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Nerdel's Dining OUT TIps for healthy Eating

Nerd Serving Nutrition Facts

1. before ordering at any restaurant, always ask for and or look at the nutritional information of the foods. No, you're not going to look or sound funny. Reviewing this information will help you to see how many calories, grams of fat, protein, carbohydrates, sugar and milligrams of salt you are going to get in your meal. It may actually cause you to rethink your meal choices.

Grains

2. When selecting meals with bread like burgers, subs, or any type of sandwiches, Nerdel recommends choosing whole grain breads if available. try removing the bread or only eating half of the bread. You can even scoop the insides. that will help cut down on the starch (i.e. carbohydrate) calories. Remember most breads are from the grain family and count as part of your carbohydrate calories for the day! Whole grain breads give you carbohydrate calories but they also give you wonderful vitamins and fiber.

Bottles

3. Ask for your meal without extra salt or sauces - or simply wipe them off. they really add extra fat, salt and sugar to your meal. Add your own small portions. Some meals have enough salt added to count for your entire day's allowance of salt. Wow!!! That's salty!!!

No Extra SaltSalt

Cake

4. Select low fat cheeses. Cheese is a good source of the mineral calcium and protein but has the extra baggage of lots of saturated fat. Low Fat or no fat is where its at.

5. Choose baked, broiled, poached, or grilled meats, chicken, turkey or fish. These are the healthier ways of cooking and preserving the natural ingredients and nutrients of the food.

6. When selecting fried potatoes, ask for them without salt added and only eat a few. Remember what Nerdel says, "only eat a few!"

Salads

7. So you are going to have a salad, great! But remember to ask for low calorie dressing or choose simple oil and vinegar. Watch out for any extra cheese, bread and fried toppings that are normally added. these add extra fat grams and calories that you just simply don't need. No way, no how!!!

H2O

8. Okay, you're thirsty, well Nerdel suggests that you quench that thirst with good old fashioned, zero calorie, crystal clear H2O, water that is. It's the best! water is number one, numero uno, the top, the zenith. you get the picture - the best! Everything else is second best and maybe third, fourth and 99th. Stay away from any high calorie drink. its just a glass of empty-calories. that's right, just a glass of nada, nothing, zippo!!! Oh yea - it will add on in a major way to your calorie count for the day, but give you almost zero nutritional value! So you want to splurge, Try to select drinks without any preservatives or additives. Drinks made with sugar and High Fructose Corn Syrup have been reported to increase the risk of obesity and diabetes, not to mention plain old weight gain. Who needs that!!! Choose low fat milk as an alternative or a juice made with real pulp and no added sugar. Think twice - choose water!!!

H2O is the way to go

Cake

9. Eating breakfast out? Great! Watch for the starches. You know, the breads, waffles, pancakes, french toast, pastries, and muffins to name a few. Choose whole grain cereals (with low fat milk), Whole Grain breads, low fat muffins and yes-whole grain pancakes, waffles and French toast madewith whole grain flour. Remember whole grains have B and E vitamins and fiber. Use Natural syrup and No sugar added jelly for dipping your individual bite in, not pouring it over. Dip it don't douse it!!! Can you say that three times fast. - Dip it don't douse it!!!

10. When available, choose fresh fruit. Stay away from those desserts that are loaded with lots of calories. They are high in fat and sugar and have little to no nutritional value. Ask if Cinnamon is available - that's a great, zero calorie, zero fat, zero sugar topping that's good for you!!! And it's delicious too!Cake

Fruits and Vegetables

11. when you are out to eat, ask for extra dark green lettuce and tomatoes to add to your meal. This will help add to your servings of fruits and veggies for the day.

And finally, wherever you are eating, be careful.

You can eat a healthy meal no matter where you are!!! It may sound hard to think about all of the above tips, but once you start thinking about the foods that are going inside your body and what they are really doing to you and for you, all of this will be very easy to remember. Your body is a wonder of science. Take care of it, nourish it with healthy foods and it will take care of you.

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