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Maintaining a Healthy Weight On the Go—A Pocket GuideInstead of . . .Replace with . . .Frozen breaded fish or fried fish(homemade or commercial)Fish or shellfish, unbreaded (fresh, frozen, cannedin water)Whole eggsEgg whites or egg substitutesFrozen TV dinners (containing more Frozen TV dinners (containing less than 13 grams of fatthan 13 grams of fat per serving)per serving and lowest in sodium)Baked GoodsChorizo sausageTurkey sausage, drained well (read label)Vegetarian sausage (made with tofu)Croissants, brioches, etc.Hard french rolls or soft “brown ’n serve” rollsDonuts, sweet rolls, muffins, scones, English muffins, bagels, reduced fat or fat-free muffinsor pastriesor sconesSnacks andSweetsParty crackersLow-fat crackers (choose lower in sodium)Saltine or soda crackers (choose lowest in sodium)Cake (pound, chocolate, yellow)Cake (angel food, white, gingerbread)CookiesReduced fat or fat-free cookies (graham crackers,ginger snaps, fig bars) (choose lowest calorie variety)NutsPopcorn (air-popped or light microwave), fruits,vegetablesIce cream, e.g., cones or barsFrozen yogurt, frozen fruit, or chocolate pudding barsCustards or puddings (made withwhole milk)Puddings (made with skim milk)Fats, Oils, and Regular margarine or butterSalad DressingsLight-spread margarines, diet margarine, or whippedbutter, tub or squeeze bottleRegular mayonnaiseLight or diet mayonnaise or mustardRegular salad dressingsReduced calorie or fat-free salad dressings, lemon juice,or plain, herb-flavored, or wine vinegarButter or margarine on toast or bread Jelly, jam, or honey on bread or toastOils, shortening, or lardMiscellaneousNonstick cooking spray for stir-frying or sautéingAs a substitute for oil or butter, use applesauce or prunepuree in baked goodsCanned cream soupsCanned broth-based soupsCanned beans and franksCanned baked beans in tomato sauceGravy (homemade with fatand/or milk)Gravy mixes made with water or homemade with the fatskimmed off and fat-free milk includedFudge sauceChocolate syrupAvocado on sandwichesCucumber slices or lettuce leavesGuacamole dip or refried beanswith lardSalsaSource: Adapted from National Heart, Lung, and Blood Institute. (2005). Aim for a Healthy Weight (NIH PublicationNo. 05-5213), pp. 10–11. Bethesda, MD: U.S. Department of Health and Human Services.8

Choosing Healthier FoodsKeeping an Eye onPortion SizeEating fewer calories is not just aboutchoosing healthier foods. It is alsoabout eating less food and payingattention to portion size.What’s the difference between aregular portion and a serving size?Portion: A “portion” is the amountof food that you choose to eat for ameal or snack. It can be big orsmall—you decide.Serving: A “serving” is a measuredamount of food or drink, such as oneslice of bread or 1 cup of milk. Somefoods that most people consume as asingle portion actually containmultiple servings (e.g., a 20-ouncesoda or a 3-ounce bag of chips).To see typical portions for variousfoods, refer to the images below.Also, check out the U.S. Departmentof Agriculture’s MyPyramid athttp://www.myPyramid.gov to findout how these food portions fit into adaily eating plan for your recommended calorie level.Strawberries1/2 cup(1/2 cup equivalent of fruit)Whole-wheat cereal flakes1 cup(1-ounce equivalent of whole grains)Milk8 fluid ounces(counts as 1 cup milk)Baked sweet potato1 large(1-cup equivalent of orange vegetables)Source: Adapted from the U.S. Department of Agriculture’s MyPyramid, online at http://mypyramid.gov.9

