12 Practical Tips For Travel Vlogging

 If viewers can feel they are with you, then you have made a great travel vlog. But how can one achieve that? In this intensive guide, you will learn how to create vlogs that would win you a significant content portfolio. Vlogs are engaging and should provide viewers a great way to experience the world through your eyes and ears.

There are various ways to approach your content creation strategy, and the fun part is: none of them are wrong. As long as you have the passion for pouring your adventures into vlogs, you are already on a great start.

But what about the process to captivate viewers and get them coming back to you again and again? Well, that’s what we are about to tell you!

You can follow the trending topics to cover in your next video. Use Google Trends to find out what people are searching in your area. And convert that search result into a dashing vlog. Trends tend to make content viral, after all.

Or you can simply create a series of short videos (20-30 seconds) with your narrative and post them on every social media you can use. The world is your oyster.

But what works most is put into a list of 12 Tips that you can use right away and become the next prominent vlogger

1. Always use the right and consistent tone

The first step in making an engaging vlog is to actually engage with your viewers. Interact with them. It is essential to keep the right tone in your videos. Be friendly and casual. While recording yourself, be energetic and earnest.

Act like you’re talking with a friend. And not like you’re on an interview with a stranger. People respect enthusiasm and passion.

There are generally three formats of vlogs you can follow. Entertaining, Informational, and Educational.

And whichever format you choose, make sure you stick to it. At least unless you have a large fanbase. When you follow a particular style, it becomes a part of your brand. And it’s always a good idea to stay honest with your brand. It not only builds authenticity but brings in loyal followership as well.

Entertaining vlogs are generally easygoing and fun to watch. These videos typically contain an “adrenaline” element to their videos and often do not have anything serious. Many vloggers who feature hiking, camping, and sports in their videos follow this format. The videos are fast, often humorous, and easy to watch.

Informational vlogs are made of news, facts, and knowledge. If you want to create calm and soothing vlogs with your experiences stitched together in the form of bits and pieces of information, this format might fit your style.

The third type of vlogs is generally educational videos. Tutorials, how-to guides, and reviews fit into this style. Vloggers who want to help fellow adventurers to have a better experience in their travels usually make this format. There is no right or wrong choice when it comes to vlog format. Just follow your heart and decide which style of vlogging would take you up towards mount success.

2. Keep your videos concise and crisp

One of the biggest reasons some vloggers get more followers than others is their ability to avoid boring elements in their videos. And one of the biggest culprits that can make your video boring is its length. No one is going to watch a 10 minutes long video from a newbie travel vlogger.

Try to keep your videos under 3 minutes. Anything more than that might make viewers lose interest. While traveling, shoot a lot of clips no longer than 3-10 seconds. It’s easier to edit small clips into a minute compilation and necessary to capture viewers. Keep in mind, a crisp and short video can take you long ways. Start with less.

Take Mark Harrison as an example. He started off his YouTube channel with one-minute videos. Now he is a popular travel vlogger who posts videos of 15-minute length. Before a loyal fanbase, you need followership.

3. Show the world with your eyes

What distinguishes a travel vlog from regular travel videos is its ability to carry the first-person narrative towards the adventure your viewers are seeking.

A good vlog holds your personality and perspective. It gives the personal touch which a regular travel video cannot deliver.

Unlike travel videos, travel vlogs focus on your temperament. Make a fantastic experience for your viewers by including many first-person point-of-view (POV) shots in your adventure.

Lost LeBlanc creates travel vlogs and shares his adventures to the world from his eyes (or a GoPro Hero action camera tied to his chest).

People love POV videos because it makes them feel the adrenaline of jumping in the air while being seated at the comfort of their sofas.

Although, never be afraid to show more of you. Shooting POV is more straightforward than speaking into the camera. Especially in a public place where stares can make you uncomfortable. Always be confident and sincere in your task at hand. A smile and a nod help a long way. While facing the camera, imagine you are talking to a friend. It will help along the process of getting familiar with the camera.

4. Select your niche but don't forget to expirement

We have talked to many vloggers, and most of them had the same answer when we asked, “which was your biggest mistake when starting vlogging.” It was not sticking to your target audience.

