Eating Healthy On The Run
Healthy Eating on the Run: A Month of Tips
You probably eat out a lot—most Americans do. People are looking for fast, easyand 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. Hereare 30 tips to help you eat healthy when eating out.
1. 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.
2. Take time to look over the menu and
make careful selections. Some restaurant
menus may have a special section for
“healthier” choices.
3. 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,
streamed.
4. Menu terms that can mean more fat and
calories: batter-fried, pan-fried, buttered,
creamed, crispy, breaded. Choose these foods
only occasionally and in small portions.
5. Order the regular or child-size portion.
Mega-sized servings are probably more than
you need. For a lighter meal, order an
appetizer in place of a main course.
6. 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.
7. Hunger can drive you to eat too much
bread before your meal arrives. Hold the
bread or chips until your meal is served. Out
of sight, out of mind.
8. 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.
9. Limit the amount of alcohol you drink.
No more than one drink for women and two
formen. Alcohol tends to increase your appetite
and provides calories without any nutrients.
10. Tempted by sweet, creamy desserts?
Order one dessert with enough forks for
everyone at the table to have a bite.
11. Split your order. Share an extra large
sandwich or main course with a friend or take
half home for another meal.
12. Boost the nutrition in all types of
sandwiches by adding tomato, lettuce,
peppers or other vegetables.
13. A baked potato offers more fiber,
fewer calories and less fat than fries if you
skip the sour cream and butter. Top your
potato with broccoli and a sprinkle of cheese
or salsa.
14. At the sandwich shop, choose lean
beef, ham, turkey or chicken on whole grain
bread. Ask for mustard, ketchup, salsa or lowfat
spreads. And, don’t forget the veggies.
15. In place of fries or chips, choose a
side-salad, fruit or baked potato. Or, share a
regular order of fries with a friend.
16. Enjoy ethnic foods such as Chinese stirfry,
vegetable-stuffed pita orMexican fajitas. Go
easy on the sour cream, cheese and guacamole.
17. At the salad bar, pile on the dark leafy
greens, carrots, peppers and other fresh
vegetables. Lighten up on mayonnaise-based
salads and high-fat toppings. Enjoy fresh
fruit as your dessert.
18. Eat your lower-calorie food first. Soup
or salad is a good choice. Follow up with a
light main course.
19. Ask for sauces, dressings and toppings
to be served “on the side.” Then you control
how much you eat.
20. Pass up all-you-can-eat specials,
buffets and unlimited salad bars if you tend
to eat too much.
21. If you do choose the buffet, fill up on
salads and vegetables first. Take no more than
two trips and use the small plate that holds
less food.
22. Load up your pizza with vegetable
toppings. If you add meat, make it lean ham,
Canadian bacon, chicken or shrimp.
23. Look for a sandwich wrap in a soft
tortilla. Fillings such as rice mixed with
seafood, chicken, or grilled vegetables are
usually lower in fat and calories.
24. 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.
25. Be size-wise about muffins, bagels,
croissants and biscuits. A jumbo muffin has
more than twice the fat and calories of the
regular size.
26. Try a smoothie made with juice, fruit
and yogurt for a light lunch or snack.
27. Refrigerate carry-out or leftovers if the
food won’t be eaten right away. Toss foods
kept at room temperature for more than two
hours.
28. 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.
29. Always eating on the go? Tuck
portable, nonperishable foods in your purse,
tote, briefcase or backpack for an on-the-run
meal. Some suggestions are peanut butter
and crackers, granola bars, a piece of fresh
fruit, trail mix, single serve packages of whole
grain cereal or crackers.
30. For desk-top dining, keep single-serve
packages of crackers, fruit, peanut butter, soup,
or tuna in your desk for a quick lunch.
American Dietetic Association
www.eatright.org
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