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Below are some easy tips for making good choices when eating out and some explanation of ways to never show up at the restaurant and not find something healthy and delicious.
One of the best ways to make healthy choices when eating out is to plan ahead and know what you’re doing before you arrive at the restaurant. You’ve looked at the menu, decided what you wanted, and didn’t arrive to the restaurant hungry. Restaurants are notorious for serving up plates with two or three portions on them and yet, people often still eat everything on their plate. When you arrive at a restaurant, know that you’re going to have to find a way to fight their portions with your own control. One of the biggest issues with portion distortion is that we’re not even aware that it’s happening.
These comparisons might come as a shock and seem like not enough food, that’s portion distortion. Another great way to fight portion distortion is to just not order any entrees at the restaurant. Protein has become the go to health food in recent years with many diets promoting that the extra protein will help you to lose weight. One of the easiest ways to know you’re getting enough variety and vitamins in your diet is to eat the rainbow. Remember when you’re ordering at a restaurant, you’re ordering a meal for yourself, so make sure that you’ll enjoy it. If you’re concerned about what types of food have been used in your dish, don’t be shy to ask your waiter. Organic refers to how a food (fruit, vegetable, dairy, grain, or meat) is grown and processed. One of the most contentious, talked about, and confusing issues within the food industry today is genetically modified organisms. The four major genetically engineered crops in the US include corn, soy, canola, and cottonseed. There are potential benefits to using GMOs, such as increased production, but the science that back GMOs falls suspect to many people.
That being said, the World Health Organization, the National Academy of Sciences, and the American Medical Association all say that GMOs are safe and sometimes safer than foods modified the old fashioned way, with interbreeding. One of the only ways to find out if GMOs are safe or harmful to your health is to keep researching about them, educating ourselves from both sides, and to keep talking. If you don’t have time to pack snacks before leaving, stop at a grocery store when you arrive and stock up on small, transportable snacks.
When eating at a restaurant, it’s also important to be aware of what foods your choosing to eat. Travel makes eating healthy difficult because you’re often forced to eat out with no options of cooking for yourself. Making good choices when eating out takes planning ahead, patience, and thinking about what is the most nutritious option on the menu. The new Healthy Food Pyramid was developed by the Harvard School of Public Health in the United States (thanks guys!). Vegetables are an extremely important part of the healthy food pyramid as they provide essential vitamins, minerals, anti-oxidants and fibre. Fish, Poultry and Eggs The foods provide optimal sources of protein and essential fatty acids. Dairy Foods and Vitamin D Calcium and Vitamin D are essential for strong bones and healthy teeth. Rightio, I hope you were as excited by my overview of the Harvard School of Public Health's Updated Healthy Eating Pyramid as much as I was when I found it!!
When you start showing signs of Type 2 diabetes, you will need your doctor to send you to see a registered dietician to come up with a healthy eating plan. In Type 2 diabetes, excessive amounts of calories and fat intake can increase blood sugar levels.
The purpose of a Type 2 diabetes diet is eating the right foods to help keep your blood sugar levels stable, maintain a healthy weight and prevent long-term complications. A recent diagnosis of Type 2 diabetes or if you have been told you are at risk for diabetes means you should see a registered dietician early in the game. Since diabetes puts you at higher risk for heart disease, you will want to keep your diet very heart friendly. Cholesterol is found in high-fat foods from animal products, egg yolks, liver, shellfish and organ meat. When it comes to carbohydrates, anything made from white flour, white rice, and white flesh potatoes are simple carbohydrates and tend to spike the blood sugar the most.
This range is for small statured women or women who would like to lose weight,and for medium statured women who do not exercise.
Low Glycemic Index Foods:Complex carbohydrates includes high fiber fruits and vegetables, sweet potatoes, cherries, whole grain breads, and brown rice. High Glycemic Index Foods:These are foods that have more simple carbohydrates and should be eaten sparingly like white flour, white rice, low-fiber fruits and vegetables and red potatoes. I’ve been a big fan of Kelly Smith since I tried her raw cookie dough bites nearly a year ago.
