Aim for a Healthy Weight

Maintaining a Healthy Weight On the Go A Pocket Guide

Aim for a Healthy Weight

Maintaining a Healthy Weight On the Go A Pocket Guide

NIH Publication No. 14-7415 Originally printed April 2010 Reprinted February 2013, August 2014

Introduction

Importance of Making , behavior, and environ- Healthier Choices While ment. Maintaining a healthy weight Eating On the Go requires keeping a balance. You must balance the calories you get from According to the National Restaurant food and beverages (energy IN) with Association, American adults buy the calories you use to keep your a meal or snack from a restaurant body going and being physically 5.8 times a week on average. If you active (energy OUT). are watching your weight, it’s hard to always know what calories, , and The same amount of nutrients are in the dishes you order. energy IN and energy OUT The information in this booklet over time = weight stays the same provides tips on how to help you More IN than OUT select healthier options while eating over time = weight gain “on the go” (i.e., dining out or More OUT than IN bringing food in). Using the over time = weight loss information provided on healthy choices will help you maintain a Your energy IN and energy OUT healthy weight. don’t have to balance exactly every day. It’s the balance over time that Why Is a Healthy Weight will help you maintain a healthy Important? weight in the long run. Reaching and maintaining a healthy For many people, this balance means weight is good for your overall eating fewer calories and increasing health. It also may help reduce your their physical activity. Cutting back risk for developing several diseases on calories is a matter of choice. and conditions. Maintaining a Making healthy food choices that are healthy weight has many other lower in fats, especially saturated and benefits, including feeling good about trans fats, as well as cholesterol, yourself and having more energy to sodium (salt), and added sugar, can enjoy life. help you cut back on calories, as can A person’s weight is the result of paying attention to portion size. This many things: height, genes, pocket guide will provide you with

1 Maintaining a Healthy Weight On the Go—A Pocket Guide information to make informed food Healthy Eating Plan choices, particularly when eating on A healthy eating plan includes foods the go, to help you maintain a healthy from all the basic food groups. It is weight. low in saturated , trans fat, How To Lose Weight and cholesterol, sodium (salt), and added Maintain It sugar. It contains enough calories for good health, but not so many that you We have all heard the facts . . . to lose gain weight. (For more information weight, you must eat less and move on the basic food groups, go to more. But this is often easier said http://www.MyPyramid.gov.) than done. Many people make repeated attempts, often using A healthy eating plan: different fad diets and weight loss ■■ Emphasizes fruits, vegetables, gimmicks, and are unsuccessful. whole grains, and fat-free or low- fat milk and milk products To be successful at weight loss, you ■■ Includes lean meats, poultry, fish, need to adopt a new lifestyle. This beans, eggs, and nuts means making changes such as ■■ Is low in saturated fat, trans fat, adopting healthy eating habits, being cholesterol, sodium (salt), and more physically active, and learning added sugar how to change behaviors. ■■ Controls portion size

2 Choosing Healthier Foods

Foods That Make a which increases the risk of heart Healthy Eating Plan disease. A healthy eating plan is one that ■■ Saturated fat is found mainly in gives your body the nutrients it needs fresh and processed meats, every day while staying within your high-fat milk products (such as daily calorie limits. This eating plan cheese, whole milk, cream, butter, also may lower your risk for heart and ice cream), lard, and the disease and conditions such as high coconut and palm oils that can be blood pressure or high blood found in many processed foods. cholesterol. ■■ Trans fat is found in foods with Foods that can be eaten more often partially hydrogenated oils, such include those that are lower in as many hard margarines and calories, total fat, saturated and trans shortening, commercially fried fats, cholesterol, and sodium (salt). foods, and some bakery goods. Examples of these foods include ■■ Cholesterol is found in foods of fat-free and low-fat milk products; animal origin. Major dietary lean meats, fish, and poultry; sources include egg yolks, organ high-fiber foods such as whole meats, cheese, beef, pork, and grains, breads, and cereals; fruits; and shrimp. It also may be present in vegetables. Canola or olive oils and foods that contain an animal- soft margarines made from these oils based ingredient, such as eggs, are heart healthy and can be used in whole milk, or lard. moderate amounts. Unsalted nuts also can be included in a healthy diet, It’s also important to limit foods and as long as you watch the amount. beverages with added fat and sugar, such as many desserts, canned fruit Foods higher in fat are typically packed in syrup, fruit drinks, and higher in calories. Foods that should sugar-sweetened beverages. These be limited include those with higher foods and beverages will add calories amounts of saturated fat, trans fat, to your diet while providing limited and cholesterol. These particular fats nutritional benefit. may raise blood cholesterol levels,

