Menu

Refactual

We publish EVERYTHING sent to publish@refactual.com

Tips for healthy eating away from home

Focus on Nutrition
ISSUE #2 OF 6 IN AN E-MAIL SERIES
Harvard Medical School

Tips for healthy eating away from home


Image: iStock

With today’s hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket deli counter for lunch, ordering take-out for dinner, or splurging on a special meal at a favorite restaurant.

Meals away from home make it harder to control ingredients, calories, and portions. This can be particularly challenging for people with Type 2 diabetes (and for those of us trying to avoid getting this condition). The following tips can help you enjoy eating out without abandoning your efforts to eat well.

Product Page - Healthy Eating for Type 2 Diabetes

In this report, Healthy Eating for Type 2 Diabetes, you’ll learn about the components of a healthy diet for people with diabetes, as well as how to work with a dietitian, how to develop a meal plan, and how to fit physical activity into your schedule. You will learn how to recognize portion distortion, make wise choices while dining out, and stay on track with your weight-loss plan. Best of all, we’ve included 40 original recipes so you can put this advice into practice — starting today.

Read More

Ask how the food is prepared. Before you order, ask about ingredients and how the menu selections are prepared. Try to choose dishes made with whole grains, healthy oils, vegetables, and lean proteins. Meat that has been broiled, poached, baked, or grilled is a more health-conscious option than fried foods or dishes prepared with heavy sauces.

Look for less. Your eyes are the perfect instrument for sizing up portion sizes. Use your estimating techniques to size up the food on your plate.

1 thumb tip = 1 teaspoon of peanut butter, butter, or sugar

1 finger = 1 oz. of cheese

1 fist = 1 cup cereal, pasta, or vegetables

1 handful = 1 oz. of nuts or pretzels

1 palm = 3 oz. of meat, fish, or poultry

Plan on eating half your meal and take the rest home to enjoy for lunch or dinner the next day.

Order an extra side of veggies. Non-starchy vegetables, such as green beans, broccoli, asparagus, or summer squash, will help you fill up with low-calorie choices.

Think ahead. Learn important nutrition information ahead of time. Most fast-food chains provide calories, sodium, and fat content for their menu items. Check out www.calorieking.com for a listing of over 50,000 foods, including many restaurant items. You can also visit company-specific websites (such as www.mcdonalds.com or www.pizzahut.com) for nutrition breakdowns, or call and request a pamphlet. Many locations display posters with this type of nutrition information.

For more information on the essentials for a healthy diet and managing Type 2 Diabetes, purchase Healthy Eating for Type 2 Diabetes by Harvard Medical School.

Featured in this issue

Product Page - Healthy Eating for Type II Diabetes

Read More

Healthy Eating for Type 2 Diabetes

Featured content:

Understanding diabetes
The first-line treatment: Weight loss
The elements of a healthy diet
Meal-planning basics
•  … and more!

Click here to read more »

Harvard Medical School offers special reports on over 50 health topics.
Visit our website at http://www.health.harvard.edu to find reports of interest to you and your family.

PHONE ORDERS – please call our toll-free number: 1-877-6499457.


You are currently subscribed to Focus On as publish@refactual.com.

UNSUBSCRIBE FROM THIS FOCUS ON SERIES
SUBSCRIBE TO OTHER FOCUS ON SERIES
VIEW ARTICLE ARCHIVES
PRIVACY POLICY

Visit our website at: www.health.harvard.edu
Email us at: healthbeat@health.harvard.edu

FOLLOW US ON:  Facebook Twitter

Copyright © 2018 by Harvard University.
Harvard Health Publishing, 4 Blackfan Circle, 4th Floor, Boston, MA 02115, USA

* Please note, we do not provide responses to personal medical concerns, nor can we supply related medical information other than what is available in our print products or website. For specific, personalized medical advice we encourage you to contact your physician.

 

Leave a Reply