Summer is quickly coming to an end, and that means it’s time to get organized for the back-to-school season, as well as all of the activities that come along with it. Of course, you wouldn’t be here reading this post if planning healthy meals (especially wholesome school lunches) wasn’t part of your back-to-school agenda!
The fact is, meal planning is a wonderful strategy to help families enjoy healthy, home-cooked meals with the awesome added benefits of saving time, money, and stress!
So, by learning how to create a weekly meal plan, you’ll not only ensure that your family eats healthier and saves money, but it will also save you time and stress as well. Shown above is what’s on the menu at The Nourishing Home for our first week back-to-school. So without further ado, here are the top five tips I share at each of my meal planning seminars.
The first step in meal planning is to make a Master List of Meals, which is simply a list of all the meals that you make.
As you start trying new recipes, remember to add the ones your family likes to your Master List of Meals.
Before you start selecting meals for the week ahead, first take a look at what’s happening each day, and plan your meals accordingly.
For extra-busy days, schedule a “leftovers night,” where you can simply warm up a meal from a previous evening. First, check your pantry and frig to see what you already have on hand, and be sure to plan for meals that utilize these ingredients.
Even planning a few meals a week, or planning meals for just the busiest days of the week, will go a long way in helping you stay on track with your healthy-eating goals and budget, as well as save you time and stress!
Make your meal plan for the week, and then go through each meal and list out all the ingredients needed to create that meal. Keep a pad of paper on your kitchen counter, and jot down items as you run out of them so they can quickly and easily be added to The List. Just an hour or two over the weekend can go a long way in making things quicker and easier for you during the week ahead!
Meats: Cut and divide meat into portions based on your meal plan, and freeze (you can even place the meat into a marinade and freeze). Brown extra ground turkey, chicken, or beef, to use in another dish, such as tacos, later in the week.
Cook extra chicken breasts, and then cut some up for another meal such as stir-fry or pasta dishes. Cook extra rice, put it into a container, and refrigerate or freeze for use as a quick side dish with a future meal.
For more healthy meal planning strategies, as well as free weekly whole food meal plans, visit The Nourishing Home. Kelly Smith loves the Lord, her family, and sharing her passion for real food cooking and meal planning with others.
Filed Under: Making Changes, MOM tips, MOMables · Tagged With: mealplanning, MOMables · Post Copyright Property of MOMables Recipe by MOMables uploaded by MOMablesSubscribe now! This is a terrific idea, fits for me because I always have a hard time on preparing meals for my kids.
I love these tips, personally its a nightmare when the kids go back to school so meal planning and using these tips have helped me so much. E-Mails once a weekSample meal plan, free recipes, and all the tips you need to make school lunches and meals easier.We respect your privacy. Arriving at the restaurant overly hungry can tempt you to order appetizers just to get something in your stomach. If you’re meeting friends for dinner to catch up right after work, take a look at the menu online before you even arrive at the restaurant.
Thinking about our scenario, meeting friends right after work for dinner, it’s possible that you may have had a light lunch or didn’t have time for lunch at all. When you treat eating out like a special occasion and get dressed up, you’ll go out less often.
If you want to see how the portion sizes have changed over the last 20 years, check out this portion distortion quiz. There are lots of great options for portion control; one of the simplest being to split your entree with someone else.
When you wait until after you’re finished eating to order the to go box, you don’t have as much control over how much you eat.
The majority of food and portion sizes that we see are oversized, leading consumers to believe that what they see is a normal portion to eat.
When you look at the menu before your arrival, see if there is a section for smaller portions or just order an appetizer and a salad. What you put in your body is just as important as how many calories you consume and how much you exercise.
Protein is an essential part of your healthy diet, but remember those comparisons in the previous section.


