WOMEN AGES 50+ FOR SEPTEMBER 2024

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https://healthie-production.s3.amazonaws.com/documents/2056273/original/Learners_Guide-Session-15.pdf?response-content-type=application/pdf&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=AKIAYNW7O2237XSHA2VN/20240914/us-east-1/s3/aws4_request&X-Amz-Date=20240914T152718Z&X-Amz-Expires=10&X-Amz-SignedHeaders=host&X-Amz-Signature=5478a498f8cefde741915c7c8774107bd0ed11f6ee54b0ed5da44e04448b08dc

Session 15: Convenience Foods
Overview
In a previous session, we briefly discussed the appeal of convenience foods. During this session, you will learn more about all types of convenience foods such as restaurant foods, fast foods, and packaged foods. You will learn tips and tricks for picking convenience foods that can fit into your healthy lifestyle.
What Are Convenience Foods?
Convenience foods include the foods you get while at a sit down restaurant or fast food restaurant as well as packaged foods. While convenience foods are easy and quick, it is important to take note of the nutritional value of these foods. Many convenience foods are high in calories, fat, sugar, and sodium.
Why Do We Eat Convenience Foods?
Convenience foods are used in times when you are on the go or not prepared. For example, you may choose to go to a fast food restaurant on your lunch break because you didn’t have time to pack lunch, or you didn’t bring a snack with you to work. So, you opt to go to the vending machine on your afternoon break.
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Convenience foods can be part of a healthy lifestyle when you follow the tips discussed in this session. However, in order to avoid opting for convenience foods everyday, it’s important to use the tips provided in session 9 to plan ahead.
Eating Out
Restaurants and fast food places often serve oversized portions. Over the past 20 years, a typical portion size for a hamburger has increased by 23%! Whether we are hungry or not, we tend to eat the entire portion.
This doesn’t mean that you have to stop eating out. There are many tips you can try at restaurants to make sure your meal still fits into a healthy plan.
❖ See Handout: Tips for Eating Healthy at a Restaurant
Another reason restaurant foods tend to be higher in calories is because of the way the food is cooked. For example, many restaurant menu items are fried or covered in a cheese sauce. The key is to learn these terms, so that you know what you’re ordering.
❖ See Handout: Menu Terms
In addition to the Tips for Eating Healthy at a Restaurant handout, you can also customize your meals to meet your needs. When eating out, ask your server for what you want, such as serving the salad dressing on the side. There is no harm in asking your server to make
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changes as the worst thing they can say is “no”. Remember, the restaurant’s goal is to have happy customers.
Changes you want to make
Ask the Server.....
Ask for nutritious foods
Ask if foods can be served in a different way
May I have a side of broccoli instead of fried rice?
Can I have the salad dressing on the side?
Ask if foods can be cooked in a different way
May I have the fish broiled instead of fried?
Ask for the amount you want
Can I have less cheese on my pizza?
Do not be afraid to ask for changes to your meal
Can you bring an extra plate? We would like to split this meal.
❖ See Handout: Ask Your Server Worksheet
✓ Skill Building Activity: Complete the Ask Your Server Worksheet (your coach will lead you through this activity)
Packaged Foods
Packaged foods, such as frozen dinners, chips, and crackers, can be full of oil and salt. It’s important that you read the food label so that you pick foods that fit in your healthy lifestyle.
Here is what you want to look for:
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● Choose packaged items with 5 ingredients or less
● Choose items with ingredients that are
recognizable
● For frozen meals, choose options that are around
500 calories per meal
● Look for convenience meals that have no more
than 3 grams of saturated fat and 600 milligrams of sodium or less per meal
❖ See Handout: Healthy Convenience Food Ideas ✓ Skill Building Activity: Your Favorite Convenience
Foods (your coach will lead you through this activity)
Summary
Convenience foods include restaurants, fast foods, and packaged foods. Use the Tips for Eating Healthy at a Restaurant handout, be aware of menu terms, and ask your server for what you want. Also, when choosing packaged foods, follow the guidelines in this session to choose the healthiest variety. While convenience foods can be part of a healthy lifestyle, it’s still important to plan ahead.
Keep Moving
When eating out at a restaurant, stand or walk around while you wait to be seated.
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Activities
□ Look at the label on 3 packaged foods and determine if they fit the guidelines.
□ Complete the Ask Your Server Worksheet. Share what you found with your coach.
□ Goal Setting: Work with your coach this week to set one goal associated with this session. Example: I will ask for a side salad instead of French fries the next time I go to a restaurant.
List your goal here or message it to your coach ______________________________________________________ ______________________________________________________ ___________________________________________________
Discussion/Questions
□ Identify one way you can improve the way you eat out at restaurants and share it with your coach.
□ Share the name of a restaurant that offers healthy choices with your group members.
□ Ask the group if they have found any healthy, convenient snacks they enjoy.
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“There is absolutely no substitute for the best. Good food cannot be made of inferior ingredients masked with high flavor. It is true thrift to use the best ingredients available and waste nothing.”
-James Beard
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Tips for Eating Healthy at a Restaurant
􏰀 Use the mindful eating techniques you learned in Session 3 to determine when you feel full.
􏰀 Slow down and take frequent sips of water between bites.
􏰀 Order water instead of soda or alcohol.
􏰀 Side salads or broth-based soups are great appetizers for taking the edge off of your hunger.
􏰀 When eating pre-meal chips, crackers, breadsticks, or rolls, think of a handful as a nice portion (or 1 breadstick/roll).
􏰀 Ask for a to-go box when your food arrives at the table and take half home to enjoy the next day.
􏰀 For buffet style “all-you-can-eat” restaurants, think of MyPlate portioning (1⁄4 plate protein, 1⁄4 plate grain and 1⁄2 plate veggies/fruits). Be sure to check in with your hunger levels before going back for more.
􏰀 Choose a smaller plate item as your entrée such as a lunch size meal or appetizer for dinner.
􏰀 Split an entrée and/or dessert with your dining companion.