Dining Out/Take-Out:How To ChooseGeneral Tips for HealthyDining Out and Take-OutWhether you’re trying to maintainweight or lose weight, you can eathealthfully when dining out orbringing food in, if you know how.The following tips will help you movetoward healthier eating as you limityour calories, as well as total fat,saturated and trans fats, cholesterol,and sodium (salt) when eatingprepared foods.You Are the Customer Ask for what you want. Mostrestaurants will honor yourrequests.Ask questions. Don’t be intimidated by the menu—your serverwill be able to tell you how foodsare prepared or suggest substitutions on the menu.To reduce portion sizes, tryordering a low-fat appetizer asyour main meal, or share anentree with a friend or familymember.Avoid all-you-can-eat buffets.Review the menu online, ifpossible, and choose thehealthiest option before you go tothe restaurant. General tips: Limiting yourcalories and fat can be easy aslong as you know what to order.Try asking these questions whenyou call ahead or before youorder. Ask the restaurant whetherthey would, upon request, do thefollowing:–– Serve fat-free (skim) milkrather than whole milk orcream–– Reveal the type of cooking oilused–– Trim visible fat off poultry ormeat–– Leave butter, gravy, or creamsauces off the side dish orentree–– Serve salad dressing on theside–– Accommodate special requestsif made in advance bytelephone or in personAbove all, don’t get discouraged.Most restaurants usually have severalhealthy options to choose from.11

Maintaining a Healthy Weight On the Go—A Pocket GuideReading the MenuChoose lower calorie, low-fatcooking methods. Look for termssuch as: Baked Boiled (in wine or lemon juice) Broiled Grilled Lightly sauteed Poached Roasted Steamed in its own juice (au jus)Be aware of foods high in calories,total fat, and saturated fat. Watch outfor terms such as: Alfredo Au fromage Au gratin Basted Béarnaise Breaded Butter sauce Casserole Cheese sauce Creamed In cream or cream sauce Crispy Deep fried Escalloped12 Fried Gravy Hollandaise Marinated (in oil) Pastry crust Pot pieSpecific Tips forHealthy ChoicesBreakfasts Decaf tea or coffee with fat-free orlow-fat (1 percent) milkFresh fruit or small glass of100 percent fruit juiceWhole-grain bread, bagel, orEnglish muffin with jelly or honeyWhole-grain cereal with fat-freeor low-fat (1 percent) milkOatmeal with fat-free milk toppedwith fruitOmelet made with egg whites oregg substituteMultigrain pancakes with freshfruit or apple butterFat-free yogurt (try adding cerealor fresh fruit)Beverages Water with lemonFlavored sparkling water(noncaloric)

Dining Out/Take-Out: How To Choose Juice spritzer (half fruit juice andhalf sparkling water) Unsweetened iced tea Tomato juice (reduced sodium) Fat-free or low-fat (1 percent)milk BreadsWhile many yeast breads andbreadsticks are low in calories andlow in fat, the calories add up whenyou add butter, margarine, or oliveoil to the bread. Also, eating a lot ofbread in addition to your meal willfill you up with unwanted caloriesand not leave enough room for fruitsand vegetables.Appetizers Broth-based soups Steamed seafood Shrimp* cocktail (limit cocktailsauce—it’s high in sodium) Melons or fresh fruit Bean soups Salad with reduced-fat dressing(or add lemon juice or vinegar)Entrees Poultry, fish, shellfish, andvegetable dishesPasta with red sauce or withvegetables (primavera)Look for terms such as “baked,”“broiled,” “steamed,” “poached,”“lightly sauteed,” or “lightlystir-fried”Ask for sauces and dressings onthe sideLimit the amount of butter,margarine, and salt you use at thetableSalads/Salad Bars Lettuce, spinach, and other freshgreensFresh vegetables—tomatoes,mushrooms, carrots, cucumbers,peppers, onions, radishes, andbroccoliChickpeas, kidney beans, andother beansSkip the nonvegetable choices:deli meats, bacon, egg, cheese,and croutonsChoose lower calorie, reduced-fat,or fat-free dressing; lemon juice;or vinegarSide Dishes Vegetables and whole-grain sidedishes (brown rice, whole wheatpasta, etc.) make good additionsto meals and also can becombined for a lower caloriealternative to higher calorieentrees* If you are on a cholesterol-lowering diet, eat shrimp in moderation.13

