Top 10 Tips For Eating on the Run
- Plan ahead. Think about the available meal options, and aim for a place offering a wide variety of menu items.
- Read the menu carefully. Take your time when reviewing menu options. Make sure to check for a “healthy” section. Red flag words to look out for: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods occasionally and in small portions. Words to look for: baked, braised, broiled, grilled, poached, roasted, steamed. These options will often mean less fat and fewer calories.
- Don’t hesitate to make special requests. Replacing French fries with a baked potato or side salad, or omitting the bacon or mayonnaise on your sandwich is OK. Requesting that sauces be served on the side can help you control the amount incorporated into the food.
- Limit your alcohol consumption. Alcohol guidelines state, no more than one drink for women and two for men. Alcohol tends to increase your appetite and provides extra calories without any nutrients.
- Increase the nutritional value of your sandwiches by adding tomato, lettuce, peppers or other vegetables.
- Have your baked potato without sour cream and butter to decrease the calories and fat. Top your potato with broccoli and a sprinkle of cheese or salsa for additional flavor.
- Eat your lower-calorie food first. Soup or salads are good options. Follow with a light main course.
- Try to avoid buffets, and all you-can-eat specials. If you do choose to eat at those establishments, fill up on salads and vegetables first. Limit yourself to two trips and use smaller plates that hold less food.
- Get informed about your favorite breakfast foods. Be weary about large-sized portions of muffins, bagels, croissants, and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.
- If you find it very difficult to fit a relaxed meal into your busy schedule, tuck portable, nonperishable foods into your purse or briefcase for an on-the-run meal. Suggestions: peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, and single serve packages of whole grain cereal or crackers.
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