hydro one health & wellness - 2010 healthy eating on the road learning how to make healthier...

Hydro One Health & Wellness - 2010

Healthy Eating on the Road

Learning how to Make Healthier Food Choices at Restaurants


Healthier Fast Food Choices

Use the basics of Canada’s Food Guide

Common sense guidelines

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php


Tips for Ordering

Make careful menu selections – pay attention to the descriptions on the menu.

Drink water with your meal. “Undress” your food. Don't be afraid to special order.


Sugar in Drinks

240210165165145Calories

15 tsp9 tsp10 tsp8 tsp10 tspSugar (teaspoons)

58.5 g37.5 g39 g33 g40 gCarbs from sugar

60 g49.5 g42 g39 g40 gTotal carbohydrates

Grape J uiceCherry J uiceApple J uiceOrange J uiceCoca-Cola12 ounces of >>>>>>>

240210165165145Calories

15 tsp9 tsp10 tsp8 tsp10 tspSugar (teaspoons)

58.5 g37.5 g39 g33 g40 gCarbs from sugar

60 g49.5 g42 g39 g40 gTotal carbohydrates

Grape J uiceCherry J uiceApple J uiceOrange J uiceCoca-Cola12 ounces of >>>>>>>


Tips for Ordering

Watch portion size Watch your salt Avoid buffets – even seemingly

healthy ones like salad bars. Eat mindfully.


The Big Burger Chains

Less Healthy choices Double-patty hamburger with cheese,

mayo, special sauce, and bacon Fried chicken sandwich Fried fish sandwich Salad with toppings such as bacon,

cheese, and ranch dressing Breakfast burrito with steak French fries Milkshake Chicken “nuggets” or tenders Adding cheese, extra mayo, and

special sauces

Healthier choices Regular, single-patty hamburger

without mayo or cheese Grilled chicken sandwich Veggie burger Garden salad with grilled

chicken and low-fat dressing Egg on a muffin Baked potato or a side salad Yogurt parfait Grilled chicken strips Limiting cheese, mayo, and

special sauces


Fried Chicken Chains

Less healthy choices Fried chicken, original

or extra-crispy. Teriyaki wings or

popcorn chicken Caesar salad Chicken and biscuit

“bowl” Adding extra gravy

and sauces

Healthier choices Skinless chicken

breast without breading

Honey BBQ chicken sandwich

Garden salad Mashed potatoes Limiting gravy and

sauces


Big Taco Chains

Less healthy choices Crispy shell chicken

taco Refried beans Steak Chalupa Crunch wraps or

gordita-type burritos Nachos with refried

beans Adding sour cream or

cheese

Healthier choices Grilled chicken soft

taco Black beans Shrimp ensalada Grilled “fresco” style

steak burrito Veggie and bean

burrito Limiting sour cream or

cheese


Sub Sandwich Chains

Less healthy choices Foot-long sub High-fat meat such as ham,

tuna salad, bacon, meatballs, or steak

The “normal” amount of higher-fat (Cheddar, American) cheese

Adding mayo and special sauces

Keeping the sub “as is” with all toppings

Choosing white bread or “wraps” which are often higher in fat than normal bread

Healthier choices Six-inch sub Lean meat (roast beef,

chicken breast, lean ham) or veggies

One or two slices of lower-fat cheese (Swiss or mozzarella)

Adding low-fat dressing or mustard instead of mayo

Adding extra veggie toppings

Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced


Asian Food Choices

Less healthy choices Fried egg rolls, spare ribs,

tempura Battered or deep-fried

dishes (sweet and sour pork, General Tso’s chicken)

Deep-fried tofu Coconut milk, sweet and

sour sauce, regular soy sauce

Fried rice Salads with fried or crispy

noodles

Healthier choices Egg drop, miso, wonton, or

hot & sour soup Stir-fried, steamed, roasted

or broiled entrees (Shrimp chow mein, chop suey)

Steamed or baked tofu Sauces such as ponzu,

rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce

Steamed brown rice Edamame, cucumber

salad, stir-fried veggies


Italian / Pizza

Less healthy choices Thick-crust or butter-crust

pizza with extra cheese and meat toppings

Garlic bread Antipasto with meat Pasta with cream or butter-

based sauce Entrée with side of pasta Fried (“Frito”) dishes

Healthier choices Thin-crust pizza with half

the cheese and extra veggies

Plain rolls or breadsticks Antipasto with vegetables Pasta with tomato sauce

and veggies Entrée with side of veggies Grilled (“Griglia”) dishes


Inside the Food Guide


What Amount of Food do You Need?


Counting Food Guide Servings in a Meal


Count the Food Guide Servings in this Meal

125 mL (½ cup) fresh spinach (1 cup) carrot, cauliflower,

mushrooms, green beans, onion

about 90 mL (6 Tbsp) chickpeas

15 mL (1 Tbsp) peanut oil

Vegetable Curry


Canada’s Food Guide also Recommends:

Satisfying your thirst with water

Enjoying a variety of foods from

the four food groups


Canada’s Food Guide also Recommends:

Limiting foods and beverages high in calories, fat, sugar or salt

Examples include cakes and pastries, doughnuts and muffins, french fries and potato chips, nachos and other salty snacks, alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks


Read the Label

Compare the Nutrition Facts table on food labels to choose products that contain less fat, saturated fat, trans fat, sugar and sodium


Eating Well & Being Active Work Together for a Healthier You!

The benefits of eating well and being active include:

Better overall health Lower risk of disease A healthy body weight Feeling and looking better More energy Stronger muscles and bones


Be Active

Canada’s Physical Activity Guide recommends:

30 to 60 minutes of moderate physical activity into daily life for adults

At least 90 minutes a day for children and youth

Start slowly and build up!


Take a Step Today…

Have breakfast every day Walk whenever you can Spend less time being inactive Eat vegetables and fruit at all meals

and snacks Enjoy eating with family and friends Take time to eat and savour every bite


Visit Canada’s Food

Guide Online:

www.healthcanada.gc.ca/foodguide


Questions?

hydro one health & wellness - 2010 healthy eating on the road learning how to make healthier...

Documents

health wellness

cheese slide

fried chicken chains

healthier food choices

healthier fast food

asian food choices

openfaced slide

american cheese