If you do not have a particular niche or theme for your videos, you might lose viewers fast!

When someone follows you for your surfing videos, they might find it odd to see street food videos from you. It’s okay to release an out-of-context video once in a while. But consistently changing niches can hurt your growth as a vlogger.

Many vloggers found success by not following the niche-rule, but that’s a risk you shall not take when beginning your journey. Once you have a decent following, you can start producing vlogs in other genres but in a different channel or medium. That way, not only you safeguard your fanbase, but you can also generate another stream of revenue with less effort.

You can start writing all the niches and choose one that appeals most to you. You can be a foodie, hiker, biker, cruiser, streets explorer, and what not!

5. Be a storyteller

“There’s always room for a story that can transport people to another place.” - J.K. Rowling.

If your videos lack a story, then it’s plain and meaningless. Storytelling is the art of revealing meaning without having to define something.

You are wandering in a jungle, connect viewers with the crisp sound of fallen leaves. Let them smell the moist soil from the drops of rain that traversed through the trees. Give them the sensation of cold wind drifting through the woods.

Let viewers feel what you feel while walking through the forest. If your viewers find it refreshing and feel emotionally connected to you, they become your regular fan.

If people watching your vlogs can’t connect to you, they will not find any reason to keep watching you.

6. Choosing the right music

You’ve created great shots of nature while you are at it. Now it’s time to go back to your hotel room and rest. You can’t wait to post your vlog and hear the awes and wows of your viewers. After compiling the clips into a stunning video, you put a soundtrack of exorcists in the background and pressed that encouraging share button.

The following day you woke up to find people horrified by the video. All your hard work went through the drain just because you put the wrong background soundtrack.

Music in your vlog can make or break your video.

You can choose not to include any music whatsoever. Many vloggers do it. But it’s always a good idea to put some music that helps with the watching experience.

7. Include other people in your vlogs

When you travel, you find people everywhere. Native to that particular area, or perhaps other travelers like you. Some might approach you. You might approach some. Asking for directions, or maybe a “hello.”

It is fascinating what we might find. Travel guides or Google might not do justice to a particular place you’re visiting or exploring. It’s always a great idea to engage with strangers when you’re away. You can forget about the advice your parents gave to you, to avoid strangers.

Talk with strangers. Or even include them in your vlogs. Interactions can be humorous or informational. Either way, it’s excellent content for your videos.

8. Cross-promote with other vloggers

Self-promotion is one of the biggest favor you can do for yourself. After crafting an excellent vlog, you need viewers. You can pay dollars to get sponsored on people’s social media feeds. You can also ask your friends and family to share with their circles. But another and most practical method is to ask other travel vloggers to give a shout-out to you.

Many might not promote you for free, but some might.

There is no harm in asking.

They are already producing videos for their audience, which you can take advantage of.

You can exchange favors for shout-outs as well. Another method is to comment on other travel vloggers’ videos. Give them an honest review, and let their viewers know that you’re also producing interesting vlogs if they are interested. This way, you can start building your followership step by step.

It’s essential to have excellent video quality for this to work. Otherwise, you might attract some bad publicity.

9. Never compare yourself with others

It’s easy to get intimidated by successful vloggers. They have made it into the world as renowned travelers. And the metaphorical road can be harder to travel than the Svalvogavegur road.

But remember that most of them started at point zero. With cheaper gears, almost no viewership, and even shaky confidence. But they learned with each experience and reached where they stand today.

Vlogging is nothing if not satisfying and enjoyable. If you find yourself having fun while doing it, then it’s not worth every second doing it.

10. Cut the fluff out

It is essential to keep your vlog concise and crisp. The final video should not contain anything that doesn’t add value or interest to the vlog.

That being said, never hold back while filming yourself. Sometimes the passion for exploring and talking to your camera makes us rumble a bit. And that’s a good thing. It means we have enthusiasm which is requisite for any vlog to be successful.

We can remove the fluff and cut out the unnecessary shots while editing. The process called “jump cuts” makes vloggers natural on camera and avoids boring the viewers. It balances the pace of the video and makes every second interesting.

During editing, we can also get rid of those annoying “uhm” and “uhs.”

