You may eat out a lot – many do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere.
Here are a few tips to help you eat healthy when ordering out:
Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.
Order the regular or child-size portion. Mega-sized servings are probably more than you need.
Tempted by sweet, creamy desserts? Order a small portion or ask if it can be divided and shared with everyone at the table.
At the sandwich shop:
Choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low-fat spreads. Share an extra large sandwich or main course with a friend or take half home for another meal. In place of fries or chips, choose a side salad, fruit or baked potato.
For desk-top dining:
Keep single-serve packages of whole grain crackers, fruit, peanut butter, soup or tuna around for a quick lunch. Food items on your desk, like nuts or candy, can lead to mindless eating. Keep all snacks and other food items in your desk to avoid the temptation to eat when you’re not hungry.
Always eating on the go:
Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal.
This tip sheet is provided by: www.eatright.org.
Here are a few healthy snacks for March Madness provided by MyPlate
Italian Bread Pizza
Ingredients
1/4 mini baguette or Italian bread (split lengthwise, or 2 split English muffins)
1/2 cup pizza sauce
1/2 cup mozzarella or cheddar cheese (part-skim, shredded)
1/4 cup green pepper (chopped)
1/4 cup mushrooms (fresh or canned, sliced)
vegetable toppings (other, as desired, optional)
Italian seasoning (optional)
Directions
Toast the bread or English muffin until slightly brown.
Top bread or muffin with pizza sauce, vegetables and low-fat cheese.
Sprinkle with Italian seasonings as desired.
Return bread to toaster oven (or regular oven preheated to 350 degrees).
Heat until cheese melts.
Asian Mango Chicken Wrap
Ingredients
2 ripe mangos (peeled, pitted, and diced)
1 1/2 cups chopped roasted chicken breast
2 green onions (sliced)
2 tablespoons fresh basil (chopped)
1/2 red bell pepper (chopped)
1 1/2 cups shredded Savoy or Napa cabbage
2 medium carrots (grated)
1/3 cup fat-free cream cheese
3 tablespoons natural creamy peanut butter (unsalted)
2 teaspoons low-sodium soy sauce
4 whole-wheat tortillas (8")
Directions
Cut mangos, vegetables, and chicken. Place in a mixing bowl and toss until well mixed.
In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce.
To assemble: lay out tortillas on a flat surface. On each tortilla, spread 1/4 of cream cheese mixture and top with mango, vegetable, and chicken mix. Roll up tightly, tucking in ends of tortilla. Secure with toothpicks.
To serve, cut each wrap in half.
If not serving immediately, refrigerate; keeps well overnight.
Baked Cauliflower Tots
Ingredients
2 cups grated or finely chopped cauliflower rice (about half a medium head)
1 egg
3 tablespoons flour
1/4 cup grated cheddar cheese
1/4 teaspoon salt
Directions
Preheat oven to 400 degrees F.
Lightly grease a baking sheet.
In a medium bowl, combine all ingredients and mix well.
Press mixture together to make about 15 small balls or logs and put them on the baking sheet with space between each one.
Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.
Hummus with Pita Bread
Ingredients
2 cups chickpeas (kabuli chana)
3-4 cloves garlic, minced
3-4 tbsp olive oil
3 tbsp tahini (sesame seeds)
1 tbsp lemon juice
1 tsp cumin powder (jeera)
½ tsp pepper
½ tsp red chili powder
Salt to taste
Fresh parsley and coriander leaves
Olives
Directions
Roast the white sesame seeds(tahini) then powder finely in a blender.
Soak the chickpeas overnight. Drain and boil with the salted water till soft.
In food processor or blender, place the boiled chickpeas.
Add garlic, salt, cumin seeds, tahini (roasted sesame seeds powder), red chili powder, pepper and salt. Add two tablespoons olive oil and blend. Add lemon juice and continue to blend till absolutely smooth.
Transfer this in the serving bowls. Before serving drizzle some olive oil on it. Sprinkle red chili powder.
Garnish with olives and fresh parsley or coriander on top and serve with pita bread.
Serve with Pita Bread
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