10 Tips for Healthy Eating on the Run

By Quincie Grounds, RD/LD, CNSC

 

 Quincie Grounds, RD/LD, CNSC Quincie Grounds, RD/LD, CNSC

 

Americans are looking for fast, easy, and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 10 tips to help you eat healthy when eating out. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.

  1. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, and steamed.
  2. 10 Tips for Healthy Eating on the Run It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.
  3. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.
  4. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.
  5. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.
  6. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
  7. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.
  8. Build a better breakfast sandwich. Replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.
  9. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.
  10. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

Find more information about healthy eating at www.eatright.org designed to help you "Enjoy the Taste of Eating Right."

Quincie Grounds, RD/LD, CNSC