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Session 11

Session 11: Group Share Begin the discussion by allowing participants to freely ask questions about this or previous sessions during the group discussion.

Healthy Ways To Eat at Restaurants We all like to eat at a restaurant from time-to-time, whether at a coffee and bagel shop for breakfast, a fast-food joint for lunch, or a nice sit-down location for dinner. However, when someone else is making your food, you don’t always know what ingredients they are using or how healthy (or unhealthy!) the dish might be. But that doesn’t mean you have to cut restaurants out of your life! Here are some tips that will help you continue to enjoy your time with family and friends at restaurants while maintaining a healthy lifestyle: Be informed and prepared! ► Think about what you are eating the rest of the day (not at the restaurant) and factor that into your “total nutrition budget” for the day (e.g., total calories, total sodium, etc.) ► Ask if nutritional information is available and pay attention to calories, sodium, sugars, fat and cholesterol Order it your way! ► Don’t be afraid to ask for substitutions ► Ask for whole-wheat bread for sandwiches ► Ask for salad dressing to be served on the side. Then use only as much as you want Make savvy decisions! ► Start your meal with a salad packed with veggies to help control hunger and feel satisfied sooner ► After you make a healthy decision, stop reading the menu! And try to order first (listening to others’ choices can be tempting!!) ► Order water or fat-free/low-fat milk, unsweetened tea, or other drinks without added sugars ► Choose main dishes that include vegetables—your plate should be 50% vegetables! ► Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed ► Choose a “small” or “medium” portion for main dishes, side dishes, and beverages. If main portions at a restaurant are larger than you want, try one of these strategies:  Order an appetizer-sized portion or a side dish instead of an entrée  Eat the low-calorie foods on your plate first  Share a main dish with a friend

Session 11; Page 189

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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