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Below are some tips to assist with making healthy choices when it comes to eating!  Pay attention to how you are “fueling” your body!  Remember, you would not put cheap gas in a quality car so why put unhealthy fats and added sugar in your body? 

  • When eating fast food or at a restaurant, order meals without cheese or mayo and add veggies to increase the fiber which can help with feeling more full.
  • Choose whole grain bran cereal (add fruit to sweeten it) instead of cereals with a moderate to high amount of sugar or granola as granola can have a high sugar and fat content as well.
  • Choose sorbets, sherberts, light ice cream or frozen yogurts instead of regular ice cream.
  • Always choose thin crust pizza and never order extra cheese. Avoid sausage, pepperoni, hamburger, and instead put chicken and/or veggies on it.  2 pieces max and add a side salad to help fill you up.
  • Choose 100% fruit juice instead of just regular fruit juices
  • Instead of cheese dip with chips, choose hummus with fresh veggies (celery, carrots, broccoli) or baked pita chips
  • Instead of potato chips, choose nuts or trail mix. If you really want to eat chips, try eating baked chips.
  • Choose frozen meals that feature lean protein, plenty of vegetables, whole grains, and a low-fat or simple sauce instead of frozen meals that are fried or have a creamy sauce. Frozen meals that are baked, grilled, steamed, or sauteed are healthier and lower in calories.
  • Instead of macaroni and cheese, try the whole-wheat pasta blends and top it with your favorite tomato sauce.
  • Instead of putting sour cream or butter on your baked potatoes, choose veggies, salsa, or chili to add flavor

Active teens need snacks to boost calories. Here some backpack friendly snacks avoiding foods that are high in sugar or fat:

    • Sports drinks or juice boxes (make sure it is 100% real fruit juice)
    • Trail mix
    • Peanut butter crackers
    • Granola bars
    • Fig bars or Fig Newtons
    • Low fat butter microwave popcorn
    • Pretzels dipped in honey

*Information adopted from the following organizations:  The American Dietetics Association, The American College of Sports Medicine, The National Strength and Conditioning Association

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Omaha Physical Therapy Institute has a main location at 144th & Dodge and a secondary location (AIM Clinic) located inside of the Omaha Sports Complex on 144th & Giles! The BEST place for physical therapy in Omaha!


Katie Cordery, PT