• Tips and Suggestions

More Tips and Suggestions

Join a Walking Club

TEN RECOMMENDATIONS FOR STAYING HEALTHY

  1. EAT MORE FRUITS AND VEGETABLES

    Five to nine servings of fruits and vegetables may help to reduce your risk of heart disease and cancer.

  2. DRINK MILK

    Milk, cheese and yogurt contain calcium which helps to keep your bones strong. Choose non or low-fat varieties.

  3. EAT BEANS

    Beans, including black beans and red beans, are a good source of soluble fiber which may lower your cholesterol and stabilize blood sugars.

  4. ADD WHOLE GRAINS

    Health recommendations suggest having three servings of whole grains (including breads, cereals, pasta, rice) each day to lower your risk of heart disease and improve bowel regularity.

  5. ENJOY HEALTHY FATS

    While all fats have the same calories, some are healthier for your heart such as olive and canola oil, nuts, and avocados (and guacamole).

  6. LOSE WEIGHT (IF YOU NEED TO)

    Dropping as few as 10 pounds can lower your blood sugar, blood pressure and make you feel better.

  7. GET ADEQUATE SLEEP

    Medical research has shown that inadequate sleep can affect hormones that make you feel more hungry and store more fat.

  8. MOVE MORE

    Health authorities recommend 30 minutes of movement five days a week to burn calories, manage stress, and improve your mood. It’s ok to move in ten-minute chunks – a 10 minute walk in the morning, a 10 minute walk after lunch, and another in the evening.

  9. IT’S ALL ABOUT BALANCE

    Most people that have lost weight and kept it off have gotten off the roller coaster diet. With planning and practice,you can learn how to eat well-balanced meals and occasionally enjoy your favorite foods (including dessert).

  10. MANAGE YOUR STRESS

    Stress may make you eat more, so take regular breaks during the day, eat slowly without the distraction of the TV, and learn to accept that you will never have time to do everything – just focus on doing the important things.

EAT AND LOSE WEIGHT WITH POLLO TROPICAL®

  1. IT’S OK TO SPLURGE ON OCCASION

    Pollo Tropical Flan has just 160 calories, and Guava Cake has 240 calories.

  2. THINK LUTEIN

    Tomatoes (including Balsamic Tomatoes and Salsa) and Corn are rich in lutein which is important for eye and heart health.

  3. PEEL OFF THE SKIN

    Remove the skin on the chicken to save 90 -120 calories (and 8 -10g fat) in a quarter piece of chicken.

  4. SKIP THE EXTRAS

    When you enjoy the Boiled Yuca without the Mojo Sauce, you save 80 calories and 9g fat. Skip the Roll and your meal drops by 90 calories.

  5. LOAD UP ON SALSA

    Salsa (hot or regular) adds a lot of flavor to chicken, salad, soup and more – at just 5 calories per spoonful.

  6. THINK VARIETY

    Sure, grilled chicken without the skin is the lowest calorie and fat meat choice, but a healthy eating plan also includes other tasty favorites such as pork and steak.

  7. FILL UP ON FIBER

    A serving of Beans or Beans & Rice contains 12-22g fiber. That’s one third of your day’s requirement for fiber. Other Pollo Tropical foods contain good amounts of fiber including: Corn 3-5g and Boiled Yuca 3-4g, Sweet Plantains 4-6g.

TEN HEALTHFUL BREAKFAST IDEAS

  1. COLD CEREAL

    One cup whole grain cereal with non-fat milk. Add sliced fresh peaches, blueberries, or raspberries.

  2. PB ON TOAST

    Spread peanut butter on a toasted whole grain or raisin English muffin. Add a sliced banana or strawberries on top.

  3. EGG & HAM

    Cook one egg and a thin slice of ham. Enjoy with a slice of whole grain toast and a sliced tomato.

  4. FRUIT SMOOTHIE

    Blend a fruit smoothie using a cup of frozen unsweetened fruit combined with a half cup non-fat milk, half cup orange juice, and half cup ice.

  5. CHICKEN SANDWICH

    Eat one Pollo Tropical Chicken Breast with a Pollo Tropical Roll. Enjoy with a cup of fresh pineapple or guava.

  6. HOT CEREAL

    Prepare a single serving of hot cereal (oatmeal, cream of wheat, oatbran) made with non-fat milk. Add a spoonful of raisins, currants or cranraisins and a spoonful of nuts.

  7. CHEESE TOAST

    In the broiler, melt a slice of cheese onto a slice of whole grain bread. Enjoy fresh fruit such as a apple, pear, plum or handful of grapes.

  8. RICE & BEANS

    Warm up a half-portion of a regular side of any Pollo Tropical Rice & Beans. In addition, add salsa and a quarter of one small avocado.

  9. SWEETENED RICE

    Warm up leftover Pollo Tropical white rice with a bit of milk and sugar. Tastes great with a cup of fresh mango or papaya.

  10. HAM & CHEESE SANDWICH

    Make a half sandwich with a slice of whole grain bread, a few slices of thin ham and a slice of cheese. Savor with an orange, half grapefruit or cup of fresh fruit salad.

TEN HEALTHFUL SNACK IDEAS

  1. MILK & FRUIT

    Enjoy a cup of non-fat milk with a piece of fruit such as a banana, orange or mango.

  2. APPLE & CHEESE

    Small apple with slice of cheese.

  3. CELERY & PB

    Stick of celery filled with peanut butter and topped with raisins.

  4. CARROTS & HUMMUS

    Dip mini carrots and raw pepper slices into a quarter cup of hummus.

  5. STRAWBERRY YOGURT

    Cup of light yogurt with fresh strawberries.

  6. FLAN

    Pollo Tropical Flan.

  7. COTTAGE CHEESE & PINEAPPLE

    Half cup of lowfat cottage cheese mixed with half cup pineapple pieces.

  8. POPCORN

    Enjoy a tangerine, fig or a couple of apricots with four cups of light popcorn.

  9. NUTS & FRUIT

    Mix a large spoonful of nuts with a large spoonful of dried fruits. Experiment with a variety of different nuts (walnuts, almonds, pistachios) and dried fruit (cranberries, raisins, currents).

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