3 Maintaining a Healthy Weight On the Go—A Pocket Guide

Fat Matters, However, eating fat-free or reduced- But Calories Count fat foods isn’t always the answer to reducing your calories. This is A calorie is a calorie is a calorie, especially true when you eat more of whether it comes from fat or the reduced-fat food than you would . Any calories eaten in of the regular item. Many food excess can lead to weight gain. You companies produce fat-free versions can lose weight by eating fewer of foods that have more calories than calories and by increasing your the regular versions. For example, if physical activity. you eat twice as many fat-free Reducing the amount of total fat and cookies, you have increased your saturated fat that you eat is one way to overall calorie intake. The following limit your overall calorie intake. In list of foods and their reduced-fat fact, 1 gram of fat equals 9 calories, varieties will show you that just whereas 1 gram of protein or because a product is fat free, that carbohydrate equals less than half the doesn’t mean it is “calorie free.” And number of calories (4 calories each). calories do count! By reducing total fat intake, you help reduce your calorie intake.

4 Choosing Healthier Foods

Fat-Free or Reduced Fat Regular Calories Calories Reduced fat peanut butter, 187 Regular peanut butter, 191 2 Tbsp 2 Tbsp 142 Cookies: 118 Cookies: Reduced fat chocolate chip cookies, Regular chocolate chip cookies, 3 cookies (30 g) 3 cookies (30 g) Fat-free fig cookies, 102 Regular fig cookies, 111 2 cookies (30 g) 2 cookies (30 g)

Ice cream: 100 Ice cream: 104 Fat-free vanilla frozen yogurt Regular whole milk vanilla (<1% fat), 1/2 cup frozen yogurt (3–4% fat), 1/2 cup Light vanilla ice cream (7% fat), 111 Regular vanilla ice cream 133 1/2 cup (11% fat), 1/2 cup Fat-free caramel topping, 103 Caramel topping, homemade 103 2 Tbsp with butter, 2 Tbsp

Low-fat granola cereal, 213 Regular granola cereal, 257 approx. 1/2 cup (55 g) approx. 1/2 cup (55 g)

Low-fat blueberry muffin, 131 Regular blueberry muffin, 138 1 small (21/2 inch) 1 small (21/2 inch)

Baked tortilla chips, 113 Regular tortilla chips, 143 1 oz 1 oz

Low-fat cereal bar, 130 Regular cereal bar, 140 1 bar (1.3 oz) 1 bar (1.3 oz)

Source: National Heart, Lung, and Blood Institute. (2005). Aim for a Healthy Weight (NIH Publication No. 05-5213), p. 9. Bethesda, MD: U.S. Department of Health and Human Services.

5 Maintaining a Healthy Weight On the Go—A Pocket Guide

Lower Calorie, Lower Fat The suggested alternatives are not Alternatives meant to be an exhaustive list. If a The table that follows provides some product’s package has a Nutrition examples of healthier alternatives for Facts Panel, we encourage you to old favorites. When making a food read it to find out just how many choice, remember to consider calories, vitamins, and minerals are vitamins and minerals. Some foods in the specific products you decide to provide most of their calories from buy. sugar and fat, but give you few, if any, Once you are comfortable identifying vitamins and minerals. foods that are lower in fat and calories, you will be able to make healthier choices when eating on the go.