Salad is a healthy option, but many restaurants put additional things on the salad that are high in fat and aren’t as healthy as you might think. One of the easiest ways to cut down on sugar and empty calories at a restaurant is to choose water. Though it will be difficult to identify quality foods without looking at the label, you can always ask your server who can ask the chef. Organic farming is designed to encourage water and soil conservation, reduce environmental pollution, and limit the use of synthetic materials in farming.
Most healthy foods display a lot of natural color and so it’s easy to know to avoid foods devoid of color. One of the easiest forms of healthy eating is to buy free-range chicken and chicken eggs and grass-fed beef. Most processed foods and restaurant foods use at least one of these oils that’s created with GMO foods. The scientists performing the research on GMOs are often paid by the large companies that run the food industry, making it difficult for consumers to know how factual the information they are receiving is. Though long-term testing by the government to decide whether GMOs are safe for consumption or not may be lacking, there are three governmental agencies in the US that oversee GMO foods and their production. There are two sides to this story, make sure to look at both and always continue assessing your opinion. One way to resist dessert at a restaurant is to know that you have something decently healthy or homemade at home. Researchers have found that when people eat at a restaurant and make a healthy choice; such as a whole-grain sandwich with lots of vegetables at a sub shop, they reward themselves and indulge in chips, cookies, or sodas.
If you’re staying in a hotel, there are often healthy breakfast options that come with the room.
If you’re traveling for fun, with family or with kids, stop at the grocery store to get some fruits and sandwich fixings to have a picnic in one of the parks. Flying can trigger dehydration, which is only exacerbated by alcohol, so be sure to drink lots of water when flying. Before eating out, be sure to plan ahead by thinking about the choices you want to make before even arriving at the restaurant.
If you’re trying to cut back and eat healthier, one very easy way is to skip dessert at the restaurant. One of the best options to fight travel eating is to pack non-perishable snacks to take with you. And If you’re looking for some new tracks to learn and love in February, we’re here to help. It is important to come up with a sensible plan for eating to stabilize blood sugars and prevent complications from the disease.
Often this can reduce symptoms of pre-diabetes or bring blood sugars under control if you already have diabetes.
If this is not brought under control, you may experience severe complications and even long-term damage to the body's vital organs, nerves and blood vessels.
They will help you compose a meal plan best suited to your needs; lifestyle, weight, and health goals.
High fiber foods are also good for the heart and help to maintain healthy blood sugar levels. Eat modest amounts of avocado, pecans, almonds, walnuts, olive and olive oils but not too often because of the calories. Your dietician knows best and always consult your doctor before starting a new eating plan. If you find something affects your blood sugar adversely, probably a good idea is to avoid it altogether. This is the calorie range for small men of healthy weight and size or men of medium stature who do not exercise.
If the foods are registered high on the glycemic index, they are more likely to cause blood sugar spikes.
So that’s where MOMables and I come in: We want to show you how easy and beneficial it is to incorporate meal planning into your weekly routine.
Meals prepared at home generally contain a greater variety of nutrient-rich foods compared with those found at typical restaurants. That’s because once you make your meal plan and purchase the ingredients needed for each of the meals outlined, you can then go on auto-pilot. Simply execute the meal plan day-by-day without having to stress over what’s for dinner and without having to make multiple trips to the market. You can find each of the recipes listed (as well as my free meal planning template) by visiting Healthy Back-to-School Menu. You can also find this information in more detail, as well as my popular “Cook Once, East Twice or More” tips, over at Mastering Meal Planning. Taking time to really think through this first step will save you a ton of time in the long run; no more racking your brain to try to think of what you should make for the week.
Use ground meat to mix and form into meatballs and burgers that can be frozen for later use.
For example, I find it super-helpful to pre-chop, rinse, and store lettuce for salads for the week ahead.
Grate cheese, make salad dressings or sauces, etc., and store them in the fridge or freezer.
