Are You Confused What to Eat When Eating Out? Then you don't want to miss this Saturday, March 16th from 1-3 pm. 

We all know eating foods from home is better for a diet but sometimes our busy schedule needs the flexibility to eat out. The good news is you don't have to despair if all you have available is fast foods or local sit down restaurant. It is possible to eat out in places like bagel shops, diners, pizzerias  delis and American, Japanese, Chinese, Greek, Italian or Mexican cuisine restaurants without bulging out. During this workshop you will:

• Dissect common meals into parts to show portions of each ingredient such as cheese, dressing, fats, rice. (For example, have you ever wondered just how much feta is on your Greek salad?)
• Determine calories in these items. (How bad can that sushi roll be?)
• Review common menus (mainly from local restaurants)to learn what items to avoid and what descriptions you should look for and what questions you should ask.
• Learn healthy, calorie balanced options when eating out. 

This shouldn't be missed! Contact Rachel at 631-942-7841 or eatsmart@fitnessincentive.com for more information.

How To Choose Wisely...
Have you ever thought about why you choose one product over another? We focus on things we don't eat- like not eating a cheeseburger but we should spend more time focusing on what we should eat. Healthy foods can improve our health, protect us from disease and improve our quality of life. But there are so many choices! When it comes to variety, consumers in the U.S. seem to have more and more foods to pick from. A single supermarket stocks, on average, about 15,000 different items while introducing new products almost daily. More choices mean more decisions and more for you to know about your food supply.

Healthy foods should fill your cart but you need to know what you are looking for. Packaging may claim health benefits such as "lowers cholesterol," "promotes immunity," "builds strong bones", but what does it all mean? Beginning in the mid-1990s food regulations allowed labels to include health claims. Consider a few examples:
· Many fruits, vegetables, and grain products contain phytonutrients. These plant substances reduce the risk of certain diseases like prostate cancer and heart disease. 
· Research strongly suggests that oats help lower bad cholesterol levels.
· Prebiotic/probiotic (found in shallots or yogurt) may improve the balance of "good" intestinal bacteria.
· Those omega-3 fats found in fatty fish have been linked to lowering your risk of heart disease.
· A fatty acid, conjugated linoleic acid found in some meats and dairy products may help lower your risk for cancer.
· Calcium-rich foods may help protect you from high blood pressure, colon cancer and may help with weight control.
· Soy protein has been linked with lowering cholesterol levels.

Reading down the list you may think about picking up a supplement rather then eating the whole foods. However,  this is not the actual recommendation, because it is believed that these foods work best when eaten together, as nature provided. For example, the heart health benefits of oats come not only from the soluble fiber but also from its antioxidants, amino acids, and natural plant sterols. If you just take an oat supplement, you will miss the benefits you would get from the combination that comes from consuming the whole food.

Other products are being engineered for the health conscious consumer. For example, you will find "good sources," "more fiber," and "fat free" foods. In many cases these foods are modified versions of the original. To create these 'healthier' versions, products are produced with less fats, saturated fats, transfats, cholesterol, sugar or sodium. However,  often times modifying one thing  often increases the content of another. For example, some foods produced with less fat might increase the sugar to improve taste.  Sometimes products lower in "carbs" might increase the fat content. The ability to discern food labels is an important skill to have. For example, many are tricked into drinking "calcium added" orange juice thinking that it is much healthier. However, the extra calcium doesn't make up for that fact that it is still loaded in sugars. Below you will find what actual nutrient claims on products mean.  
· FREE. If something claims 'free' it means that there is such a small amount that it wouldn't have any effect on your body. You will see this with "calorie free,' "fat free," or "sodium free." Other terms used could include: "no," "zero," "without," "trivial source of," "negligible sources of, " or "non" (like in nonfat.)
· LOW. It is determined by an amount specified by its particular claim such as "low calorie," "lower fat," or "low cholesterol." Other terms used include "few," "low source of," "little," or "lower in."
· REDUCED. It's an amount describing a food  with at least a 25% reduction in calories, fat, saturated fats, cholesterol, sugar, or sodium in the regular item. Other terms used are "fewer," "lower," or "less."
· HIGH. High is an amount 20% or more of the recommended daily value for a specific nutrient. Other terms would include "excellent source of," or "rich in."
· GOOD SOURCE. Is an amount 10-19% of the recommended daily value for a specific nutrient. Other terms "contains," or "provides."
· MORE. This term you see most associated with "more fiber," or "more iron." This is a 10% value of the daily value. Other terms include "enriched," "fortified," "added," or "plus."
· LIGHT. Means either the food has half the fat of the original or 1/3rd fewer calories. When "light" is used to describe a product however, it is not talking about the nutritional content (e.g. 'light brown sugar.')
· LEAN. When it comes to 3-ounces of cooked meat it means that the food has less than 10 grams of total fat, 4.5 grams or less of saturated fats, and less than 95mg cholesterol.
· EXTRA LEAN. Again with 3-ounce of cooked meat it will have less than 5 grams total fat, less than 2 grams saturated fat, and less than 95mg cholesterol.

One last thought is the ingredient list. Think of the ingredient list as a recipe. If you were picking up a tub of cool whip what ingredients would you want to see? Manufacturers have to list the ingredients in descending order by weight. Those in the largest amounts are listed first. So unidentified foods, sugar or sugar derivatives, or any other such chemicals should be viewed as less than healthy. Check out that cool whip and I guarantee the ingredient list will shock you!

Every bit of education helps. The more confident you are in understanding nutrition jargon the less likely you will be duped again by that dang cookie diet!