6 Choosing Healthier Foods

- Instead of . . . Replace with . . . Dairy Products Evaporated whole milk Evaporated fat-free (skim) or reduced fat (2%) milk Whole milk Low-fat (1%), reduced fat (2%), or fat-free (skim) milk Ice cream Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice milk (choose lowest calorie variety) Whipping cream Imitation whipped cream (made with fat-free (skim) milk) or low-fat vanilla yogurt Sour cream Plain low-fat yogurt Cream cheese Neufchatel or “light” cream cheese or fat-free cream cheese Cheese (cheddar, American, Reduced calorie cheese, low calorie processed cheeses, Swiss, jack) etc.; fat-free cheese Regular (4%) cottage cheese Low-fat (1%) or reduced fat (2%) cottage cheese Whole milk mozzarella cheese Part skim milk, low moisture mozzarella cheese Whole milk ricotta cheese Part skim milk ricotta cheese Coffee cream (half and half) or Low-fat (1%) or reduced fat (2%) milk or fat-free nondairy creamer (liquid, powder) dry milk powder Cereals, Grains, Ramen noodles Rice or noodles (spaghetti, macaroni, etc.) and Pasta Pasta with white sauce (alfredo) Pasta with red sauce (marinara) Pasta with cheese sauce Pasta with vegetables (primavera) Granola Bran flakes, crispy rice, etc. Cooked grits or oatmeal Whole grains (couscous, barley, bulgar, etc.) Reduced fat granola (choose lowest calorie variety) Meat, Fish, and Cold cuts or lunch meats Low-fat cold cuts (95% to 97% fat-free lunch meats, Poultry (bologna, salami, liverwurst, etc.) low-fat pressed meats) Hot dogs (regular) Lower fat hot dogs Bacon or sausage Canadian bacon or lean ham Regular ground beef Extra lean ground beef such as ground round or ground turkey (read labels) Chicken or turkey with skin, duck, Chicken or turkey without skin (white meat) or goose Oil-packed tuna Water-packed tuna (rinse to reduce sodium content) Beef (chuck, rib, brisket) Beef (round, loin) trimmed of external fat (choose slelect grades) Pork (spareribs, untrimmed loin) Pork tenderloin or trimmed, lean smoked ham

7 Maintaining a Healthy Weight On the Go—A Pocket Guide

- Instead of . . . Replace with . . . Meat, Fish, and Frozen breaded fish or fried fish Fish or shellfish, unbreaded (fresh, frozen, canned Poultry (homemade or commercial) in water) Whole eggs Egg whites or egg substitutes Frozen TV dinners (containing more Frozen TV dinners (containing less than 13 grams of fat than 13 grams of fat per serving) per serving and lowest in sodium) Chorizo sausage Turkey sausage, drained well (read label) Vegetarian sausage (made with tofu) Baked Goods Croissants, brioches, etc. Hard french rolls or soft “brown ’n serve” rolls Donuts, sweet rolls, muffins, scones, English muffins, bagels, reduced fat or fat-free muffins or pastries or scones Party crackers Low-fat crackers (choose lower in sodium) Saltine or soda crackers (choose lowest in sodium) Cake (pound, chocolate, yellow) Cake (angel food, white, gingerbread)

Cookies Reduced fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (choose lowest calorie variety) Snacks and Nuts Popcorn (air-popped or light microwave), fruits, Sweets vegetables Ice cream, e.g., cones or bars Frozen yogurt, frozen fruit, or chocolate pudding bars Custards or puddings (made with Puddings (made with skim milk) whole milk) Fats, Oils, and Regular margarine or butter Light-spread margarines, diet margarine, or whipped Salad Dressings butter, tub or squeeze bottle Regular mayonnaise Light or diet mayonnaise or mustard Regular salad dressings Reduced calorie or fat-free salad dressings, lemon juice, or plain, herb-flavored, or wine vinegar Butter or margarine on toast or bread Jelly, jam, or honey on bread or toast Oils, shortening, or lard Nonstick cooking spray for stir-frying or sautéing As a substitute for oil or butter, use applesauce or prune puree in baked goods Miscellaneous Canned cream soups Canned broth-based soups Canned beans and franks Canned baked beans in tomato sauce Gravy (homemade with fat Gravy mixes made with water or homemade with the fat and/or milk) skimmed off and fat-free milk included Fudge sauce Chocolate syrup Avocado on sandwiches Cucumber slices or lettuce leaves Guacamole dip or refried beans Salsa with lard Source: Adapted from National Heart, Lung, and Blood Institute. (2005). Aim for a Healthy Weight (NIH Publication No. 05-5213), pp. 10–11. Bethesda, MD: U.S. Department of Health and Human Services.