Menu Terms
Eat More of These Foods Eat Less of These Foods
Baked
Boiled Braised Broiled
Free range Fresh
Grilled Hormone free Light
Local Low-fat Low-sodium Poached Roasted Rubbed Sautéed Seared Seasonal Smoked Spiced Steamed Whole grain Whole wheat
Au gratin
Battered
Breaded
Buttered
Cheese sauce Creamed or creamy Crispy
Crusted Fried Glazed Gravy Hollandaise Loaded Marbled Melt Scalloped Smothered Stuffed Tempura

Ask Your Server Worksheet
Name of Restaurant:​ ____​_____________________________
􏰀 Appetizer 1:​ ____________________________________________ ✔What would you ask your server?
___________________________________________________
􏰀 Appetizer 2:​ ​____________________________________________
✔What would you ask your server? ___________________________________________________
􏰀 Entrée 1​:​ _______________________________________________ ✔What would you ask your server?
___________________________________________________
􏰀 Entrée 2​:​ _______________________________________________
✔What would you ask your server? ____________________________________________________
􏰀 Entrée 3​:​ _______________________________________________
✔What would you ask your server? ____________________________________________________

Healthy Convenience Food Ideas
Convenience Store
✔ Whole grain cereal cups (Raisin Bran, Cheerios, etc.) ● Snack on these dry or add low-fat milk.
✔Roasted peanuts
● The protein and healthy fat will keep you full until your
next meal.
✔Trail mix
● Pick one that contains nuts, seeds and dried fruit.
✔Beef jerky
● This is a good source of protein, but stick to one
serving to cut back on sodium.
✔ Fresh or canned fruit (in its own juice with no added sugar) ● Some convenience stores have fruit stands with
apples and bananas. Fresh fruit cups are great too.
✔Sunflower or pumpkin seeds
● Opt for sunflower seeds in the shell to slow yourself
down.
✔Energy bars
● Healthy choices are Cliff, Kashi and KIND bars.
Fast Food or Quick Service Restaurant
✔Latte made with low-fat milk
✔Fruit and yogurt parfait
✔ Grilled chicken sandwich - add veggies and skip mayo ✔Apple slices and low-fat milk
✔ Bean burrito - add guacamole and skip sour cream ✔Salads with lean protein
✔Vegetable, nut and cheese bistro boxes