Eating Out - The healthy way!

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Breakfast - Get a Good Start

You've heard it a million times before; Breakfast is the most important meal for the day. If you haven't got time for breakfast at home, be careful what you choose! Many breakfast takeaway options are loaded with fat and sugar.

Choose...	Avoid...
Porridge or whole-grain cereal topped with fresh fruit and low-fat or skim milk Whole-grain bread, bagel or English muffin with low joule jam or Vegemite Raisin toast spread thinly with low joule jam Fresh fruit and no-fat natural yoghurt Omelette made with egg whites filled with tomato and onion and served with whole-grain toast Buckwheat pancakes topped with low joule maple syrup	Hash browns Croissants Toasted bacon and egg sandwich Egg and sausage McMuffin Bacon/sausages and fried eggs Fruit muffins

Note: Some jumbo-sized fruit muffins can contain as much as 560 calories and 26 grams of fat. You could have 5 slices of wholemeal toast and jam for around the same calories and save yourself about 20g of fat!

Low-fat lunches

Choosing a healthy, satisfying lunch helps you get through the rest of your day without feeling hungry, tired or bloated.

Choose...

Avoid...

Sushi, californian rolls, sashimi
A bowl of vegetable soup
served with a wholemeal roll
Wholemeal sandwiches,
roll, bagel, foccacia, turkish bread, pitta bread

Healthy filling suggestions:

Lean ham
Lean roast beef
Turkey breast
Skinless Chicken breast
Salmon
Prawn
Tuna in springwater
Low-fat Cottage cheese
Salad
For extra flavour add mustard, chutney, low-fat mayonnaise, cranberry sauce, pickles, roasted capsicum, pickled vegetables, or gherkin