MAKING HEALTHY CHOICES

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MAKING HEALTHY CHOICES
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EATING TRENDS IN AMERICA
65 of Americans Skip Lunch 50 Eat Frozen,
Packaged or Take-Out Meals for Dinner Over 1/3
Have Less Than 30 Minutes To Prepare Meals 25
Say Speed Easy Preparation Are Important
Factors When Selecting Foods
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FOOD MYTHS
You Should Only Eat 3 Meals Per Day Healthy Meals
Must Be Cooked or Hot Your Eating Habits Are
BAD If You Eat Out Often, Use Frozen or
Canned Foods You Need A Lot Of Time To Eat
Healthy Meals
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HEALTHY SNACKS
Bagels English Muffins Fig Bars Raw
Vegetables Fresh or Dried Fruit Low-Fat
Crackers Cereal Applesauce Yogurt
Low-Sodium Soups Half Sandwich Raisin
Bread Rice Cakes String Cheese
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BEST VENDING MACHINE PICKS
Pretzels Dried Fruit Animal Graham
Crackers Low-Fat Pop Corn Baked Chips Peanuts
Trail Mix without Coconut Lower-Fat Candy
Bars Power, Harvest Clif Bars
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SHOPPING 8 EASY STEPS
1. Make a List 2. Shop At a Familiar Store 3.
Arrange Your List By Store Aisles 4. Do Not
Shop When Hungry 5. Avoid Chip, Cookie, Other
Tempting Aisles 6. Shop During Non-Peak Hours 7.
Divide List Among Spouse, Kids, Etc. 8. Stock
Up On Staples
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Building Blocks For A Healthy Kitchen
Pastas Sliced Lean Meats Cereals Low-Fat
Crackers Shredded Low-Fat Cheese Boneless,
Skinless Chicken Breasts Whole Grain Bread
Products Rice, Barley Other Grains
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CANNED FOODS TO STOCK UP ON
Beans Fruit Packed In Own Juices 100 Fruit and
Vegetable Juices Low-Sodium Soups Vegetables
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MISCELLANEOUS ITEMS
Tomato Sauce Spaghetti Sauce Peanut
Butter Canned Tuna and Salmon In Spring
Water Frozen Desserts 100 Juice Bars, Sorbet,
Low-Fat or Fat-Free Frozen Yogurt Canola, Olive
Oil, and Fat-Free Mayo
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TIMESAVING TIPS FOR PRODUCE
Buy Them Pre-washed Pre-cut Buy Fruit Its
the Original Fast Food Salad Bars Any Plain
Frozen Fruits and Vegetables
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MEAL TIMESAVERS
Preplan Your Meals Cook On Weekends and
Freeze Meals Use a Crock Pot Microwave
Veggies Potatoes (dont forget
Sweet), Or Any Other Fresh or
Frozen Veggies Meats Lean Beef, Chicken, Pork
Fish
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KNOW YOUR RESTAURANT RIGHTS You Have the Right
to Ask For
Dressings Sauces On the Side An Extra Plate To
Split an Entrée Meats Broiled, Baked, or Grilled,
Instead of Fried Low-Fat Milk Instead of Cream
For Coffee Baked Potato Instead of Fries Lemon
Wedges or Vinegar For Salads Steamed Vegetables
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TO CHOOSE OR NOT TO CHOOSE
BEST CHOICES LEAST HEALTHY Baked /
Roasted Fried or Sautéed Steamed /
Boiled Butter Sauce Charbroiled
Creamed Poached Breaded /
Crispy Mesquite-Grilled Au Gratin / Cheese
Sauce Marinara or Tomato Sauce Alfredo / Meat
Sauce
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ITEMS TO AVOID WHEN ORDERING FAST FOOD
Fried Foods Cheese Doubles Meal
Deals Regular Salad Dressings Toppings
Sauces