8 Choosing Healthier Foods

Keeping an Eye on Serving: A “serving” is a measured Portion Size amount of food or drink, such as one slice of bread or 1 cup of milk. Some Eating fewer calories is not just about foods that most people consume as a choosing healthier foods. It is also single portion actually contain about eating less food and paying multiple servings (e.g., a 20-ounce attention to portion size. soda or a 3-ounce bag of chips). What’s the difference between a To see typical portions for various regular portion and a serving size? foods, refer to the images below. Portion: A “portion” is the amount Also, check out the U.S. Department of food that you choose to eat for a of Agriculture’s MyPyramid at meal or snack. It can be big or http://www.myPyramid.gov to find small—you decide. out how these food portions fit into a daily eating plan for your recom- mended calorie level.

Strawberries Whole-wheat cereal flakes 1/2 cup 1 cup (1/2 cup equivalent of fruit) (1-ounce equivalent of whole grains)

Milk Baked sweet potato 8 fluid ounces 1 large (counts as 1 cup milk) (1-cup equivalent of orange vegetables)

Source: Adapted from the U.S. Department of Agriculture’s MyPyramid, online at http://mypyramid.gov.

9

Dining Out/Take-Out: How To Choose

General Tips for Healthy the restaurant. Dining Out and Take-Out ■■ General tips: Limiting your Whether you’re trying to maintain calories and fat can be easy as weight or lose weight, you can eat long as you know what to order. healthfully when dining out or Try asking these questions when bringing food in, if you know how. you call ahead or before you The following tips will help you move order. Ask the restaurant whether toward healthier eating as you limit they would, upon request, do the your calories, as well as total fat, following: saturated and trans fats, cholesterol, –– Serve fat-free (skim) milk and sodium (salt) when eating rather than whole milk or prepared foods. cream You Are the Customer –– Reveal the type of cooking oil used ■■ Ask for what you want. Most restaurants will honor your –– Trim visible fat off poultry or requests. meat ■■ Ask questions. Don’t be intimi- –– Leave butter, gravy, or cream dated by the menu—your server sauces off the side dish or will be able to tell you how foods entree are prepared or suggest substitu- –– Serve salad dressing on the tions on the menu. side ■■ To reduce portion sizes, try order- –– Accommodate special requests ing a low-fat appetizer as your if made in advance by main meal, or share an entree telephone or in person with a friend or family member. Above all, don’t get discouraged. ■■ Avoid all-you-can-eat buffets. Most restaurants usually have several ■■ Review the menu online, if healthy options to choose from. possible, and choose the healthiest option before you go to