Maintaining a Healthy Weight On the Go—A Pocket Guide Ask for side dishes without butteror margarineAsk for mustard, salsa, or low-fatyogurt instead of sour cream orbutterDesserts and Coffees Fresh fruit Fat-free frozen yogurt Sherbet or fruit sorbet (these areusually fat free, but check thecalorie content)Try sharing a dessertAsk for fat-free or low-fat(1 percent) milk for your coffee(instead of cream or half-n-half)popularity. Supermarkets oftenprovide a wide selection of foodsfrom various cuisines. Use thesuggestions in each of these categories to guide your decision. Onething to keep in mind is portion size.Take-out portions can be just as largeas restaurant portions. For moreinformation on portion sizes, referto Portion Distortion atwww.nhlbi.nih.gov.ChineseChoose More Often . . . Zheng (steamed) Gun (boiled) Kao (roasted) Shao (barbecue) Poached Lightly stir-fried in mild sauce Cooked in light wine sauce Hot and spicy tomato sauce Sweet and sour sauce Hot mustard sauce Reduced-sodium soy sauce Dishes without MSG added Spinach or broccoliSupermarket Fresh fish fillets, shrimp, scallopsChoose More Often . . . Chicken without skin Lean beef Bean curd (tofu) Tips for Healthy EatingOn the GoIf you’re dining out or bringing foodin, it’s easy to find healthy foods.Knowing about typical Americandishes, as well as other ethniccuisines, can help make your diningexperience healthy and enjoyable.The following list includes healthyfood choices (lower in calories andfat) and terms to look for whenmaking your on-the-go selections.Bringing prepared food home fromthe supermarket is growing in14

Dining Out/Take-Out: How To Choose Moo shu vegetables, chicken, orshrimp Steamed rice Lychee fruit Hoison sauce* with assortedChinese vegetables: broccoli,mushrooms, onions, cabbage,snow peas, scallions, bambooshoots, water chestnuts, asparagusOyster sauce* (made fromseafood)French Dinner salad with vinegar orlemon juice (or a reduced-fatdressing)Crusty bread without butterFresh fish, shrimp, scallops,steamed mussels (without sauces)Red sauces—spicy marinara sauce(arrabiata), marinara sauce, orcacciatoreLight red sauce or light red orwhite wine sauce Light mushroom sauce Red clam sauce Primavera (no cream sauce) Lemon sauce Capers Choose More Often . . . Sun-dried tomatoesHerbs and spices—garlic andoregano Crushed tomatoes and spices Florentine (spinach) Grilled (often fish or vegetables) Piccata (lemon) Manzanne (eggplant)Chicken without skinMiddle EasternRice and noodles without creamor added butter or other fatChoose More Often . . .Fresh fruit for dessert ItalianChoose More Often . . . Lemon dressing, lemon juiceBlended or seasoned with MiddleEastern spicesHerbs and spices (parsley,rosemary, basil, dill, etc.) Lightly sauteed with onions ShallotsMashed chickpeas Peppers and mushroomsFava beans Artichoke heartsSmoked eggplant * Hoison and oyster sauces are high in sodium (salt). Choose versions that are lower in sodium, or limit the quantity,particularly if on a low-sodium diet.15

Maintaining a Healthy Weight On the Go—A Pocket Guide Tomatoes, mushrooms, greenpeppers, and cucumbersIndianChoose More Often . . . Spiced ground meat Special garlic sauce Basted with tomato sauce Garlic Chopped parsley and/or onion Couscous (grain) Rice or bulgur (cracked wheat) With spinach (saag)Stuffed with rice and importedspices Baked leavened breads Tikka (pan roasted)Cooked with or marinated inyogurtCooked with green vegetables,onions, tomatoes, peppers, andmushrooms Masala Grilled on a skewer Tandoori Marinated and barbecued Paneer Baked Charbroiled or charcoal broiled Fresh fruit for dessert Japanese Choose More Often . . . Cooked with curry, marinated inspicesLentils, chickpeas (garbanzobeans)Garnished with dried fruitsChickpeas (garbanzo) andpotatoesHouse salad with fresh ginger andcellophane (clear rice) noodles Basmati rice (pullao) Rice Matta (peas) Nabemono (soup/stew) Chicken or shrimp kebabChicken, fish, or shrimp teriyaki,broiled in sauceMexican Choose More Often . . . Soba noodles, often used in soups Yakimono (broiled) Shredded spicy chicken Tofu (or bean curd) Rice and black beans Grilled vegetables Rice (particularly brown rice)16

