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Tips for Eating Healthy When Eating out :

·        As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

·        Ask for whole-wheat bread for sandwiches.

·        In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

·        Ask for salad dressing to be served on the side. Then use only as much as you want.

·        Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

·        Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

·        Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.

·        Order an item from the menu instead heading for the "all-you-can-eat" buffet.

·        If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

o   Order an appetizer-sized portion or a side dish instead of an entrée.

o   Share a main dish with a friend.

o   If you can chill the extra food right away, take leftovers home in a "doggy bag."

o   When your food is delivered, set aside or pack half of it to go immediately.

o   Resign from the "clean your plate club" - when you've eaten enough, leave the rest.

·        To keep your meal moderate in calories, fat, and sugars:

o   Ask for salad dressing to be served "on the side" so you can add only as much as you want.

o   Order foods that do not have creamy sauces or gravies

o   Add little or no butter to your food.

o   Choose fruits for dessert most often.

·        On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

 Food Safety Advice :

Clean: Wash Hands and Surfaces Often :

Bacteria can be spread throughout the kitchen and get onto hands, cutting boards, utensils, counter tops, and food.

·        Wash your hands with warm water and soap for at least 20 seconds before and after handling food and after using the bathroom or changing diapers.

·        Wash your hands after playing with pets or visiting petting zoos.

·        Wash your cutting boards, dishes, utensils, and counter tops with hot soapy water after preparing each food item and before you go on to the next food.

·        Consider using paper towels to clean up kitchen surfaces. If you use cloth towels wash them often in the hot cycle of your washing machine.

·        Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten.

·        Rub firm-skinned fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water.

·        Keep books, backpacks, or shopping bags off the kitchen table or counters where food is prepared or served.

Separate: Don't Cross Contaminate

Cross-contamination is how bacteria can be spread. When handling raw meat, poultry, seafood, and eggs, keep these foods and their juices away from ready-to-eat foods. Always start with a clean scene ― wash hands with warm water and soap. Wash cutting boards, dishes, countertops, and utensils with hot soapy water.

·        Separate raw meat, poultry, seafood, and eggs from other foods in your grocery shopping cart, grocery bags, and in your refrigerator.

·        Use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.

·        Use a food thermometer, which measures the internal temperature of cooked meat, poultry, and egg dishes, to make sure that the food is cooked to a safe internal temperature.
·        Never place cooked food on a plate that previously held raw meat, poultry, seafood, or eggs.