When making out your meal plan, consider which dinners lend themselves to also being a great lunch.
Children need a healthy balance of protein, carbs, and fats for sustained energy and optimal learning. She is the author and creator of The Nourishing Home—a blog dedicated to sharing delicious whole food recipes, cooking tips and techniques, and overall encouragement to help others in their quest to live a more nourished life.
Your information will not be shared with any third party and you can unsubscribe at any timeWant MORE Ideas Like this one? If you’re looking to eat more healthy, eating out can be the big enemy, but it doesn’t have to be. Know that when you eat out, you are not going to eat as healthy as you do when eating at home. When you look at the menu and are calm, under no pressure by friends or the waiter to make a hasty decision, you’re more likely to take the time to make a healthy choice. If you arrive at the restaurant very hungry, you may be tempted to order an appetizer, a sugary drink which you drink too quickly, or to gorge on the bread basket just to contain your hunger. Making it a special occasion and not just a ritualized habit helps you to treat eating out with care and think about it before arriving at the restaurant.
This quiz is great for looking at portion size, but try not to get too stuck on the amount of calories in and calories out.
If you’re out with friends, see if someone in your party wants to split an entree with you, that way you end up eating only half of the dish. When you order the to go box to come with the meal, you can look at the portion and decide how much you’ll eat. Having a few pictures of correct portion sizes in your head can be a great step towards healthful eating.
The amount of protein you need to consume depends on your age, sex, activity level, and weight. Even white vegetables, such as potatoes and cauliflower, have essential vitamins for your diet. You might even want to ask for a double serving of fruits or veggies to get the proper serving size and fill yourself with good calories and fiber. It never hurts to ask, the worst that can happen is the server tells you that they can’t accommodate your wishes.
If you miss the flavor of sodas or alcoholic drinks, try adding lemon or lime to your water. Ask for high fat extras on the side; such as butter, mayonnaise, cheese, ham, bacon, or other flavor enhancing toppings. If you only want to eat organic vegetables or grass-fed meat, be sure to ask what the restaurant uses.
Organic farmers use natural pesticides and crop rotation to keep the soil healthy and producing great food. To avoid processed food, you want to start looking at what foods are the closest to natural or how they came out of the ground.
White bread, flour, and rice are all processed by bleaching and enriching, which takes much of the nutrients out. This will limit your option of places to eat out, but you’ll know that you’re getting a healthy meal. Some foods are genetically modified in the laboratory to make foods need less herbicide and pesticide during growth and increase production. The EPA looks at how GMO plants affect the environment, the USDA makes sure that the plant is safe to grow, and the FDA decides whether the plan will make people sick after eating it.
What you probably didn’t know though is that plant DNA from GMO and non-GMO foods can often be found in humans. Many of the desserts that are available in restaurants are high in added sugar, have huge portion sizes, and include extras such as ice cream, whipped cream, or other unnecessary extras.
With this health halo effect, people end up consuming more calories than someone who ate at a fast food burger restaurant. If you can plan ahead before your travel, try to pack healthy foods that don’t need refrigeration or much care. On road trips, try not to be tempted by the rows and rows of coolers containing sodas and sugary drinks; including coffees or drinks high in caffeine. New research finds that the quality of calories in is more important than the number of calories in and number of calories out. Have a healthier choice waiting at home like sorbet or something homemade so that you know exactly what’s in it. Eating out is a part of life and being social, so be sure to enjoy your time out and enjoy the food that you eat. The problem is almost all of my friends or family really enjoy the social aspect of eating out so I always get roped into going.
My blog is all about my big and little adventures in life as a newlywed, disciple, daughter, sister, and friend - come visit to see how I'm doing!


The Type 2 diabetes diet focuses on getting out of the fast food and carbohydrate "rut." It focuses on introducing more whole and healthy foods that your body will need to manage this condition.
