Recent News

March 21, 2008

Health Matters: Eat Well, Work Well

• Substitute water for one sugary drink each day.
• Eat 1 to 2 more fruits or vegetables each day.
• Plan a healthy snack for each day of the week.
• Switch to a low-fat version of a favorite food.
• Eat breakfast.
• Plan 3 meals and 2 snacks every day.
• Plan a home-cooked meal, which usually has fewer calories, more reasonable portions, and costs less than typical meals eaten at restaurants.

• Eat plenty of fruit and vegetables – five servings a day for children ages 2 to 6 and seven to nine servings a day for older children.
• Beware of sweetened drinks – sodas and sports drinks are high in calories, and too much juice can quickly add many calories to a child’s diet.
• Choose food sensibly when eating out.

• Ask if you don’t know what is in a dish or the serving size.
• Eat the same portion size you would at home.
• Ask for sauces, gravy and dressings on the side – or avoid them altogether.
• Order foods that are not breaded or fried.
• Order fruit for an appetizer or for desert.
• Ask for substitutions: A vegetable instead of fries or for the high-fat food to be left off the plate.
• Ask for low-calorie versions of food. Vinegar and oil or a squeeze of lemon is better than high-fat dressings or sauces.