What to eat, what to eat…



41497255765800003870960645160 Need a quick drink?Of course, water is the best option when you are thirsty! But if you are in the mood for coffee or a sweet drink there are healthy options!Starbucks: Make your drink skinny! This means it is non-fat and they use skim milk instead of whole. This is a healthy option that can cut down the calories on any of your favorite drinks. Additionally, the Strawberry smoothie has 15g of protein and only 300 calories! Starbucks also has a new line called Refreshers, which are low in calories and can help keep you moving the whole dayTim Horton’s: Order a real fruit smoothie; it contains ? serving of fruit and only 160 calories. A regular coffee with only one cream and one sugar is 70 calories, another great option!00 Need a quick drink?Of course, water is the best option when you are thirsty! But if you are in the mood for coffee or a sweet drink there are healthy options!Starbucks: Make your drink skinny! This means it is non-fat and they use skim milk instead of whole. This is a healthy option that can cut down the calories on any of your favorite drinks. Additionally, the Strawberry smoothie has 15g of protein and only 300 calories! Starbucks also has a new line called Refreshers, which are low in calories and can help keep you moving the whole dayTim Horton’s: Order a real fruit smoothie; it contains ? serving of fruit and only 160 calories. A regular coffee with only one cream and one sugar is 70 calories, another great option!635000647065What should you look for when dining at your favorite restaurants or just grabbing a quick meal?A great place to start is by heading to . MyPlate offers a variety of tips on what is recommended for each meal! Recommendations include:Switch to 1% or skim milk instead of 2% or wholeMake sure at least have of your grains are whole grainsMake sure half of your plate is fruits and vegetablesDepending on your age and activity level, MyPlate can offer specified amounts for each of the food groups!0What should you look for when dining at your favorite restaurants or just grabbing a quick meal?A great place to start is by heading to . MyPlate offers a variety of tips on what is recommended for each meal! Recommendations include:Switch to 1% or skim milk instead of 2% or wholeMake sure at least have of your grains are whole grainsMake sure half of your plate is fruits and vegetablesDepending on your age and activity level, MyPlate can offer specified amounts for each of the food groups!6920865311150000775906550431700070262756850380Emma Craig, Dietetic Student Miami University00Emma Craig, Dietetic Student Miami University7226300647065Going out to eat?Helpful tips and hints for picking the healthiest options at both restaurants and fast food joints!00Going out to eat?Helpful tips and hints for picking the healthiest options at both restaurants and fast food joints!75584051326515Look for options with:Fruits and Vegetables!Fruits amay reduce heart diseases, can rotect against certain types of cancer, and are high in fiber! Vegetables are also high in fiber and are low in calories!0Look for options with:Fruits and Vegetables!Fruits amay reduce heart diseases, can rotect against certain types of cancer, and are high in fiber! Vegetables are also high in fiber and are low in calories!75584053977005Look for options high in: Protein!Protein is vital for a healthy diet. Protein offers many nutrients such as B vitamins, vitamin E, and iron! Protein is also the building block of bones, muscles, cartilage, skin and blood. If you are an athlete or very active, protein is essential!0Look for options high in: Protein!Protein is vital for a healthy diet. Protein offers many nutrients such as B vitamins, vitamin E, and iron! Protein is also the building block of bones, muscles, cartilage, skin and blood. If you are an athlete or very active, protein is essential!5157470812800Pizza for dinner? Choose whole wheat crust and make it crispy! This will save you loads of calories, and with the wheat crust, you will be getting a serving of whole grains. Panera: Ask for whole grain bread on your sandwich instead of white bread, with only 145 calories per serving and 1.0 g of fat. Another option is to grab a quick whole grain bagel, with 370 calories and 6g of fiber! Panera also offers low-fat (labeled as LF) soups, which are always a great option! Add a fruit cup on the side to fulfill your MyPlate necessities!Taco Bell: If you are craving Mexican food, no worries, Taco Bell does have healthy options! Taco Bell offers the Fresco menu, which replaces cheese with salsa. Choose a Fresco Grilled Steak Soft Taco, with only 160 calories, 4.5g of fat, and 550 mg of sodium. Add the pinto beans on the side, or some Mexican rice. For dessert, head home and have some fruit to top it all off!00Pizza for dinner? Choose whole wheat crust and make it crispy! This will save you loads of calories, and with the wheat crust, you will be getting a serving of whole grains. Panera: Ask for whole grain bread on your sandwich instead of white bread, with only 145 calories per serving and 1.0 g of fat. Another option is to grab a quick whole grain bagel, with 370 calories and 6g of fiber! Panera also offers low-fat (labeled as LF) soups, which are always a great option! Add a fruit cup on the side to fulfill your MyPlate necessities!Taco Bell: If you are craving Mexican food, no worries, Taco Bell does have healthy options! Taco Bell offers the Fresco menu, which replaces cheese with salsa. Choose a Fresco Grilled Steak Soft Taco, with only 160 calories, 4.5g of fat, and 550 mg of sodium. Add the pinto beans on the side, or some Mexican rice. For dessert, head home and have some fruit to top it all off!2762250812800McDonald’s: The Fruit & Maple Oatmeal has 32 grams of whole grain, which is two servings! With only 29o calories and 4g of fat, this is a perfect option for your on-the-go breakfast!Olive Garden: Ask for whole wheat noodles instead of regular white noodles. Also asked for grilled chicken instead of fried/crispy chicken. This will give you the extra boost of nutrition your dinner needs! Instead of a side of breadsticks or mashed potatoes, ask for some fresh steamed vegetables. They are both delicious and nutritious! Additionally, when you get home have some fruit for dessert, this will fulfill your MyPlate necessities!Wendy’s: Choose the grilled chicken sandwich with a baked potato! The chicken is filled with protein, yum! Ask for a side of apples or grapes for some fruit as well!00McDonald’s: The Fruit & Maple Oatmeal has 32 grams of whole grain, which is two servings! With only 29o calories and 4g of fat, this is a perfect option for your on-the-go breakfast!Olive Garden: Ask for whole wheat noodles instead of regular white noodles. Also asked for grilled chicken instead of fried/crispy chicken. This will give you the extra boost of nutrition your dinner needs! Instead of a side of breadsticks or mashed potatoes, ask for some fresh steamed vegetables. They are both delicious and nutritious! Additionally, when you get home have some fruit for dessert, this will fulfill your MyPlate necessities!Wendy’s: Choose the grilled chicken sandwich with a baked potato! The chicken is filled with protein, yum! Ask for a side of apples or grapes for some fruit as well!2245995225425What to eat, what to eat…00What to eat, what to eat…4572004827270Look for options high in: Low-fat dairy!Low-fat dairy offers necessary amounts of calcium without adding excess, unneccesary calories. Calcium is essential for women! Dairy also offers Vitamin D, which helps maintain bones!0Look for options high in: Low-fat dairy!Low-fat dairy offers necessary amounts of calcium without adding excess, unneccesary calories. Calcium is essential for women! Dairy also offers Vitamin D, which helps maintain bones!4114804095754572002668905Look for options high in: Whole Grains!Whole grains can reduce the risk of heart disease, make you feel fuller due to fiber, and help reduce constipation. 0Look for options high in: Whole Grains!Whole grains can reduce the risk of heart disease, make you feel fuller due to fiber, and help reduce constipation. 4533901002665Look for options high in: Fiber!Fiber can help with weight management by making you feel more full. 0Look for options high in: Fiber!Fiber can help with weight management by making you feel more full. ................
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