Healthy Eating on the Run

Thursday, July 15, 2010

I had someone ask me how to eat healthy on the run. So here are some tips.

1. 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, steamed.

2. 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.

3. Eat your lower calorie food first. Soup or salad is a good choice. Follow up with a light main course.

4. Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions: peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

Tips for Vacations/Travel

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. Avoid eating at fast food places for breakfast by staying in hotels/motels with a hot continental breakfast. Choose items such as scrambled eggs, whole grain cereals, yogurt and fresh fruit. Limit things like "homemade" waffles, pancakes, muffins, sausages and biscuits/gravy.

3. Pack a cooler with water, fresh fruits, cheese sticks and yogurt. Fill a bag with peanut butter and crackers, granola bars, and packaged tuna for a quick meal to avoid vending machine and gas station "munchies".

4. If you must eat at fast food places, consider places like Wendy's where you're given the option of fruit, a salad or baked potato instead of fries. Or choose places like Taco Bell - fresco menu and pintos/cheese; Long John Silvers - baked cod and grilled tilapia; and Subway - low fat subs. At any other fast food establishment, ordering off the kids menu is the best way to go. Limiting the portion size also limits the amount of fat and calories.