Restaurants, convenience and grocery stores, or fast-food places offer a variety of options when eating out. But larger portions can make it easy to eat or drink too many calories. Larger helpings can also increase your intake of saturated fat, sodium, and added sugars. Consider the following tips when dining away from home.
Consider your drink—Choose water, fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars to complement your meal.
Savor a Salad- Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Ask for dressing on the side and use a small amount of it.
Share a main dish—Divide a main entrée between family and friends. Ask for small plates for everyone at the table.
Select from the sides- Order a side dish or an appetizer-sized portion instead of a regular entrée. They’re usually served on smaller plates and in smaller amounts.
Pack your snack—Pack fruit, sliced vegetables, low-fat string cheese, or unsalted nuts to eat during road trips or long commutes instead of stopping at a convenience store.
Fill your plate with vegetables and fruit—Stir-fries, kabobs, or vegetarian menu items usually have more vegetables. Select fruits as a side dish or dessert.
Compare the calories, fat, and sodium – Many menus now include nutrition information. Look for items that are lower in calories, saturated fat, and sodium. Check with your server if you don’t see them on the menu
Pass on the buffet—Have an item from the menu and avoid the “all-you-can-eat” buffet. Steamed, grilled, or broiled dishes have fewer calories than foods that are fried in oil or cooked in butter.
Get your whole grains—Request 100% whole wheat breads, rolls, and pasta when choosing sandwiches, burgers, or main dishes.
Quit the “clean your plate” club—Decide to save some for another meal. Take leftovers home in a container and chill in the refrigerator right away.
Source: Centers for Disease Control and Prevention. www.choosemyplate.gov/ten-tips-eating-foods-away–home
4 Things You Should Know About Zika
1. Mosquitos spread zika. Zika primarily spreads through infected mosquitoes. You can also get Zika through sex. Many areas in the US have the type of mosquitoes that can spread Zika virus. These mosquitoes are aggressive daytime biters and also bite at night.
2. Prevent mosquito bites. The best way to prevent Zika is to prevent mosquito bites. Use EPA-registered insect repellent. It works! Wear long-sleeved shirts and long pants. Stay in places with air conditioning or window and door screens. Remove standing water around your home.
3. Zika is linked to birth defects. Zika infection during pregnancy can cause a serious birth defect called microcephaly that is a sign of incomplete brain development. Doctors have also found other problems among fetuses and infants infected with Zika virus before birth. If you are pregnant and have a partner who lives in or has traveled to an area with Zika, do not have sex, or use condoms every time during your pregnancy.
4. Be cautious of traveling. Pregnant women should not travel to areas with Zika. Returning travelers infected with Zika can spread the virus through mosquito bites. During the first week of infection, Zika virus can be found in a person’s blood and can pass from an infected person to a mosquito through infected mosquito can then spread the virus to other people. Couples with a partner who lives in or has traveled to an area with Zika should take protective steps during sex.
Source: Centers for Disease Control and Prevention www.cdc.gov/zika/about/needtoknow.html
