HEALTHY HABITS FOR LIFE

A Common Sense Approach to Healthy Living

Week Six

Fit It In: Healthy Eating on the Run

Healthy Eating on the Road– Airplane Travel– Car Travel– Cruises– Hotel Survival

Nutritious Restaurant Eating

Healthy Eating on the Run

Plan your day Keep food handy Plan ahead Get moving

Healthy Eating on the Road: Airplane Travel

Drink plenty of water Order special meals ahead Bring your own healthy

snacks Walk the airport corridors

for an aerobic workout

Healthy Eating on the Road:Car Travel

Pack ready to eat foods Stop for stretch breaks Stop at a grocery deli or fast food

restaurant with healthy choices Balance protein and carbohydrate

Healthy Eating on the Road:Cruises

Choose the foods you truly enjoy Balance, moderation, variety Use the Hunger/Fullness Scale Take advantage of the physical

activity opportunities

Healthy Eating on the Road:Hotel Survival

Plan ahead for breakfast Order a la carte menu items Make physical activity a priority

–Choose a hotel with a fitness center in or near it

–Bring an exercise tape or jump rope to use in the room

Nutritious Restaurant Eating

Size up portion sizes Leaner cuisine Order you way Avoid overeating Bon Appetit

Tour of Restaurants:Fast Food Fast Food

Nutrition information is often posted

The menus are fairly standard from franchise to franchise

Beware of value-added meals

The Good News:

PizzaPizza

Choose your own sauce and toppings

Start your meal with a small salad

Easy nutrient rich meals

The Good News:

Deli ShopsDeli Shops

One sandwich is usually enough for two Add broth based soup Add a small salad

The Good News:

MexicanMexican

Asada (grilled) Veracruz-style (tomato sauce) Salsa Verde (green chile sauce) Mole Sauce (chili-chocolate sauce) Soft tortillas Entrees topped with lettuce and

tomatoes

The Good News: Healthy choices

ItalianItalian

Vegetable based entrees

Family style service lets you choose your own portion size

Flavorful tomato based sauces

The Good News:

AsianAsian

Rice is the cornerstone of the menu

Low fat meat and vegetable side dishes

Fortune cookies make a great dessert

The Good News:

The Plan: Week Six

Critique your restaurant choices Begin making healthier choices Visit one new ethnic restaurant Continue to complete the Food

and Activity Journals

Maintaining Lifelong Habits

Maintaining Lifelong Habits

Small daily decisions will lead to long term habits

Pat yourself on the back Deal with set backs Take care of yourself Enjoy yourself