLEAST HEALTHY

Baked / Roasted Fried or Sautéed

Steamed / Boiled Butter Sauce

Charbroiled Creamed

Poached Breaded / Crispy

Mesquite-Grilled Au Gratin / Cheese Sauce

Marinara or Tomato SauceAlfredo / Meat Sauce

items to avoid when ordering fast food
ITEMS TO AVOID WHEN ORDERING FAST FOOD

Fried Foods

Cheese

Doubles

Meal Deals

Regular Salad Dressings

Toppings

Sauces