11 Maintaining a Healthy Weight On the Go—A Pocket Guide

Reading the Menu ■■ Fried Choose lower calorie, low-fat ■■ Gravy cooking methods. Look for terms ■■ Hollandaise such as: ■■ Marinated (in oil) ■■ Baked ■■ Pastry crust ■■ Boiled (in wine or lemon juice) ■■ Pot pie ■■ Broiled Specific Tips for ■■ Grilled Healthy Choices ■■ Lightly sauteed Breakfasts ■■ Poached ■■ Decaf tea or coffee with fat-free or ■■ Roasted low-fat (1 percent) milk ■■ Steamed in its own juice (au jus) ■■ Fresh fruit or small glass of Be aware of foods high in calories, 100 percent fruit juice total fat, and saturated fat. Watch out ■■ Whole-grain bread, bagel, or for terms such as: English muffin with jelly or honey ■■ Alfredo ■■ Whole-grain cereal with fat-free ■■ Au fromage or low-fat (1 percent) milk ■■ Au gratin ■■ Oatmeal with fat-free milk topped ■■ Basted with fruit ■■ Béarnaise ■■ Omelet made with egg whites or egg substitute ■■ Breaded ■■ Multigrain pancakes with fresh ■■ Butter sauce fruit or apple butter ■■ Casserole ■■ Fat-free yogurt (try adding cereal ■■ Cheese sauce or fresh fruit) ■■ Creamed Beverages ■■ In cream or cream sauce ■■ Water with lemon ■■ Crispy ■■ Flavored sparkling water ■■ Deep fried (noncaloric) ■■ Escalloped

12 Dining Out/Take-Out: How To Choose

■■ Juice spritzer (half fruit juice and ■■ Look for terms such as “baked,” half sparkling water) “broiled,” “steamed,” “poached,” ■■ Unsweetened iced tea “lightly sauteed,” or “lightly stir-fried” ■■ Tomato juice (reduced sodium) ■■ Ask for sauces and dressings on ■■ Fat-free or low-fat (1 percent) the side milk ■■ Limit the amount of butter, Breads margarine, and salt you use at the While many yeast breads and table breadsticks are low in calories and Salads/Salad Bars low in fat, the calories add up when you add butter, margarine, or olive ■■ Lettuce, spinach, and other fresh oil to the bread. Also, eating a lot of greens bread in addition to your meal will ■■ Fresh vegetables—tomatoes, fill you up with unwanted calories mushrooms, carrots, cucumbers, and not leave enough room for fruits peppers, onions, radishes, and and vegetables. broccoli ■■ Appetizers Chickpeas, kidney beans, and other beans ■■ Broth-based soups ■■ Skip the nonvegetable choices: ■■ Steamed seafood deli meats, bacon, egg, cheese, ■■ Shrimp* cocktail (limit cocktail and croutons sauce—it’s high in sodium) ■■ Choose lower calorie, reduced-fat, ■■ Melons or fresh fruit or fat-free dressing; lemon juice; ■■ Bean soups or vinegar ■■ Salad with reduced-fat dressing Side Dishes (or add lemon juice or vinegar) ■■ Vegetables and whole-grain side Entrees dishes (brown rice, whole wheat pasta, etc.) make good additions ■■ Poultry, fish, shellfish, and to meals and also can be vegetable dishes combined for a lower calorie ■■ Pasta with red sauce or with alternative to higher calorie vegetables (primavera) entrees

* If you are on a cholesterol-lowering diet, eat shrimp in moderation.

13 Maintaining a Healthy Weight On the Go—A Pocket Guide

■■ Ask for side dishes without butter popularity. Supermarkets often or margarine provide a wide selection of foods ■■ Ask for mustard, salsa, or low-fat from various cuisines. Use the yogurt instead of sour cream or suggestions in each of these catego- butter ries to guide your decision. One thing to keep in mind is portion size. Desserts and Coffees Take-out portions can be just as large ■■ Fresh fruit as restaurant portions. For more information on portion sizes, refer ■■ Fat-free frozen yogurt to Portion Distortion at ■■ Sherbet or fruit sorbet (these are http://www.nhlbi.nih.gov. usually fat free, but check the calorie content) Chinese ■■ Try sharing a dessert Choose More Often . . . ■■ Ask for fat-free or low-fat ■■ Zheng (steamed) (1 percent) milk for your coffee ■■ Gun (boiled) (instead of cream or half-n-half) ■■ Kao (roasted) Tips for Healthy Eating ■■ Shao (barbecue) On the Go ■■ Poached If you’re dining out or bringing food ■■ Lightly stir-fried in mild sauce in, it’s easy to find healthy foods. Knowing about typical American ■■ Cooked in light wine sauce dishes, as well as other ethnic ■■ Hot and spicy tomato sauce cuisines, can help make your dining ■■ Sweet and sour sauce experience healthy and enjoyable. ■■ The following list includes healthy Hot mustard sauce food choices (lower in calories and ■■ Reduced-sodium soy sauce fat) and terms to look for when ■■ Dishes without MSG added making your on-the-go selections. ■■ Spinach or broccoli Supermarket ■■ Fresh fish fillets, shrimp, scallops Choose More Often . . . ■■ Chicken without skin Bringing prepared food home from ■■ Lean beef the supermarket is growing in ■■ Bean curd (tofu)

