Healthy Eating on the Run

healthy eating on the run

You probably eat out a lot – most Americans do. People want fast, easy and good-tasting foods that fit their busy lifestyles. But whether you’re at a food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are some tips to help you eat healthy when dining out.

  • Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carryout with a wide range of menu items.
  • 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. Become friendly with menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted and steamed. Avoid menu items that are batter-fried, pan-fried, buttered, creamed, crispy, and breaded. If you do eat high-fat foods occasionally, choose small portions.
  • 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.
  • 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; or sauces served on the side.
  • Think about your food choices for the entire day. If you are planning a special restaurant meal in the evening, have a light breakfast and lunch.
  • At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low-fat spreads. And, don’t forget to add the veggies.
  • In place of fries or chips, choose a side salad, fruit or baked potato. Or, share a regular order of fries with a friend.
  • 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.
  • Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.
  • Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.
  • 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 cereals or crackers.

Source: American Dietetic Association

 

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Copyright ©2009 Trustmark Life Insurance Company. Information in this newsletter may not be reproduced in whole or in part without permission from Trustmark Life Insurance Company. The articles contained within this newsletter are not a promise of coverage and are not meant to replace professional medical advice or service. Personal health issues should be discussed with your physician. Refer to your Certificate of Insurance or Policy for complete benefit information.
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