Dining Out/Take-Out: How To Choose Served with salsa (hot red tomatosauce)Served with salsa verde (greenchili sauce)Covered with enchilada sauceTopped with shredded lettuce,diced tomatoes, and onionsServed with or wrapped in a cornor whole-wheat flour (soft)tortilla Grilled Marinated Picante sauce Simmered with vegetarian chili ortomato sauceThai Bed of mixed vegetables Scallions, onionsSteakhousesChoose More Often . . . Choose More Often . . . Barbecued, sauteed, broiled,boiled, steamed, braised, ormarinatedNapa, bamboo shoots, blackmushrooms, ginger, garlic Lean broiled beef (no more than6 ounces)—London broil, filetmignon, round and flank steaksBaked potato without addedbutter, margarine, or sour cream(try low-fat yogurt or mustard)Green salad with vinegar orlemon juice (or a reduced-fatdressing)Steamed vegetables without addedbutter or margarine (try lemonjuice and herbs)Seafood dishes (usually indicatedas “surf ” on menus)CharbroiledFast FoodBasil sauce, basil, sweet basil, orbasil leavesChoose More Often . . .Lime sauce or lime juiceChili sauce or crushed dried chiliflakes Thai spices Served in hollowed-out pineapple Fish sauce Hot sauce Grilled chicken breast sandwichwithout mayonnaiseSingle hamburger without cheeseGrilled chicken salad withreduced-fat dressingGarden salad with vinegar orlemon juice (or a reduced-fatdressing)17

Maintaining a Healthy Weight On the Go—A Pocket Guide Low-fat or fat-free yogurtFat-free muffin or cereal withfat-free or low-fat (1 percent)milkDeli/Sandwich Shopsfor making healthy choices eating outwithout overspending: Choose More Often . . . Fresh sliced vegetables inwhole-wheat pita bread withlow-fat dressing, yogurt, ormustardBean soup (lentil, minestrone)Turkey breast sandwich withmustard, lettuce, and tomatoFresh fruitSaving Money WhileEating OutAnother expense of eating out is itseffect on your budget. Try these tips18 To reduce costs, start by eatingout one less time per week.Many restaurants provideportions that are large enough tomake two meals out of one entree.Bring half of your meal home forthe next day, or if dining with afriend or family member, orderone entree to share.If you often meet a friend orcolleague for lunch at a restaurant, try bringing your lunchinstead and meeting outside inthe park when the weatherpermits.

Foods in the Fast LaneWhen you eat on the go, you don’thave to give up eating fast foodscompletely. You can eat right andstill eat fast foods if you selectcarefully. Here are some tips on fastfoods to choose: low-fat frozen yogurt or low-fatmilkshake. Order from the dollar or valuemenu; the portions are oftensmaller than the regular size.Order a small hamburger insteadof a larger one. Try ordering ahamburger without cheese andextra sauce. Order roast beef for a leanerchoice than most burgers.Order a baked potato instead offrench fries. Be careful of high-fattoppings like sour cream, butter,or cheese.Order grilled, broiled, or bakedfish or chicken.Order fat-free or low-fat milkinstead of a milkshake. Or try the Order salad. Use vinegar and oilor a low-calorie dressing.Create a salad at the salad bar.Choose any raw vegetables, fruits,or beans. Limit toppings high insaturated fat, such as cheese, friednoodles, and bacon bits, as well assalads made with mayonnaise.Also, limit salad dressings high insaturated fat and cholesterol.For sandwiches, try whole-wheatbread topped with lettuce, tomato,onion, mustard, and ketchupinstead of toppings high insaturated fat, such as cheese,bacon, special sauces, or butter.Order thin-crust pizza withvegetable toppings such aspeppers, mushrooms, or onionsinstead of extra cheese, pepperoni, and sausage.19