14 Dining Out/Take-Out: How To Choose

■■ Moo shu vegetables, chicken, or ■■ Sun-dried tomatoes shrimp ■■ Red sauces—spicy marinara sauce ■■ Steamed rice (arrabiata), marinara sauce, or ■■ Lychee fruit cacciatore ■■ Hoisin sauce* with assorted ■■ Light red sauce or light red or Chinese vegetables: broccoli, white wine sauce mushrooms, onions, cabbage, ■■ Light mushroom sauce snow peas, scallions, bamboo ■■ Red clam sauce shoots, water chestnuts, asparagus ■■ Primavera (no cream sauce) ■■ Oyster sauce* (made from ■■ Lemon sauce seafood) ■■ Capers French ■■ Herbs and spices—garlic and Choose More Often . . . oregano ■■ Dinner salad with vinegar or ■■ Crushed tomatoes and spices lemon juice (or a reduced-fat ■■ Florentine (spinach) dressing) ■■ Grilled (often fish or vegetables) ■■ Crusty bread without butter ■■ Piccata (lemon) ■■ Fresh fish, shrimp, scallops, ■■ Manzanne (eggplant) steamed mussels (without sauces) ■■ Chicken without skin Middle Eastern ■■ Rice and noodles without cream Choose More Often . . . or added butter or other fat ■■ Lemon dressing, lemon juice ■■ Fresh fruit for dessert ■■ Blended or seasoned with Middle Italian Eastern spices ■■ Choose More Often . . . Herbs and spices (parsley, rosemary, basil, dill, etc.) ■■ Lightly sauteed with onions ■■ Mashed chickpeas ■■ Shallots ■■ Fava beans ■■ Peppers and mushrooms ■■ Smoked eggplant ■■ Artichoke hearts

* Hoisin and oyster sauces are high in sodium (salt). Choose versions that are lower in sodium, or limit the quantity, particularly if on a low-sodium diet. 15 Maintaining a Healthy Weight On the Go—A Pocket Guide

■■ Tomatoes, mushrooms, green Indian peppers, and cucumbers Choose More Often . . . ■■ Spiced ground meat ■■ Tikka (pan roasted) ■■ Special garlic sauce ■■ Cooked with or marinated in ■■ Basted with tomato sauce yogurt ■■ Garlic ■■ Cooked with green vegetables, ■■ Chopped parsley and/or onion onions, tomatoes, peppers, and ■■ Couscous (grain) mushrooms ■■ Rice or bulgur (cracked wheat) ■■ With spinach (saag) ■■ Stuffed with rice and imported ■■ Baked leavened breads spices ■■ Masala ■■ Grilled on a skewer ■■ Tandoori ■■ Marinated and barbecued ■■ Paneer ■■ Baked ■■ Cooked with curry, marinated in ■■ Charbroiled or charcoal broiled spices ■■ Fresh fruit for dessert ■■ Lentils, chickpeas (garbanzo beans) Japanese ■■ Garnished with dried fruits Choose More Often . . . ■■ Chickpeas (garbanzo) and ■■ House salad with fresh ginger and potatoes cellophane (clear rice) noodles ■■ Basmati rice (pullao) ■■ Rice ■■ Matta (peas) ■■ Nabemono (soup/stew) ■■ Chicken or shrimp kebab ■■ Chicken, fish, or shrimp teriyaki, Mexican broiled in sauce Choose More Often . . . ■■ Soba noodles, often used in soups ■■ Yakimono (broiled) ■■ Shredded spicy chicken ■■ Tofu (or bean curd) ■■ Rice and black beans ■■ Grilled vegetables ■■ Rice (particularly brown rice)