Good editing can shorten the video, kill the dull moments, and make an overall good experience of watching a vlog.

11. Be in a community

When you talk to your audience instead of at them, it makes a huge difference. Remember, actual human beings will see your vlogs. It’s essential to engage them verbally. Be in a community, ask people questions, interact with people who follow you.

Everyone loves to feel belonging in a group of like-minded people. Find and interact with vloggers like you. Collaborate with other vloggers in your locality. Interview them and other people who want to be a part of your vlogs and add tremendous value to your stream.

Vlogging is the art of connecting yourself with nature. And being in a community can bring you closer to the very nature itself.

12. Use right gears

Our last tip for you is to utilize proper gear and hardware for your vlogging journey. You can shoot with your mobile phone and AirPods, but it’s better not to compromise your vlog’s quality.

Depending on the type of vlogs you want to produce, it is a good idea to research and invest in reasonably good gears.

Camera:

Most travel vloggers use a GoPro Hero action camera. It is waterproof, dustproof, and very rugged.

Besides shooting high-quality 4K videos, GoPros are small and easy to carry.

Always carry a DLSR in your bag as well.

Mount:

A tripod stand can make your vlogs look more professional and stable.

They are not expensive and can act as a selfie-stick too.

Mic:

A collar mic and a boom mic can add even more substance and makes it easier to edit. The more world you will explore, the more vlogs you will make. It would get easier to understand what fits your needs as you go along.

Storage:

High storage SD cards and hard-drives can protect you from the frustrations of low-memory errors while shooting at the top of Hvannadalshnukur Peak.

4K quality footage can take up to Gigabytes of your storage. So always carry at least 3-4 Terabytes while traveling.

Before we wrap up this guide, we have an extra golden tip for you to have success and fun as a travel vlogger.

BONUS TIP: Hire a professional video editing team

Editing can drain the fun when you’re on the move and plan to produce many vlogs for your viewers. You can edit yourself; many vloggers do that. But having someone at your disposal to edit your vlogs can make your life easier.

Undoubtedly it takes a lot of effort to make vlogs. But it is soul-relishing once you get the hang of it. Exploring and telling your adventures to people. It feels heavenly.

So, now you have it. Use this guide alongside your passion for creating vlogs everyone is waiting for.

Know More Information About: Travel places in and around Thane Or Visit Thaneweb - Thane City Portal And For More details Email us at - info@thaneweb.com

Top Hair Care Tips Straight From The Professionals (2022)

 Bad hair day is a real thing! Isn’t it? Does that bouncy and voluminous mane models flaunt in hair care ads seem like a far fetched dream to you most of the time? We agree, most of them do go a bit overboard.

But hair care experts opine that the dream of healthy hair can be turned into reality with proper hair care. We have discovered a curated list of top hair care tips in this article.

Hair Care Do's

1. Wash Your Hair Regularly

Washing your hair regularly ensures that your scalp and hair is free of dirt and excess oil. However, the right frequency depends on your hair type and personal preferences. If you have extremely dry hair, limit your washing to twice a week. If you have an oily scalp, washing your hair on alternate days can help.

2. Use Chemical Free Shampoos

You really can’t control all the environmental factors that damage your hair, but what you can control is the kind of shampoos you use. Lesser the number of chemicals in your shampoo, healthier your hair. Go for gentle shampoos that suit your hair type.

Sulfates and parabens in shampoos are used for lathering and preserving respectively, but they can cause skin irritation over time and increase the risk of hormonal disruptions.

3. Condition Correctly

Your conditioner contains ingredients that make the hair fall straight and manageable. It protects your hair from environmental aggressors and heat styling. However, it should be applied only on the tips of the hair and not on your scalp. Also, make sure to rinse it off thoroughly post application.

4. Dry Your Hair Naturally

We know. Blow drying makes your hair as beautiful as that of your on-screen idol. But excessive heat styling can damage your hair scalp. Limit it to important events, if you have to style. Air drying or towel drying after shampoo is the best way to go. Never sleep in wet hair or comb wet hair. Harsh rubbing with a towel can damage the cuticle of your hair. Be gentle.

