L H D B E N E F I T S W E L L - B E I N G N E W S L E T T E R Eating Out Can Be Healthy Though it may seem like an impossible feat, you can still maintain healthy eating while enjoying a meal out with friends and family. Foods to have in moderation: • Condiments such as salad dressings, cheese sauces, tartar sauce and gravy • Butter and cheese • Fried foods such as chicken or French fries • Beverages such as regular soda, whole milk and various alcoholic drinks Foods to increase: • Broth based soups • Raw vegetables without sauce • Fresh fruit • Steamed seafood • Poached or boiled eggs • Salads with dressing on the side • Whole-grains • Roasted, baked, broiled and grilled meats and poultry • Low-fat or non-fat milk, or water • Yogurt • Whole wheat tortillas To make dining out healthier, order food to go, as people tend to eat less at home. Pair it with a healthy side dish and be mindful of portion sizes, as restaurant servings are often much larger than home portions. A Daily 5-minute Walk Could Make a Difference Fitness trends can be overwhelming, but research shows just 11 minutes of moderate-to-vigorous exercise daily can lower the risk of cancer, heart disease, and premature death. Experts also highlight the benefits of walking, with just five minutes improving blood flow, creativity, and productivity, while strengthening muscles and delivering oxygen to the brain and muscles. Here’s how to walk more each day: Make small goals. For example, take a five-minute walk at lunch each day. Walk with friends. Knowing others rely on you helps maintain the habit and prevents walks from becoming monotonous. Set reminders. Determine what time works best for you. It’s easy to forget to take a break when you are at work. Diversify your routine. Vary your walking routes or alternate speeds to avoid boredom. Listen to your body. Take breaks when needed and adjust your routine to maintain consistency.