16 Dining Out/Take-Out: How To Choose

■■ Served with salsa (hot red tomato ■■ Napa, bamboo shoots, black sauce) mushrooms, ginger, garlic ■■ Served with salsa verde (green ■■ Bed of mixed vegetables chili sauce) ■■ Scallions, onions ■■ Covered with enchilada sauce Steakhouses ■■ Topped with shredded lettuce, diced tomatoes, and onions Choose More Often . . . ■■ Served with or wrapped in a corn ■■ Lean broiled beef (no more than or whole-wheat flour (soft) 6 ounces)—London broil, filet tortilla mignon, round and flank steaks ■■ Grilled ■■ Baked potato without added ■■ Marinated butter, margarine, or sour cream (try low-fat yogurt or mustard) ■■ Picante sauce ■■ Green salad with vinegar or ■■ Simmered with vegetarian chili or lemon juice (or a reduced-fat tomato sauce dressing) Thai ■■ Steamed vegetables without added Choose More Often . . . butter or margarine (try lemon juice and herbs) ■■ Barbecued, sauteed, broiled, ■■ Seafood dishes (usually indicated boiled, steamed, braised, or as “surf” on menus) marinated ■■ Charbroiled Fast Food ■■ Basil sauce, basil, sweet basil, or Choose More Often . . . basil leaves ■■ Grilled chicken breast sandwich ■■ Lime sauce or lime juice without mayonnaise ■■ Chili sauce or crushed dried chili ■■ Single hamburger without cheese flakes ■■ Grilled chicken salad with ■■ Thai spices reduced-fat dressing ■■ Served in hollowed-out pineapple ■■ Garden salad with vinegar or ■■ Fish sauce lemon juice (or a reduced-fat ■■ Hot sauce dressing)

17 Maintaining a Healthy Weight On the Go—A Pocket Guide

■■ Low-fat or fat-free yogurt for making healthy choices eating out ■■ Fat-free muffin or cereal with without overspending: fat-free or low-fat (1 percent) ■■ To reduce costs, start by eating milk out one less time per week. Deli/Sandwich Shops ■■ Many restaurants provide portions that are large enough to Choose More Often . . . make two meals out of one entree. ■■ Fresh sliced vegetables in Bring half of your meal home for whole-wheat pita bread with the next day, or if dining with a low-fat dressing, yogurt, or friend or family member, order mustard one entree to share. ■■ Bean soup (lentil, minestrone) ■■ If you often meet a friend or ■■ Turkey breast sandwich with colleague for lunch at a restau- mustard, lettuce, and tomato rant, try bringing your lunch instead and meeting outside in ■■ Fresh fruit the park when the weather Saving Money While permits. Eating Out Another expense of eating out is its effect on your budget. Try these tips

18 Foods in the Fast Lane

When you eat on the go, you don’t low-fat frozen yogurt or low-fat have to give up eating fast foods milkshake. completely. You can eat right and ■■ Order salad. Use vinegar and oil still eat fast foods if you select or a low-calorie dressing. carefully. Here are some tips on fast ■■ Create a salad at the salad bar. foods to choose: Choose any raw vegetables, fruits, ■■ Order from the dollar or value or beans. Limit toppings high in menu; the portions are often saturated fat, such as cheese, fried smaller than the regular size. noodles, and bacon bits, as well as ■■ Order a small hamburger instead salads made with mayonnaise. of a larger one. Try ordering a Also, limit salad dressings high in hamburger without cheese and saturated fat and cholesterol. extra sauce. ■■ For sandwiches, try whole-wheat ■■ Order roast beef for a leaner bread topped with lettuce, tomato, choice than most burgers. onion, mustard, and ketchup instead of toppings high in ■■ Order a baked potato instead of saturated fat, such as cheese, french fries. Be careful of high-fat bacon, special sauces, or butter. toppings like sour cream, butter, or cheese. ■■ Order thin-crust pizza with vegetable toppings such as ■■ Order grilled, broiled, or baked peppers, mushrooms, or onions fish or chicken. instead of extra cheese, pepper- ■■ Order fat-free or low-fat milk oni, and sausage. instead of a milkshake. Or try the

