11 Tips to Healthy Eating On the Run

Take a look at the following Healthy Eating tips:

• Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, a piece of fresh fruit and a few nuts, or a “no melt” type of protein/meal bar. This may be enough to satisfy your hunger, reduce the calories and cost.
• Build a better breakfast sandwich at a drive thru. Replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel. If you drink coffee with cream or sugar, ask for it on the side so you control the amount added to your drink. Avoid fruit juices as they are high in sugar and have been stripped of fiber. It’s healthier to eat the fresh fruit if possible. Portion size of a piece of fruit is the size of a tennis ball, not a softball! Limit grapes to about 8 per serving and half of a banana. 
• No matter where you eat, make sure you are watching your portion sizes. Always opt for the smaller, if not the smallest size for your meal. Portions are typically oversized and have more calories than needed. You will more likely get enough to curb your hunger and avoid packing on the pounds over time. Order a kids meal or order off of the kid’s menu. The portion is much smaller, and make sure you ask for an unsweetened beverage.
• Try to find a deli-style restaurant rather than stopping at the closest drive-thru. Submarine sandwiches on whole wheat or wraps are options that are much lower both in calories and fat than what you would have found at another fast food location. Hint: order a 6 inch sub on whole wheat, load it with all of the veggies that you like and opt for mustard instead of mayonnaise. Skip the chips and enjoy some fruit.  

• Try to find a deli-style restaurant rather than stopping at the closest drive-thru. Submarine sandwiches on whole wheat or wraps are options that are much lower both in calories and fat than what you would have found at another fast food location. Hint: order a 6 inch sub on whole wheat, load it with all of the veggies that you like and opt for mustard instead of mayonnaise. Skip the chips and enjoy some fruit.  
• Choose grilled options whenever they are available. Menu terms that usually mean a food is higher in saturated fat and calories include: batter-fried, pan-fried, buttered, creamed, crispy, or breaded. Limit even grilled portions to about the size of the palm of your hand.  
• Take time to look over the menu to make careful selections.  Many restaurants may have a special section for “healthier choices”.  Menu terms that may indicate an item is healthier include: baked, braised, broiled, grilled, poached, roasted, and steamed.  
• Grab lunch from the supermarket! The deli is a great place to pick up a pre-made salad.  Order a small sub sandwich with the condiments on the side or just ask for mustard.Grocery stores offer a lot of different quick food options, like vegetables and fruit that are already washed and cut and individually packaged. If you have a microwave at work, check out the “healthy meal” section in the frozen food aisle. If there is a workplace refrigerator with a freezer, keep a few on hand for that “emergency meal”. 

• In place of fries or chips, choose a side salad (with the dressing on the side), fruit or baked potato. If you are watching calories, squeeze fresh lemon on your potato and add a little salt and pepper instead of butter and all of the fixings.  
• Skip the grilled chicken sandwich and get a salad with grilled chicken. If you are at the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on the mayonnaise based dressings and high fat toppings. Add boiled egg for some added protein. 
• If you order a regular sized meal at a restaurant, ask for a “to go” box when your order arrives and split the meal. Make sure you 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 (one hour if warmer than 90 degrees).
• Need a quick dinner?  Grab dinner at the supermarket deli. Select rotisserie chicken, salad-in-a-bag, and a bowl of pre-cut fruit.  Depending on the size of your family, you may even have leftovers for lunch the next day.