At parties, picnics, covered dish dinners, and restaurants.
Bring a healthy covered dish.
Take a friend who will help you stick to your new way of eating,
If you eat cake or pie, split a small piece with a friend—3 or 4 bites.
When you’re on the road.
Pack healthy snacks to bring along—foods like carrots and celery sticks, fruit, or a small handful of nuts.
If you stop at fast food places, stay away from foods with trans fat and try to pick items that do not have lots of salt, sugar, and calories.
Drink water or unsweetened iced tea or coffee to keep your mind off food.
When you’re cooking a meal or cleaning up.
If you are hungry, eat a small, healthy snack before you start cooking.
Fix the same food for everyone—you will spend less time in the kitchen.
Have someone else help clean up the leftovers—that way you won’t be tempted to eat them.
When you’re eating meals or snacks at work.
Instead of buying snacks at vending machines and snack bars, bring your own healthy snacks from home and keep them handy— small amounts of nuts or fruit are good choices.
When a snack bar or vending machine is your only choice, choose fruit, low-fat yogurt, or small amounts of animal crackers or fig bars.
If you are bored, get up and stretch or get a drink of water.
When you are stressed out, bored, tired, angry, or depressed.
Do something else instead of eating, like:
Go for a walk
Work on a hobby
Read a magazine or book
Call a friend
Play with your kids or grandkids
When you see unhealthy foods around your home or at work.
Don’t bring unhealthy foods into the house.
If you must buy some unhealthy foods for your family, choose foods that don’t tempt you. Talk to your family about healthier choices.
Keep unhealthy snacks like chips, candy, and cookies out of sight.
Put tempting foods in containers you can’t see through in the refrigerator.
Avoid the snack food area at work, especially at day’s end when you are tired.
Keep healthy snacks like raw vegetables, fruit, nuts, or popcorn handy.
If you end up eating unhealthy foods, don’t give up. Try again!
Make good choices when you eat at restaurants.
Eat out less often—a lot of restaurant food is unhealthy and costs more.
If you eat at fast food places, choose carefully.
Choose healthy menu items—for example, grilled or baked red meat, poultry or fish; tossed salads with oil and vinegar dressing; lightly steamed or seasoned vegetables; fruit plates; whole grain breads; and water with a twist of lemon.
Stay away from fried foods. Most restaurants use partially hydrogenated vegetable oils (trans fats) for frying.
Drink a glass of water before the meal so you are not as hungry. Avoid drinks with lots of sugar.
Order small portions, split an order with a friend, or take leftovers home with you.
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