Eating Healthy On the Run

Eating Healthy On the Run
by: Kathy G. Wise RD LD LDN

America is on the move! Busy lifestyles and tight work schedules make eating out routine for many.

"Eating on the go" could mean a relaxing meal at a fancy restaurant, a quick snack at the shopping mall, or a burger at the fast food drive thru. Regardless, as a society, we are eating away from home more and more. In fact, recent studies have shown that:

• An average of one out of five meals consumed by Americans - 4.2 meals per week - is prepared in a commercial setting, according to Meal Consumption Behavior - 2000, a National Restaurant Association report.
• An average of 14.4 meals per week is privately prepared.
• And the remaining 2.4 meals are skipped.

Looking at these figures, it becomes obvious that in order to truly eat healthy, it is important to eat smart when dining at a restaurant or munching on fast food.

Additional Eating Out Tips

• If you choose a sandwich such as the tuna salad, lower the fat by having it on a French roll or bagel rather than a croissant.
• Calories, fat and sodium from foods like chips, peanuts and pretzels can add up quickly, especially if you are talking and not paying attention to how much you are eating. Go for the raw vegetables instead!
• When ordering soup, go for the cup instead of the bowl. Remember that broth or tomato-based soups are lower in fat than creamed types.
• Many crackers are high in fat and sodium. Enjoy just a few and limit the spreads and dips.
• Sometimes fried foods are the only choice. If so, have a smaller helping. Remove the skin or breading to cut the fat, calories and sodium.
• If the portion served is larger than your usual serving, don't eat it all; ask for a take-home bag.
• When pizza's the meal, top with vegetable like onions, mushrooms and green peppers. They are generally lower in fat and sodium and higher in fiber than sausage, pepperoni, anchovies and olives.
• Eating a sub sandwich? Choose lean deli meats like turkey or ham instead of bologna or salami. Go easy on the condiments like oil, mayonnaise and pickles. Choose a whole-grain roll and feel free to add a lot of lettuce and tomato.
• Ask for a tossed salad or baked potato instead of fries or chips.
• Order a light dessert such as sherbet, fruit ice or sorbet. Sorbet is lower in calories and fat than most ice creams, although it's fairly high in sugar.

This information is provided for educational purposes only and is not intended as a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem. Please consult your health care provider if you suspect you are ill, or have questions about your condition.