2024-2025 Student Resource Handbook

52 2. Pick nutrition over value. Special super-sized meal combinations might seem a good deal, but they are packed with “extras” meaning more fat, calories, sugar and/or sodium that you surely don’t need. 3. Preparation is key. Only order foods that have been steamed, baked, broiled, grilled or roasted. The hidden fat and calories add up quickly when food is fried, deep-fried, breaded or served with rich sauces and gravies. 4. Watch the quantity of sodium that you eat with each meal. Choose fewer foods that have been smoked or have been made with Soy sauce or Teriyaki sauce. Look for “light” versions of these sauces or ask for them to be served on the side. 5. Always go full steam ahead with vegetables. You can’t go wrong ordering an extra side salad or dish of vegetables. As well try to substitute your fries with vegetables. Hold the mayo and always go easy with the amount of butter, margarine, salad dressing, or oil that you add. 6. Look for ways to boost your fibre intake. Many restaurants now upon request offer whole wheat or whole grain buns, pizza crust tortilla wraps or pasta. 7. Drink water. Or replace soda pop by substituting it with low fat milk or 100% fruit juice. If you drink alcohol, limit it to one or two drinks for the day. 8. Remember about healthy eating. It is all about balance and enjoying your food. Should you have happened to overindulge at a meal, then plan on choosing some healthier choices over the next few days. 9. Ask a restaurant about nutritional information of their menu items or look them up online before you go to see if their menu has healthier options. 10. Skip the dessert. After, when you get home, you can always have a piece of chocolate or even some sorbet. That is a far better choice for you health wise than the Triple Chocolate Meltdown or a mountain of ice cream topped by a second mountain of whipped cream. So take the time to put a little effort into planing your meal out. Without trying too hard you can make sure that you keep healthy while your still enjoying yourself and having some great tastes. WHEN YOU DO EAT OUT When you are dining out, you are still the one in charge of what you eat even though you are not doing the cooking. More and more restaurants today are happy to accommodate any individual preferences, so feel free to ask questions about how a dish is cooked or to make requests, such as asking for any dressings on the side or having a baked potato instead of French fries. You will still want to avoid loading up your potato with sour cream, butter and bacon bits. A steady diet of excess fat, calories and sodium may increase your risk of heart attack and stroke. Many restaurant chains post foods nutritional information on their menus and on their websites consistent with the “Nutrition Facts” table found on packaged foods. Appetizers If you are going out for dinner, make sure you eat lunch or you may be too hungry to make healthy choices. At a restaurant opt for any whole-grain offerings from the bread basket as opposed to that higher-fat, buttery garlic bread. Appetizers tend to be very high in fat and calories, so then choose a vegetable-based soup or decide on a dark leafy green salad with dressing on the side. We Cater for All Size Parties, Weddings & Special Events! Jagtar Singh Atwal 905.454.0883 116 Kennedy Rd. S Brampton, Ontario L6W 2E7 www.royalindiarestaurant.ca www.thewingery.com 905.842.3388 1500 Sixth Line, Oakville, ON L6H 2P2 Gourmet Wings, Fresh from the Farm regular prices with student WE DELIVER HOURS OF OPERATION MON-THURS 11AM-11PM FRI-SAT 11AM-12AM SUN 12PM-10PM Click on the ad to see our menu for great sandwiches, appetizers and our website.