Happy 2009!!  So we’re off to a new year with a fresh and exciting outlook on the future.  Raise your hand if one of your New Years resolutions was to make a healthy amendment to your eating habits or to practice a healthier over all lifestyle.  . .  Please, not everyone at once!  Well, for those of you who have made that decision for you and your family I, with help from the Alliance for a Healthier Generation, have some great tips involving one of the biggest obstacles to eating healthy.  Yep, we’re going to give you insight on making better choices when going out to eat.  Here it is broken down into 3 categories. 

How to Make Take-Out Healthier
-  When ordering for ‘Take Out ’look for words like “grilled, broiled, baked, lean, fresh” on menus to make better choices.  This will help you and your children stay away from unhealthy options.  There are plenty of most menus that fit these categories.  If not I would suggest considering another eatery.
-  Have all dressings and sauces on the side so you can put less on your food.  Make sure to request this when placing orders for you and your children.
-  Wrap up some food for another meal. If you do this before you eat you’ll be less tempted to finish the whole dish.  You should also this for your child before presenting the meal to them.
Click on the link for additional tips in making Take-Out healthier.  http://www.healthiergeneration.org/parents.aspx?id=1866
How to Eat better in Restaurants
-  Add vegetables to food (sandwiches, pizza, burgers) to make them healthier.  For kids who are not big fans of vegetables this may be a good way to introduce them.
-  Avoid the “Super Sizes”.  Instead opt for regular sizes and avoid double meat or bacon as they add fat.  The only thing you should consider going double on from time to time is vegetables.
-  Choose chicken that is broiled, baked, or grilled and go light on sauces.  Avoid fried or heavily breaded alternatives.
Click on the link for additional tips on eating better in restaurants.  http://www.healthiergeneration.org/parents.aspx?id=1858
Reading Labels  
When it comes to nutrition information at restaurants and grocery stores remember the following tips.
-  Notice what the actual serving size is. All the information is based on that particular serving size. If you have twice as much as it says (i.e. two cups instead of one, or the large fry not the small) you have to double all the numbers. 
-  Minimize saturated fats; they are the worst ones for you.
-  See if the sugars make up a lot of the total carbohydrates. You want most of your carbohydrates to consist of fiber, not sugar.
Click on the link to view ‘Reading Food Labels 101.  http://www.healthiergeneration.org/parents.aspx?id=1856

These tips will take you and your children a long way towards fulfilling that New Years resolution.  Some of you might be thinking ‘Why don’t restaurants just serve healthier food and make it easier on everyone?’ They are working on that. Many menus have changed over the past few years to include healthier options. The Alliance is working with Quick Service Restaurants to improve the access that kids have to healthier food and beverages. Examples include changing default side items for kids meals, such as apple slices and carrots instead of French fries; and water and low-fat milk instead of soda. Ask your favorite restaurant to expand their healthier choices today. For more information, log on to www.HealthierGeneration.org.
On the next post we will address children’s healthcare as it relates to the obesity epidemic and provide direct insight from a qualified physician regarding your child’s trips to the doctor’s office.  Until then stay focused, I have my eye on you!