These includenuts, beans, whole-wheat flour, wheat bran, fruits and vegetables that are high in fiber. For an added benefit, eat fish high in Omega-3 fatty acids like salmon, mackerel and bluefish. Stay away from Trans fats like stick margarine, shortening, commercial baked goods and processed snack foods.
Kelly is a master meal planner, and today she shows us how to incorporate some of our recipes into a weekly plan. Yet, with this same amount of money, you can actually feed your family three highly nutritious whole food meals, plus healthy snacks! Instead, start with planning just a few meals each week, or planning meals only on the busiest days of the week.
I also like to precook and freeze ground meat for use in meals such as tacos, chili, soups, etc. And rather than just serving the same thing for lunch, think of ways to repurpose your leftovers, such as turning leftover grilled chicken breasts into Greek salad wraps. Foods such as whole grains, brown rice, fruits, and veggies provide a good source of healthy carbohydrates, while Greek yogurt, cheese, eggs, meats, and beans provide much-needed protein.
Remember, you don’t have to go it alone; there are lots of helpful resources out there for breaking free from the same-old, same-old lunches.
When you cook at home, you know exactly what is going in your food; you lose that control when you eat something prepared in a restaurant kitchen. Here are a few ways you can plan ahead before eating out and help yourself to make good, healthy choices at the restaurant.
If you’ve already ordered, it’s easier to keep the willpower up and stick to that healthy option that you picked out before even arriving at the restaurant.
Dressing up and treating eating out as special will likely help you to eat out less, which in turn will save you money and help you to eat healthier. New research is showing that the calorie counting argument doesn’t promote a truly healthy lifestyle. Place the portion you’re not going to eat in the to go box and the temptation to overeat goes away.
One of the best visuals provided by that website is a dinner plate filled with all the right foods. If a food is labelled organic, it has been approved by the USDA using strict guidelines and regulations.
If you want to learn more about how the USDA regulates organic foods, check out their website here. Foods that are labelled USDA organic have been through a rigorous process to meet the strict rules and regulations. Plants are also modified to make them need less water to grow or to grow without seeds; such as grapes and watermelons. It doesn’t mean that we’ve integrated the DNA into our own, just that it exists in the body between the cells, which is not harmful. Skip the dessert at the restaurant to eat a sorbet or homemade dessert at home where you know exactly what is in it and how much sugar you’re consuming. Dried fruits, nuts, seeds; such as pumpkin seeds, and pretzels are all good options that won’t melt and can just be stored in a small plastic container or zipper bag.
If you don’t have time to plan ahead and choose what you want to eat before arriving at the restaurant, try to look for menu items that are full of good calories such as vegetables, fruits, whole grains, and that are low in salt and sugar.
Try to fill your plate with half fruits and vegetables, a quarter with protein, and a quarter with grains; preferably whole grains. To be honest, I find going over to family and friends houses for social events to be equally challenging- many of our family and friends don’t eat the same healthy diet we do, and it can be tough, people get very sensitive about their food choices.
And once you see how easy and beneficial meal planning truly is, you’ll most certainly be inspired to add even more meals to your weekly meal plan!
And, the healthy fats found in nuts, meats, avocados, and whole-milk dairy products help satisfy and maintain stamina.
Take a few minutes each week to go online with your kids and seek out some new ideas to make lunch not only healthy, but fun!
And congrats on being a MOMables subscriber – Laura provides a wealth of recipes and ideas that I know will really be a blessing to you as well.
A great, high protein, low sugar snack is a handful of almonds and you have a built in measuring cup.
You will lose weight by reducing your caloric intake, but the type of calories and food you put in your body is just as important.