5. Oil Your Hair Properly

Pre-shampoo treatments like oiling and massaging improve blood circulation on the scalp, relax your muscles, boost shine and nourish the hair. It also restores moisture content, enables hair growth and repairs split ends. You can choose from coconut oil, almond oil, olive oil, castor oil and the likes. Avoid using mineral oil on your hair.

6. Use A Wide-toothed Comb

Wet hair is fragile and prone to breakage. Let your hair dry and then use a wide-toothed comb to brush your hair. This kind of a comb prevents damage to your hair.

7. Style Your Hair Naturally

Who does not like those gorgeous curls or perfect waves? But you can achieve these without putting your hair through heat. Here's how: If you still wish to use a curler or straightener or a blow dryer, invest in a good heat protectant serum first.

8. Trim Your Hair Regularly

Trim your hair every 6-8 weeks to get rid of split ends. Split ends form when the hair is damaged due to heat styling, pollution, smoking, stress and so on. Trimming does not magically make the hair grow faster. Hair growth happens at the scalp level, but trimming ensures healthy hair.

9. Drink More Water

Internal hydration coupled with external hydration is the key to well-balanced and healthy hair. You may be using hydrating hair care products and oils, but drinking at least 3 litres of water everyday ensures good hair health.

10. Eat Healthy

We will go on repeating ‘you are what you eat’ as long as we write about hair care and skin care. Your hair is made of proteins and amino acids. It needs the right nutrition to grow well and maintain itself. Eggs, berries, nuts, fish, green leafy vegetables, sweet potatoes are some of the many great foods for healthy hair.

11. Use Hair Caps/hats

Just as sunlight has a damaging effect on your skin, it applies to your hair too. Harsh sun rays can remove the moisture from your hair making it dry, brittle and damaged over the course of time. Use hats when you step out to protect your hair from this damage. Protect your hair with caps when you are in a swimming pool. Chlorinated water is bad for your hair.

12. Use Hair Bands

We love to flaunt our open hair, but do use hair bands to limit the hair exposure to environmental aggressors. Use fabric hair ties instead of the plastic ones. Don't pull your hair too tight when making a ponytail or any other hairstyle.

13. Use A Hair Wrap Or Old T-shirt To Dry

This one’s new. Your t-shirt can be used to dry your wet hair without causing damage to the hair. Traditional towels are rough on your hair cuticles and damage your hair over time. Save up your soft, old t-shirts from now on!

Hair Care Don’ts

1. Hot Showers

Hot showers strip off the natural oils from your scalp leaving it dry and flaky. Cold showers are your best bet.

2. Stress

If you notice someone with healthy hair, we can bet our lives and say that they worry a little less. Stress can cause hair fall and unhealthy hair.

3. Chemicals

Chemicals from dying, perming and other hair treatments affect your hair follicles, disrupt hair growth and can also lead to hair fall.

4. Hair Styling Products

Heat styling using straighteners, blow dryers and curlers for prolonged periods changes hair texture, makes hair dry and prone to breakage.

5. Salt Water Hair Wash

Salt water damages the hair cuticle, irritates the scalp and makes the hair tangled. Avoid chlorinated water in swimming pools.

What Happens When You Don't Take Care Of Your Hair?

If you don't take care of your hair, it may stop growing after a point. Slowly, you may start experiencing dandruff, hair fall, dryness and dullness.

Not washing hair for long periods can cause ingrown hairs. Yes, you heard it right! They can occur on the scalp too. Also, by leaving your hair unwashed for a long time, you are attracting more dust. Using wrong hair care products can make you feel itchy and lead to hair fall.

Wrapping Up

So by using chemical-free products created for your individual hair type, eating right, avoiding heat styling and following all the above tips, you can bid bad hair days a goodbye! But most importantly, if you experience excessive hair fall and damage despite following a good hair care routine, consult your doctor. And hair or no hair, celebrate yourself nevertheless.

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Key Tips For Buying An Old Apartment

 Buying a property is one of the biggest investments that you can make in your lifetime. Hence, you need to be completely sure of what you are putting your money into. If there are limited newly-built apartment options in your chosen locality, you can consider buying an old apartment. However, there are a few things that you need to check before making a purchase. Keep reading to know what these things are and how you can proceed with your purchase, keeping them in mind.

