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Healthy Eating on the Run: A Month of Tips

Healthy Eating on the Run: A Month of Tips

 

          National Nutrition Month continues with an added emphasis on eating on the run.  Most Americans eat out a lot.  Finding healthy choices that are fast, easy and taste good can be a challenge.  Here are some ips from the American Dietetic Association to help you eat healthy when eating out.

 

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, and steamed.

2.  Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, and breaded. Choose these foods only occasionally and in small portions.

3. 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.

4. 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.

5. 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.

6. 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.

7. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

8. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

9. Split your order. Share an extra-large sandwich or main course with a friend or take half home for another meal.

10. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.

11. 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.

12. 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 the veggies.

13.  In place of fries or chips, choose a side salad, fruit or baked potato. Or, share a regular order of fries with a friend.

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

15. 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.

16. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

          And finally food safety-wise, 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.

 

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