We are into the Fall season full swing. The kids are in school, schedules are busy and Halloween is almost here.  When we get busy many people go for the fast food, and with the holiday season starting, here come the extra sweets.  Bellow are some healthy tips to follow.

Fast Food Tips

 Whether it’s fast food, take out or a sit down restaurant, eating out has become part of the American lifestyle.

You can make healthy food choices everywhere you go, too:

  • Choose fried foods only sometimes – go for grilled, broiled, or steamed foods more often.
  • Order the regular or kid-size portion. Mega-sized servings are probably more then you need.
  • Make milk or a low-fat shake your beverage for an extra calcium boost.
  • Try a side salad instead of fries.
  • Split your order. Share fries or an extra large sandwich with a friend.
  • Boost the nutrients in all kinds of sandwiches by adding tomato, peppers and other vegetables.
  • At the deli or sub shop, choose lean beef, ham, turkey, or chicken on whole-grain bread. Ask them to skip the mayo or go light on it.
  • At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Watch the salad dressings; get them on the side and try a low fat or non fat dressing when you can.

Sweet Tips for Consumers

  • Check nutrition and ingredient labels for sugar and its equivalents, including sucrose, high-fructose corn syrup, corn syrup, dextrose, glucose, fructose, maltose, honey and molasses.USDA recommends limiting added sugars — from packaged foods and the sugar bowl — to 24 grams a day (6 teaspoons) if you eat 1,600 calories; 40 grams (10 teaspoons) for a 2,000-calorie diet; 56 grams (14 teaspoons) for a 2,400-calorie diet; and 72 grams (18 teaspoons) for a 2,800-calorie-diet. Don’t worry about the natural sugars from fruit and milk.
  • Cut back on soft drinks (40 grams of sugar per 12 ounces) — “liquid candy” — by far the biggest source of sugar in the average American’s diet. Drink water, seltzer, low-fat milk, or orange juice instead.
  • Fruit “drinks,” “beverages,” “ades,” and “cocktails” are essentially non-carbonated soda pop. Sunny Delight, Fruitopia, and others are only 5%-10% juice.
  • Limit candy, cookies, cakes, pies, doughnuts, granola bars, pastries, and other sweet baked goods. Eat fruit instead.
  • Fat-free cakes, cookies, and ice cream may have as much added sugar as their fatty counterparts and they’re often high in calories. “Fat-free” on the package doesn’t mean fat-free on your waist or thighs.
  • Look for breakfast cereals that have no more than 8 grams of sugar per serving.
  • Watch out for sweets — ice cream, shakes, and pastries — served in restaurants. Their huge servings can provide a day’s worth of added sugar. For example, a large McDonald’s Vanilla Shake and a Cinnabon each have 12 teaspoons (about 48 grams) of added sugar.  From center for science in the public interest