Things to Keep in Mind When Buying an Old Apartment

Here are a few things you need to remember when buying an old apartment:

Financial Capabilities: Analysing your financial capabilities must be the first thing to do when planning to buy a property. This helps you check whether you can easily afford the cost of your chosen property while paying for all other financial requirements. Start with creating a budget, including the downpayment and the amount of home loan you will need to apply for.

And not just that. You also need to check with various banks offering home loans to check and compare their interest rates and other benefits. And then choose the one that best fits your financial preferences.

Title Check: Performing a title search on your chosen old apartment is essential to avoid getting into any unauthorised transaction. This helps you run a check through the property-related records and find out if the person selling you the old apartment has ownership rights over the property or not.

Financial History: Since the apartment is being bought from an individual and not a developer, checking the financial history of the apartment is crucial. It is important to keep track of all the financial transactions that have taken place. Also, in case the seller has an active home loan, a No Objection Certificate from the related bank is also required. One must also consider the cash component that sometimes prevails in such deals.

Property Documents: Though tedious and time-consuming, one must go through legal formalities and paperwork when buying an old apartment. Atulay Nehra, Legal & Investment Consultant, Magicbricks Bureau says, “It is crucial to assess whether the seller is the legal owner of the property or not. All documents must be properly registered in the government records”.

The title of a resale property must be clearly defined. The purchase agreement, sale deed, No Objection Certificate (NOC) from the society, copy of the builder-buyer agreement and the documents establishing the chronological chain of ownership are the basic documents you need to have before buying an old property” adds Nehra.

Utility Bills/Taxes: Before buying an old apartment, ensuring that there are no dues on the property from the electricity, water and property tax department is a must. While the maintenance, electricity and water dues can be checked by the builders and the society, tax can be checked by the revenue department.

Maintenance Charges: Maintenance charges for old apartments are comparatively low as these apartments come with fewer amenities. Make sure you go through the detailed conditions of maintenance charges that you need to pay post buying an old apartment of your choice. Check the amount you need to pay for common amenities such as lift, parking, swimming pool, jogging track, gym, etc. In some cases, these amenities are offered for free in older buildings.

Structural Damage: Check if the cracks on the walls and the moisture threaten the structure. Major points such as the structure and plan of the building, walls, cracks and moisture must be examined carefully. Check if the property has been constructed according to the building plan or not. Also, consider the recurring revamping cost like painting, water-proofing and structural repairs associated with the property.

Ventilation/Lighting: Good ventilation and proper lighting in an apartment can lead you to a healthy life. In order to avoid the maintenance issue, you must consider buying an old apartment on the top floors. This helps you avert the problem of dampness and leakage as well. “An old building in an old locality can mean surrounding high rises. In that case, proper lighting and ventilation can be a major challenge on the lower floors,” says Kesavan.

Eligibility Criteria for Home Loan When Buying an Old Apartment

A home loan for an old apartment is subject to legal and technical verification of the property. Usually, banks provide a home loan amount of not more than the property prices mentioned in the sale deed of an old apartment. If that happens in your case, you may need to arrange the amount to be paid for stamp duty and registration by yourself.

The amount of a home loan is decided by the lender depending upon various factors such as:

Age of the Property: Home loan lenders consider the age of the property while accessing your home loan application. Banks and other financial lenders usually provide a higher loan amount for well-maintained properties. They also calculate and deduct the depreciation value of the property from its initial value.

Age of the Applicant: Individuals more than 18 years of age can apply for a home loan in India. Banks and financial institutions offer home loan tenure based on the financial record and remaining years of the work life of an individual. A Good Credit Score can help you get a higher home loan amount with reasonable interest rates.