19 Maintaining a Healthy Weight On the Go—A Pocket Guide

Fast Food Choices Let’s see how small changes can add up to big changes with the following sample fast-food meal:

Typical Meal Lower Fat Choice Cheeseburger Hamburger (313 calories) (265 calories) Large french fries 1/2 small french fries (487 calories) (112 calories) 12-ounce cola 12-ounce cola (136 calories) (136 calories) 1/2 cup vanilla ice cream Low-fat ice cream cone (137 calories) (146 calories)

Total saturated fat (g) 13 Total saturated fat (g) 6 Total dietary cholesterol (mg) 71 Total dietary cholesterol (mg) 42

Total fat (g) 46 Total fat (g) 20 Total calories 1,073 Total calories 659

Source: Adapted from National Heart, Lung, and Blood Institute. (2005). Aim for a Healthy Weight (NIH Publication No. 05-5213), p. 24. Bethesda, MD: U.S. Department of Health and Human Services.

20 Other Resources

More information on maintaining a We Can!® (Ways to Enhance healthy weight, and on overweight Children’s Activity and and , is available from the Nutrition) National Heart, Lung, and Blood Institute (NHLBI) website at Science-based information for http://www.nhlbi.nih.gov (under parents and communities to help Health Information for the Public). children maintain a healthy weight Also see the following resources. http://wecan.nhlbi.nih.gov 1–866–35–WECAN (1–866–359–3226) Aim for a Healthy Weight Website To Learn More Information for patients and the Contact the NHLBI for information public as well as health professionals and publications on healthy eating http://healthyweight.nhlbi.nih.gov and overweight and obesity. Available publications include the Health Topics A-Z Index “Aim for a Healthy Weight Patient A quick and easy way to get complete Booklet,” “At a Glance: Facts About and dependable information about Healthy Weight,” “Aim for a Healthy heart, lung, and blood diseases and Weight: Keep an Eye on Portion Size sleep disorders Z Card,” and more. http://www.nhlbi.nih.gov/health/ NHLBI Health Information Center health-topics/by-alpha/ P.O. Box 30105 Delicious Heart Healthy Bethesda, MD 20824–0105 Recipes Website Phone: 301–592–8573 (or dial 7–1–1 for access to free Telecommunica- Heart healthy recipes professionally tions Relay Services (TRS)) developed for the NHLBI, along with E-mail: [email protected] other healthy eating information Website: http://www.nhlbi.nih.gov http://healthyeating.nhlbi.nih.gov

® We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health and Human Services. 21 Notes ISCRIMINATION PROHIBITED: Under provisions of applicable public laws enacted by Congress since 1964, no person in the United States shall, on the grounds of race, color, national origin, handicap, or Dage, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any program or activity (or, on the basis of sex, with respect to any education program and activity) receiving Federal financial assistance. In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors in the performance of Federal contracts, and Executive Order 11246 States that no federally funded contractor may discriminate against any employee or applicant for employment because of race, color, religion, sex, or national origin. Therefore, the National Heart, Lung, and Blood Institute must be operated in compliance with these laws and Executive Orders. For More Information NHLBI Health Information Center P.O. Box 30105 Bethesda, MD 20824–0105 Phone: 301–592–8573 (or dial 7–1–1 for access to free Telecommunications Relay Services (TRS)) E-mail: [email protected] http://www.nhlbi.nih.gov

NIH Publication No. 14-7415 Originally printed April 2010 Reprinted February 2013, August 2014