The truth about fitness is that it doesn’t just happen in a gym. In order to be successful you have to adopt new ideas and incorporate
them into your everyday life. To help with your continued success we’ve compiled this list of resources designed to support your new
lifestyle. You’ll find recommendations on places to go for a healthy meal when eating out, places to shop that support proper nutrition,
or where to go to plan your next outdoor fitness activity. Change can be difficult, Priority Fitness can help.
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Dining out
Eating out is fun and easy, but can also represent a challenge if planning to eat healthy. The good news is that with a
little bit of forethought, you can eat at any restaurant and still stay on track.
General Tips
General tips for eating out can be universal. Our favorite tip is planning to take half of your dish home. It’s already
known that dishes are over-portioned. When planning to take half home, you can ask for it wrapped up on the side
before you even start eating. This allows you to go out more often in confidence, save food for later, and…. If you order a
healthy meal (which we have no doubt you will!), it turns one success of a meal into two!
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Tips for specific types of cuisine
Japanese
Japanese food is an excellent choice for a healthy meal. There are many dishes that revolve around raw vegetables and lean meats. The key
meat. Yes, the ingredients that consist of tempura may be healthy, but when they are battered and fried, it’s a total contradiction. A great
alternative is sushi; maki sushi, tuna and salmon sushi are all lean and high in protein. You can also try miso soup (it’s lean and broth-based),
or salad with miso dressing.
Italian
If ordering Italian food, try to stay clear of foods that are breaded and fried. Dishes such as eggplant and chicken parmesan are breaded, fried,
and notorious for retaining an excess of unnecessary oil. Dishes such as grilled chicken, or baked eggplant are healthier and still contain the
same amount of beneficial nutrients.
Thai
When ordering Thai Food, try to keep these general tips in mind in order to stay health conscious: Instead of ordering satay, curries, fried fish,
or peanut and sweet & sour sauce… try steamed dumplings, yam/yum salad, or soup. Like most cuisines, the foods used may be healthy,
however the sauce or preparation of them may change the nutritional content.
Mexican
Mexican food is full of flavor and spice, however, if not paying attention it can also be full of saturated fat. When ordering Mexican food, first be
aware of the dips. Sour-cream, con queso, and quacamole (although high in unsaturated fat), are high in calories and add up quick. Salsa on
the other hand is low in calories and high in flavor, just be aware of how many deep-fried chips you are dipping it with. Main dishes such as
nachos, chimichangas, chalupas, and taquitos are all deep-fried. If you decide to order a fajita (chicken preferably), you will avoid an
abundance of saturated fat, and still retain protein in your meal.
Chinese
Chinese food is known for heavy sauces covering fattening food. Most dishes are pre-dressed with sauce accompanied by a generous bowl of
white rice. If trying to consciously eat healthy, it’s important to know that there’s a lot of unhealthy fats in these dishes, along with carbohydrates
that could be better. Instead of ordering beef with stir-fried mixed vegetables (and then letting the white rice soak up more oil), try steamed
chicken with mixed vegetables, sauce on the side and brown rice if you are still hungry. Now you can ration how much sauce you want,
eliminate the oil it was cooked in, and decide that if you want rice, it’s better than the previous option.
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Recipes
Here are some healthy options. Please select a recipe for a downloadable PDF :
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Having problems viewing these
files? Download Adobe Reader
to view PDFs
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Healthy Snacks
Snacks are what keep our bodies from being in a fat-storing state. If the gap between meals is too long, our bodies hold onto fat as a
defense mechanism. Providing the body with healthy, controlled snacks allows the body to not worry about holding onto fat and in
return, keeps the metabolism at a fast rate.
Some healthy snacks that contain protein and healthy carbohydrates are:
Fat-Free yogurt and fruit
Low-Fat cottage cheese and whole grain crackers
Low-Fat Greek yogurt and vegetables
Cottage Cheese and sliced apples
Kashi Granola Bars
Soy Crisps
And a lot more…
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Places we like
just some recommendations to keep your fitness lifestyle well rounded and on track:
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