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P1215 Women and Heart Disease

Making Healthy Choices Use these tips as a guide for ordering when dining out: American ■■ Grilled chicken or fish (without breading) instead of fried ■■ Salad or baked potato in instead of fries ■■ Fresh vegetables at the salad bar, oil and vinegar dressing ■■ Veggie burger instead of a hamburger Asian ■■ Steamed dishes instead of fried ■■ Have fish, chicken or tofu ■■ Vegetable dish instead of a meat dish ■■ Dip food into sauce rather than pouring sauce on top Italian ■■ Order pasta with marinara sauce; don’t add Parmesan cheese ■■ Ask for pizza to be made with half the normal amount of cheese, or order a variety with no cheese ■■ Order dishes with broccoli, spinach and mushrooms instead of sausage and pepperoni ■■ Avoid dishes with lots of cheese or cheese sauce Mexican ■■ Fajitas with vegetables, chicken, chili peppers and a pinch of cheese ■■ Soft flour or corn tortillas instead of chips ■■ Guacamole instead of sour cream ■■ Black beans instead of refried 77 Snack foods often contain trans fat, so read labels with care. Look for low-fat, low-sodium versions of your favorites. 77 Frozen dinners are often high in fat and sodium. Look for plain frozen foods without sauces. When you dine out, scan the menu for healthy choices. Often, restaurants will make a dish in a healthier way; ask for your order to be cooked without cheese, no added salt or with sauce on the side. Fast food is high in salt and fat, so limit how many times you eat in these restaurants. When you do eat fast food, choose healthier items. Most restaurants have a nutrition list of the foods they serve. Ask for the list at the counter, or it may be on the restaurant’s website. Lifestyle Tips: Making healthy choices Use these tips as a guide for ordering when dining out: American 77 Grilled chicken or fish (without breading) instead of fried 77 Salad or baked potato in instead of fries 77 Fresh vegetables at the salad bar, oil and vinegar dressing 77 Veggie burger instead of a hamburger Asian 77 Steamed dishes instead of fried 77 Have fish, chicken or tofu 77 Vegetable dish instead of a meat dish 77 Dip food into sauce rather than pouring sauce on top Italian 77 Order pasta with marinara sauce; don’t add Parmesan cheese 77 Ask for pizza to be made with half the normal amount of cheese, or order a variety with no cheese 77 Order dishes with broccoli, spinach and mushrooms instead of sausage and pepperoni 77 Avoid dishes with lots of cheese or cheese sauce Mexican 77 Fajitas with vegetables, chicken, chili peppers and a pinch of cheese 77 Soft flour or corn tortillas instead of chips 77 Guacamole instead of sour cream 77 Black beans instead of refried © 2018 WomenHeart, ABC, CardioSmart, and StayWel . All rights reserved. Making Healthy Choices Download/print this PDF ➠ LEARNING CHECK Take a short quiz on what you’ve learned so far. abcardio.org 23


P1215 Women and Heart Disease
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