Eating Out Healthy Lesson
Eating out healthy lesson raises many eyebrows in my students because they are shocked to hear some of the healthier choices that are presented in this lesson. I tell my students that I am not a dictator and I am not forcing them to follow these guidelines. However, at least they can have knowledge of healthier choices available to them. So let’s begin. Many people like to order appetizers before their meal. That’s perfectly fine. However, it matters whether you chose correct one. For example, these are appetizer that you may not want to order: - Fried food. These are very delicious but do the most damage. Watch out! They have large amount of fat that is hard to work it off even during very intense workout.
- Creamy dips. Dips are usually used with something fried.
- Bread. Especially if it’s white bread that is soaked in cheese or butter. This will give you more fat and carbohydrates than your body really needs.
Check out what you could have instead of those unhealthy and fatty appetizers and enjoy eating out healthy. - Green salad. Your salad should be with very light dressing if you want it still to be healthy. Also, stay away from croutons too.
- Antipasto. This is my favorite. This is a plate with sliced meats, olives and cheese. It will be an excellent source of protein.
- Lettuce wraps. This choice will provide you with protein and low amount of carbohydrates for your body.
Beverages can be a little tricky. They don’t fill you up but they do provide with empty calories. How can that be? We need to know how to prevent this during our eating out healthy meal especially if we want to lose weight. These are choices that you may want to drink less of: - Diet or regular soda. Diet soda has chemicals that make you crave sweets and regular soda has corn syrup that provides plenty of empty calories that you don’t need.
- Sweet cocktails. These are tempting; however sugar and alcohol equal many empty calories.
- Sweetened tea. This type of tea has sugar. If there is sugar there are unneeded calories.
Order these drinks. They are much healthier. - Water. It’s the sixth essential nutrient for our body. It’s vital for our body functions. In addition, it’s the best beverage.
- Unsweetened iced tea. Enjoy this natural taste tea. Don’t spoil it with adding sugar to it.
- Red wine. Obviously, this is for adults only who are over 21 years old. Drink responsibly.
With choosing entrees, this is really where we can derail ourselves and completely go along the unhealthy path. How many times did you feel heavy when you went out and ate with your friends? How many times did you say to yourself that you’re not going to eat that much or not going to choose this food? You might have ordered these examples: - Pasta. Even if it comes with red sauce, meat and veggies; be careful, this entrée will provide you with more carbohydrates than you need.
- Pizza. I love pizza but again this will give you many and many carbohydrates. If person doesn’t exercises and doesn’t work it off. It will be stored as fat. Also, there is a substitute here. Put pizza toppings over a salad. I love this idea!
- Burgers. I’m not going to make many friends with choice. Many people know that burgers have unhealthy effects on our well-being. Therefore, here is a solution. Order a burger wrapped in lettuce with no bun and no fries.
If you want to feel light and vital after your meal, choose these entrees: - Lean mean with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
- Salad with protein. Green salad with nice piece of chicken will be healthy choice.
- Soup. Choose broth based soups that have protein and stay away from breadsticks.
These are the choices that I present to my students. As an assessment to see whether your students understood the material I use this worksheet.
Eating Right Worksheet
Before I begin my Eating Out Healthy lesson I use this pre assessment sheet to see what my students know about this topic.
Eating Right Assessment
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