2024-2025 Student Resource Handbook

59 for your salads or order the dressing “on the side” and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed. Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied. TIPS FOR WHAT TO AVOID AT FAST FOOD RESTAURANTS Supersized portions. An average fast food meal can run to 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don’t supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Bacon. It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has few nutrients and is high in fat and calories. Instead, try ordering some extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat. Buffets – even seemingly healthy ones like salad bars. You’ll likely overeat to get your money’s worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees, and steamed vegetables. Resist the temptation. You can wait at least 20 minutes after eating to make sure you’re really still hungry before going back for more. GUIDESTHATCANHELPYOUMAKEHEALTHIER MEALCHOICES Many fast food chains post nutritional information on their websites. Unfortunately, these lists are often confusing and hard to use. Instead, you can go to other websites that provide health and nutrition information, but in easier to follow formats. Some publish downloadable comparison guides, inexpensive pocket guides, or mobile apps for your smart phone. There are also many websites geared towards making healthy choices at restaurants depending on your specific dietary needs, whether your concern is diabetes, cancer, heart disease, or weight management. GREEN ZEBRA KITCHEN 127 Sunrise Avenue, Unit 1 Toronto, ON M4A 2T7 Tel: 416-319-8196 Web: greenzebrakitchen.com 890 Wilson Ave. T oronto, ON. M3K 1E7 416-636-8194 • Mastro\'s Restaurant: Family Business, Family Restaurant 20% OFF ANY REGULAR PRICED FOOD ITEMS with student or staff id mas t ros . ca Starting from humble beginnings, Mastro’s opended its doors in 1964 on a dusty, undeveloped Wilson Avenue. Rina and Livio Camarra had a simple goal - to provide quality, authentic Italian cuisine emphasizing their regional Abruzzese roots. Today, almost 50 years later, their goal remains the same.