For Healthier Eating Habits, Have a Seat!

Research shows that sitting down to eat is significantly associated with eating healthier foods, including more fruits and vegetables and less saturated fat. In contrast, eating on the go is linked to higher intake of soft drinks, fast food, saturated fat and total fat!

MAKE TIME FOR SIT-DOWN MEALS!
According to the studies, more than 35 percent of people lack the time to sit down and eat a meal. As a result, they eat while driving, shopping or working. And that means a lot of extra calories and fat, which translates into health problems such as obesity and increased risk of diabetes, high cholesterol and high blood pressure.

For better health, make more time for sit-down meals, and if possible, share them with others.

Try these simple tips:
Cook a family dinner at home. To save time, plan ahead and make enough so that you have leftovers for other meals.
Invite a friend out to lunch and try a new healthy restaurant.
Make meals a priority. Set aside time for meals as you would any other appointment.

AVOID ON-THE-GO EATING PITFALLS BY MAKING GOOD CHOICES. If you're pressed for time and forced to eat on the go, try these tips for healthier fare:

• Anticipate your hunger. Pack healthy snacks to avoid making impulse and unhealthy fast food choices. Good take-along foods include unsalted nuts, fresh fruit, string cheese and cut veggies.



• When grabbing a quick bite, choose grilled foods instead of fried. And load veggies onto sandwiches, pizza and other grab-and-go foods.



• Reduce portion sizes while eating out. Order a small or junior-sized portion. I always order a to go box with my meal and put half away to save for later before I begin eating.



• Opt for water or unsweetened tea rather than high-calorie and sugary soft drink.



• When possible, check out the nutritional value of foods before ordering. Look for foods low in fat, sodium and sugar.

The Back Rub Company offers a variety of Healthy Cooking Classes and Nutrition Seminars. Keep your employees healthy and productive all year! Contact us at 480-330-2066.