Maintaining a Healthy Weight On the Go—A Pocket GuideFast Food ChoicesLet’s see how small changes can add up to big changes with the following sample fast-food meal:Typical MealLower Fat ChoiceCheeseburger(313 calories)Hamburger(265 calories)Large french fries(487 calories)1/2 small french fries(112 calories)12-ounce cola(136 calories)12-ounce cola(136 calories)1/2 cup vanilla ice cream(137 calories)Low-fat ice cream cone(146 calories)Total saturated fat (g)13Total saturated fat (g)6Total dietary cholesterol (mg)71Total dietary cholesterol (mg)4246Total fat (g)20Total calories659Total fat (g)Total calories1,073Source: Adapted from National Heart, Lung, and Blood Institute. (2005). Aim for a Healthy Weight (NIH PublicationNo. 05-5213), p. 24. Bethesda, MD: U.S. Department of Health and Human Services.20

Other ResourcesMore information on maintaining ahealthy weight, and on overweightand obesity, is available from theNational Heart, Lung, and BloodInstitute (NHLBI) Web site atwww.nhlbi.nih.gov (under HealthInformation for the Public). Also seethe following resources.Aim for a Healthy WeightWeb SiteInformation for patients and thepublic as well as health eases and ConditionsA–Z IndexA quick and easy way to get completeand dependable information aboutheart, lung, and blood diseases andsleep disorderswww.nhlbi.nih.gov/health/dci/Keep the Beat :Deliciously Healthy EatingWeb SiteHeart healthy recipes professionallydeveloped for the NHLBI, along withother healthy eating e Can! (Ways to EnhanceChildren’s Activity andNutrition)Science-based information forparents and communities to helpchildren maintain a healthy AN (1–866–359–3226)To Learn MoreContact the NHLBI for informationand publications on healthy eatingand overweight and obesity.Available publications include the“Aim for a Healthy Weight PatientBooklet,” “At a Glance: Facts AboutHealthy Weight,” “Aim for a HealthyWeight: Keep an Eye on Portion SizeZ Card,” and more.NHLBI Health Information CenterP.O. Box 30105Bethesda, MD 20824–0105Phone: 301–592–8573TTY: 240–629–3255Fax: 301–592–8563E-mail: NHLBIinfo@nhlbi.nih.govWeb site: www.nhlbi.nih.gov Keep the Beat is a trademark of the U.S. Department of Health and Human Services (DHHS). We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarksof DHHS.21

Notes

DISCRIMINATION PROHIBITED: Under provisions of applicablepublic laws enacted by Congress since 1964, no person in the UnitedStates shall, on the grounds of race, color, national origin, handicap, orage, be excluded from participation in, be denied the benefits of, or be subjectedto discrimination under any program or activity (or, on the basis of sex, withrespect to any education program and activity) receiving Federal financialassistance. In addition, Executive Order 11141 prohibits discrimination on thebasis of age by contractors and subcontractors in the performance of Federalcontracts, and Executive Order 11246 States that no federally funded contractormay discriminate against any employee or applicant for employment because ofrace, color, religion, sex, or national origin. Therefore, the National Heart, Lung,and Blood Institute must be operated in compliance with these laws andExecutive Orders.

For More InformationNHLBI Health Information CenterP.O. Box 30105Bethesda, MD 20824–0105Phone: 301–592–8573TTY: 240–629–3255Fax: 301–592–8563E-mail: nhlbiinfo@nhlbi.nih.govwww.nhlbi.nih.govNIH Publication No. 10-7415April 2010

Maintaining a Healthy Weight On the Go—A Pocket Guide 4 Fat Matters, But Calories Count A calorie is a calorie is a calorie, whether it comes from fat or . carbohydrate. Any calories eaten in excess can lead to weight gain. You can lose weight by eating fewer calories and by increasing your physical activity. Reducing the amount of total fat and