Documents Required for Home Loans

Here is the set of documents you need to provide when applying for a home loan to buy an old apartment:

Type of Documents	List of Documents
Identity Proof	Aadhar Card Driver’s Licence Voter ID Card Passport
Address Proof	Aadhar Card Driver’s Licence Electricity Bill Passport
Property Documents	Immediate Title Deed Copy of the Sale Deed Copy of Agreement of Sale Property Tax Payment Receipts Chain Documents NOC from the builder NOC from the bank (in case of an active home loan) Copy of an approved building plan Non-Encumbrance Certificates
Employment Verification Documents	For Salaried Employees: Copy of Appointment Letter and Pay Slips for the last three months For Self-Employed Business Owners: Proof of income such as bank statements
Income Verification Documents	Bank account statements for the last six months Copy of PAN Card Income tax returns documents for the last three years
Passport-Size Photographs	Keep 2-4 passport-size photographs handy when applying for a home loan

Key Takeaways on Buying an Old Property

Other than the points mentioned, find below a few additional tips that you must keep in mind when buying an old property.

• Explore all your options before making a purchase.


• Perform a legal check over the ownership rights of the seller.


• Make sure all the dues/bills related to the chosen property are paid.


• Compare interest rates offered by different banks before applying for a home loan.


• Use our home loan EMI calculator to evaluate an estimated EMI amount that you may need to pay every month.


• Double-check all the property-related documents before making a purchase.

We hope the post assists you in buying an old apartment of your choice without any hassle. Good Luck!

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Pay As You Drive Car Insurance | Everything You Need To Know

 Unlike other countries, here in India, car insurance is something that is super mandatory. And at times, depending upon the vehicle you own or are buying, the cost of insurance and premium can cost as much as a Hero Splendor. But worry not, one way to bring the cost down is by opting for pay-as-you-drive car insurance. But what exactly is this pay-to-drive car insurance and how is it beneficial? let us explain.

What is Pay As You Drive Insurance?

Well, pay as you drive is a type of comprehensive auto insurance that levies a cost based on various factors that also include, how much the car is used and how it is used. Depending on the overall amount of kilometers traveled and the way the driver drives the car, it employs a telematics device to track how frequently the vehicle is used.

This tracking device uses various sensors and algorithms to calculate the variables. It becomes even easier, as it comes with these features.

Hence, it makes it a lot easier for the car owner to get the pay as you drive car insurance.

Benefits Of Pay As You Drive Insurance

Apart from cost savings, there are other benefits of having pay-as-you-drive car insurance, let’s discuss.

Savings on Insurance Premiums

The majority of the time, as the company charges you on vehicle usage, the pay-as-you-drive insurance costs are relatively low than conventional car insurance. This means, depending upon the way you drive, you can save by up to 15%-20% on your insurance premiums.

3rd party coverage

Many insurance providers having this policy also have a Third-party liability only cover for the vehicle.

Added Telematics

Also, the pay-as-you-drive car insurance also gets additional perks of telematic features. These include features like real-time tracking.

What are telematics devices?

An OBD (On-Board Diagnostics) device that plugs into your car’s OBD port just like a usually telematic device. But in addition, it lets you keep a track of the vital parameters of your vehicle. This is compatible with all the cars manufactured after 2010 as have the OBD gen 2 port.

This smart device with AI-enabled features will help you keep track of a lot of things related to your car.

Additional Telematics Features - Go Connect OBD 2.0

Real-Time Location Tracking: Now, they can track and geo-locate their car on the GoMechanic App. No third-party app, no external GPS module needed.

Trips Summary & Mileage Tracking: The GoConnect 2.0 OBD can also keep track of your trips and your car’s fuel economy.

Smart Driving Alerts: A user can get real-time alerts that include but are not limited to over-speeding, over-revving, hard-braking, long-idling, and fatigue via push notifications on their phone.

Anti-Theft Alert: Set a time frame per the user’s requirement and get alerted if the car is driven off.

Geo-Fencing: Enables users to define a perimeter and track their car leaving that specified zone.

Tow Alerts: Using its in-built gyroscopic sensors, the GoConnect can send alerts when it detects the vehicle being towed.

Driving Behaviour: The GoConnect analyses and profiles the car user using insights like Average Speed, Mileage, and Drive Time and generates a Driver Rating.

Health Report: GoConnect scans all the vitals of a car, like Emissions, Air/Fuel Metering, Ignition, Transmission, etc., and generates a detailed Health Report.

Emergency Calling: The GoConnect can send a WhatsApp or SMS to your chosen emergency contacts in case of an unfortunate accident.

