General

Healthy eating tips

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29 Jul 2016 - General
 
  • Keep portion sizes small

If the fast-food restaurant offers several sandwich sizes, pick the smallest. Bypass hamburgers with two or three beef patties, which can be close to 800 calories. Choose instead a regular- or children's-sized hamburger, which has about 250 calories. And skip the large serving of french fries and ask for a small serving instead. This switch alone can save 200 calories.

  • Choose healthier side dishes

Take advantage of the healthy side dishes offered at many fast-food restaurants. For example, instead of french fries choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal. Other healthy choices include apple or orange slices, corn on the cob, steamed rice, or baked potato chips.

  • Go green

Choose an entree salad with grilled chicken, shrimp or vegetables with fat-free or low-fat dressing on the side, rather than regular salad dressing.

Watch out for high-calorie salads, such as those with deep-fried shells or those topped with breaded chicken or other fried toppings. Also skip extras, such as cheese and croutons, which quickly increase your calorie count.

  • Opt for grilled items

Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Select grilled or roasted lean meats, such as turkey or chicken breast, lean ham, or lean roast beef.

  • Watch what you drink

Many beverages are high in calories. For example, a large regular soda (30 ounces, or 887 milliliters) has nearly 300 calories. Instead, order diet soda, water, unsweetened iced tea, sparkling water or mineral water. Also, skip the shakes and other ice cream drinks. Large shakes can contain more than 800 calories.

Thanks for the recommendations. This advice would benefit those who overindulge and those who are forced to choose the faster and easier option due to hectic schedules. Another useful tip that I found patients responded more positively to was suggesting substituting ingredients. It is a challenging hurdle to convince people to change eating habits they may have been doing most of their lives. I personally usually last a week when I try and change a habit!!

I like to suggest incorporati...
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