2024-2025 Student Resource Handbook

58 Cereals: Barley, millet, oats, corn. Spices: Cloves, cinnamon, oregano Scientists have found that a number of fruits and vegetables like berries, grapes, walnuts, olives, and that foods like breakfast cereals, chocolate, popcorn, and some beverages like wine, coffee and tea contain numerous quantities of healthful antioxidants called polyphenols. These play an important role in reducing the risk of diseases. A HEALTHY FAST FOOD Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choicesatyourfavoriterestaurants.Downloadable free guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or to loose weight, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food. If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing Peanuts contain high concentrations of antioxidant polyphenols, roasting boosts its overall antioxidant content by as much as 22 per cent. Roasted peanuts are far richer in antioxidants than apples, beets and carrots and comparable to the antioxidant content of strawberries and blackberries. and fried toppings, so choose a salad with fresh veggies, grilled toppings, and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving. Tips For Making Healthy Choices At Fast Food Restaurants Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled that are labled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo,augratin,orincreamsauceareusually high in calories, unhealthy fats, or sodium. Order items with more vegetables and choose leaner meats. Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp of regular cola packs about 425 calories, which can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea. “Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich. Special order. Many menu items would be healthy if it weren’t for the way they were prepared. Ask for your vegetables and main dishes to be served withoutthesauces.Tryaskingforoliveoilorvinegar BRISKET BURGER FREE SICK OF Drop into Gab y’s for real f od with no at itude. 12 Locations Including: 192 Bloor St. W 416.967.5550 309 King St. W 416.979.9790 FAST FOOD? www.gabbys.ca @GabbysTORONTO Buy one brisket burger and get the second briskert burger for free. No cash value. Dine-in only. Not valid with any other offers. Does not include taxes or gratuity. Expires July 2018. INCLUDING: 192 BLOOR ST. W, 309 KING ST. W & 556 SHERBOURNE ST. Serving Toronto’s BEST WINGS for 28 years! VALID AT ALL 12 LOCATIONS