• Eat A Balanced Diet  - include a variety of foods from all the major food groups
• Use Moderation - control portion sizes and don't feel you have to "clean your plate"
• Don't Feel Guilty - don't classify foods as "good" or "bad", all foods can fit into a balanced diet in moderation
• Consider Your Overall Eating Habits - what counts is the balance and variety of foods
• Know Your Needs - ask your dietitian to help you evaluate
• Be Informed - ask for nutrition and ingredient information when dining out

When Dining Out.. .
 

Green Light = Lower Fat Choices	Red Light = Higher Fat Choices
Steamed	Fried
Broiled	Prime
Roasted	Sauteed
Grilled	Crispy
Poached	Breaded
Dry-broil	Hollandaise
"in its own juice"	Cream sauces
Garden-fresh	Au gratin
Dressing on the side	Cheese sauce
Red (marinara sauce)	Alfredo sauce
Clear broth	Buttery

This page was prepared by Ivy Reid, Family and Consumer Sciences Agent
North Carolina Cooperative Extension, Craven County Center
April 2003

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