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Eating OutTwo simple lifestyle changes you can make towards a healthierdiet is to cook at home as much as possible and make smartchoices about the food you eat when you go out.Strategy #1: Cook at home as much aspossible.This includes packing lunches and healthy snacksfor the day. Yes, this strategy takes some time andenergy, but it’s worth it. And with a little bit ofplanning, it can be easier and cheaper than you think.cheese strings, pretzels, dried fruit, nuts, andbottled water. See the “Healthy Snacks” sectionon page 11 for more ideas.• Buy pre-washed greens for quick salads.• Have your family members take turns cooking.• Make a weekly meal plan that factors inbreakfasts, lunches, dinners, and snacks.• Set aside time for grocery shopping every week.See the “Grocery Shopping” section on page 10for tips on how to make this as easy and painlessas possible.• Prep the foods you’ll need for the next coupleof days in advance. This might include cuttingup vegetables, marinating meats, or shreddingcheese.• Keep your freezer and pantry stocked with basicsthat are easy to throw together, for examplechicken breasts, frozen and canned vegetables,rice, pasta, and sweet potatoes.• Make planned leftovers that can be packed forlunch the next day.• Pre-make lunches the night before so they’reready to grab-and-go in the morning.• Do a meal exchange. Get together with a groupof friends and have everyone prepare one mealsplit into as many portions as there are people.Swap so everyone gets a single-serving, ready toeat portion of everyone else’s dish.• Have healthy, “grab-able” foods ready to go, forexample fruit, pre-cut veggies, trail mix, yogurt,low fat granola bars, whole wheat crackers,Strategy #2: Make smart choices whenyou eat out. You can find some healthierfare on most menus if you know what tolook for and what to avoid.• Look for foods that indicate low-fat cookingtechniques: baked, broiled, grilled, steamed,poached, roasted, lightly sautéed, stir-fried.• Avoid fried foods.• Order dishes that come with vegetables, or askto substitute vegetables for fries.• Choose whole-grains whenever possible, forexample whole wheat bread, brown rice, wholewheat pasta, or whole grain pizza crust.• Stay away from “creamy” dishes.• Get dressings, toppings, and sauces on the side.• Choose water instead of a sweetened beverage.• Order smaller sizes of drinks, and avoid the freerefills.• Share a dish with someone.• Takeaway leftovers for later.• Don’t be afraid to make special requests If youwant something prepared a certain way, or tomake a healthy substitution, just ask. Mostestablishments will be happy to help if they can.Nutrition A-Z: A Guide to healthy Eating 7