So, that is all about pay-as-you-drive car insurance and its benefits.

Get More Information About Used Car Dealers in Thane And For More details Visit Thaneweb - Thane City Portal Or Email us at - info@thaneweb.com

Healthy Eating Away From Home

Why Does it Matter?

It's easy to be tempted when you're eating away from home — especially if everyone around you is chowing down on unhealthy options.

But eating too much fast food or choosing high-fat, high-calorie menu items can drag a person's body down. The most obvious problem is weight gain. But because the food we eat affects how our bodies work, eating the right (or wrong) foods can affect things like:

• mental functioning.


• emotional well-being.


• energy.


• strength.


• weight.


• future health.

Eating on the Go

It's pretty easy to make good choices at a fast-food restaurant, the mall, or even the school cafeteria. Most cafeterias and fast-food places offer healthy choices that are also tasty, like grilled chicken or salads. Keep an eye on portion sizes and high fat add-ons, like dressings, sauces, or cheese.

These tips can help you make wise choices:

• Go for balance. Choose meals that contain a balance of lean proteins (like fish and chicken, or beans if you're a vegetarian), fruits and vegetables (fries and potato chips don't qualify as veggies!), and whole grains (like whole-wheat bread and brown rice). That's why a turkey sandwich on whole wheat with lettuce and tomato is a better choice than a cheeseburger on a white bun.


• Watch portion sizes. Portions sizes at restaurants can be double or triple what you might eat at home. People tend to eat more when portions are larger.


• Drink water or low-fat milk. Avoid regular sodas, juices, sweet tea, and other sugary drinks that have lots of calories with no nutrition.

Tips for Eating at a Restaurant

Most restaurant portions are much bigger than the average food serving at home. Ask for half portions, share an entree with a friend, or take half of your dish home.

Here are some other restaurant tips:

• Ask for sauces and salad dressings on the side and use them sparingly.


• Use salsa and mustard instead of mayonnaise or oil.


• Ask for olive or canola oil instead of butter, margarine, or shortening.


• Choose nonfat or low-fat milk instead of whole milk or cream.


• Order baked, broiled, or grilled (not fried) lean meats including turkey, chicken, seafood, or steak.


• Salads and vegetables make healthier side dishes than French fries. Use a small amount of sour cream instead of butter if you order a baked potato.


• Choose fresh fruit instead of sugary, high-fat desserts.

Tips for Eating at the Mall or Fast-Food Place

With a little planning, it's easy to eat healthy foods. Here are some choices:

• a single slice of veggie pizza.


• grilled, not fried, sandwiches (like a grilled chicken breast sandwich).


• deli sandwiches on whole-grain bread.


• a small hamburger with side salad.


• a bean burrito.


• a baked potato topped with broccoli.

Choose the smaller sizes, especially when it comes to drinks and snacks. If you crave something unhealthy, try sharing it with a friend. Here's another tip for eating while shopping: Don't put off eating until you're so hungry you could inhale everything in sight. Set a time to eat, then stop what you're doing to take a break, sit down, and savor the food you are eating.

Tips for Eating Well in School

The suggestions for eating in a restaurant and at the mall apply to cafeteria food too. Add vegetables and fruit whenever possible, and choose leaner, lighter items. Get sandwiches on whole-grain bread or a plain hamburger instead of fried foods or pizza. Go easy on the high-fat, low-nutrition items, such as mayonnaise and creamy salad dressings.

You might want to pack your lunch sometimes. These lunch items pack a healthy punch:

• sandwiches with lean meats or fish, like turkey, chicken, tuna (made with low-fat mayo), lean ham, or lean roast beef. For variety, try other proteins, like peanut butter, hummus, or meatless chili. If you don't like your bread dry, choose mustard or a small amount of lite mayo.


• low-fat or nonfat milk, yogurt, or cheese.


• fresh fruit or fruit cups packed in juice.


• raw baby carrots, green and red pepper strips, tomatoes, or cucumbers.


• whole-grain breads, pita, bagels, or crackers.

It can be easy to eat well, even on the run. And the good news is you don't have to eat perfectly all the time. It's OK to splurge every once in a while, as long as you make good choices most of the time.

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