Coach on Call. Please give me a call if you have more questions about this or other topics.

Transcription

1 Coach on Call It was great to talk with you. Thank you for your interest in eating smart when you are on the go. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your health coach, I m ready to help in any way I can. You can eat smart when you are on the go if you: Plan ahead and pack a quick, healthy meal from home. Stop at a convenience store, fast-food restaurant, or sandwich shop that offers healthier choices. Carry healthy snacks for between-meal hunger or when you are running late for a meal. Follow these tips: Don t skip meals. Doing that often leads to overeating and poor food choices later. Running late for a meal? Eat a quick, healthy snack. Examples are a low-fat cereal bar, a piece of fresh fruit, or a small package or baggie of dried fruit or nuts. Keep a healthy snack in your purse, briefcase, backpack, and/or glove compartment. Plan what you will eat at meals. Each meal should contain at least: A grain. Choose whole grains when you can. A protein. Packing a meal? Keep meat, poultry, seafood, dairy, and eggs chilled. Add a frozen gel pack to your lunch box or bag. A fruit or vegetable. Avoid fruit with added sugar. Stay away from mayonnaise-based salads and high-fat dressings and toppings. When you can, include nonfat or 1-percent milk or yogurt with no added sugar, plus another fruit or vegetable. Or plan to eat them at home later as a snack. Buy foods in single-serving packages that you can easily pack. You can also make your own ahead of time using plastic bags or small, lidded containers. Pack napkins and plastic utensils, too. C UPMC_13_0121 Copyright 2018 UPMC Health Plan Inc. All rights reserved C ON C EAT SMART 18ISD5711 (MCG) 4/1/18 PDF

2 Page 2 of 5 Healthy Food Choices That Are Easy to Pack or Find on the Go For meals on the go, choose an item from each food group below. You ll have the minimum fixings for a quick meal! Keep your pantry, fridge, and freezer stocked with these items. Portion them into single-serving containers or tightly closed baggies. Then you can simply grab and go. Take a frozen gel pack if you include meat, poultry, fish, dairy, or eggs. You can also find convenience stores that carry some of these items. Grain Foods Cereal bar, low-fat (whole grain is best) Ready-to-eat cereal, unsweetened Leftover cooked pasta Leftover cooked rice Small bagel (2 ounces) Pita bread Bread slices or roll Low-fat crackers Protein Foods Canned, cooked dry beans, rinsed and drained Peanut or other nut butters Nuts or seeds (small amounts) Canned tuna or salmon Turkey or roasted chicken, without skin Hard-cooked eggs Lean roast beef Low-fat cheese (string, slices, or cubes) Fruits or Vegetables Apple, pear, banana, tangerine, nectarine, peach, orange sections Canned fruit without syrup Baby-cut carrots Bell pepper slices Broccoli or cauliflower florets Celery sticks Fresh veggies from a salad bar (no dressing or low-fat dressing) Leftover cooked veggies Mixed Dish Ideas Leftover soup or casserole that include a grain, lean protein, and vegetables (Find a recipe you like. Make a double batch. Freeze leftovers in single servings.) Canned soup, stew, or frozen dinner with 300 calories or less, 10 grams of fat or less, and 14 grams of protein or more per serving Healthier choices from fast-food restaurants, sandwich shops, and convenience stores: Small low-fat chili Grilled or roasted chicken, turkey, ham, or roast beef sandwich (6 inches if a sub or long sandwich) or small wrap, without sauce Small (junior or single) hamburger Tossed salad with grilled chicken, turkey, or roast beef, and no dressing or nonfat/low-fat dressing Plain baked potato with veggies, no cheese sauce, butter, or sour cream (Try it with low-fat or nonfat salad dressing.)

3 Page 3 of 5 One slice of pizza (light on the cheese, lots of vegetable toppings except olives) Egg (or egg white) sandwich or small wrap, with Canadian bacon or ham, and one slice of cheese Note: Most restaurant foods, canned soups and stews, and frozen dinners are very high in sodium. To limit sodium: Make your own low-sodium soup or casserole. Pack it in single-serving containers. If you eat out, choose a salad or sandwich with fresh meat, not deli. Ask for no sauce or dressing. You can also take your own low-sodium dressing from home. Keep in mind that it takes time to build new eating habits and unlearn old ones. Be patient and keep taking small steps in a healthy direction.

4 Page 4 of 5 Take Action My SMART Goal for This Week Check when completed Do your best to reach the SMART* goal you set with your health coach. Write it below. Check the box when you have completed it. Staying on the path to wellness From time to time, review the ideas on this tip sheet for eating smart when you are on the go. On a separate piece of paper, plan three menus for yourself: 1. Menu for a quick meal packed from home 2. Menu for a quick meal eaten out (go to the restaurant website and look for low-fat, low-calorie items) 3. Other menu Then, choose one of the menus and set a related weekly SMART goal. Check the box when you have completed it. When you reach your goals, share your success with a supportive friend or family member. Celebrate together each step you take to move in the direction of healthier eating! *SMART goals are Specific, Measurable, Appropriate, Realistic, and Timely. For example, On Saturday when I m at the mall, I will try the grilled chicken salad at McDonald s with low-fat dressing. SMART goals help you succeed! If you have any trouble setting your weekly SMART goals, ask your health coach for help.

5 Page 5 of 5 The information in this tip sheet is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. Before making changes, always talk to your doctor about what is right for you. Sources: U.S. Department of Agriculture. Available at Accessed January 25, 2018 Academy of Nutrition and Dietetics. Available at Accessed January 25, 2018