Be aware that food should not sit at room temperature for over two hours and leftovers should be labelled with the date and eaten within two to three days. The dinner plate is half filled with vegetables and greens (or fruits), a quarter filled with grains and a quarter filled with meat or other protein. Ask for the dressing on the side, dip the fork into the salad dressing, and then stab a forkful of salad. The waiter can tell you if the fish comes out swimming in butter or if the pizza is extra greasy. Consuming calories from chocolate cake is not as healthy as eating a serving of fruits and vegetables which contain nutrients, vitamins, and fiber. The next level is 100% organic and that is saved for foods with a single ingredient; such as fruits, vegetables, and eggs, that’s known to be completely organic. Most cheap foods are simply cheap, meaning the ingredients are likely processed and are not of high quality.
Meat from grass-fed cows is also high in omega-3s because the cow was allowed to eat naturally occurring, healthier foods. A genetically engineered food is defined as one that has foreign DNA inserted into its own DNA.
If you do want to get a dessert at the restaurant, ask for extra plates and silverware and share with the rest of the table.
Be sure to remember portion distortion and that most restaurants serve dishes with two to three portions, making them perfect to split with friends or to pack up for a second meal later on. I specifically plan on trying the take home box trick the next time I head out to a restaurant!
A lot of the same tips, especially the idea of having a snack before hand can help in that scenario too. That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn. Your correct serving size of almonds is a palmful, you’ll be surprised how filling just that little snack can be.
Also, look for words that indicate lighter options; such as cooked in its own juice, garden fresh, grilled, roasted, and steamed. An easy rule to live by when trying to choose healthy foods is: the less processed and closer to straight-out-of-the-ground the food is, the healthier it is. Omega-3s are an essential part of the human diet and are difficult to find in most naturally occurring foods.
When you’re prepared with snacks, you will be less tempted to stop for sugary or salty snacks when hunger strikes. Easy comparisons such as one serving of meat is 3 ounces, which is the size of a deck of cards, are good tricks to keep in mind to help you eat the right amount and not gorge on large portions of food. Lean meats, grains, peas, nuts, and beans are all great ways of supplementing your protein intake. You then leave it in the crisper for up to a week, cook it in less than perfect ways (if they even make it out of the crisper) and then eat them. You can eat the same amount of calories in both and you would get a different nutritional out take from the food. Research has found that people who eat a salad before their meal ate fewer calories during the rest of the meal than people who didn’t eat a salad. If you’re looking to avoid high fat or sugary foods, avoid foods with descriptions including these words: buttery, fried, crisp, cream sauce, hollandaise, au gratin, basted, au fromage, pickled, au jus, breaded, and a la mode. Today, we would like to invite you to join us on this great journey and to improve your life with us. No, I'm not overweight or sick, but that is by the grace of God, because I'm a horrible eater (I usually eat one meager meal and one pretty generous meal a day), and when I snack, I usually reach for the worst things for me. If you want to eat meat, the best option is lean meats such as poultry or fish cooked by boiling, roasting, poaching, broiling, or grilling. Since this isn't something I'm unfamiliar with (but that's another blog post for another time), I was sharing these concerns with a friend. Luckily, as the good friend she is, she encouraged me to try improving my diet and exercise a little.
I'm going to share with you some of the things I've learned about eating healthy recently, things I'm trying to put into practice in my own life.via1. Eat a good breakfast. All those teen magazines that told you skipping breakfast was bad for you? It's good for your skin, keeps you hydrated, and is much better for you than filling up on sugary sodas and juices. That cup of coffee in the morning is probably the reason you feel jittery later and crash in the afternoon. Real Simple Magazine shared an article in their August 2012 issue about snacking right - getting a healthy and satisfying snack that won't leave you over-sugared and over-stuffed. Here's their guidelines for some good snackage - make it 150-250 calories, about 3 grams of fiber, 5 grams of protein, and no more than 12 grams of fat. But it is so much easier to eat healthy in theory than in practice - hopefully you have some good ideas to get you started. Lately my hubby's been  making me some awesome breakfast sandwiches in the morning with an egg, cheese, and a whole wheat bagel - yum!



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