September 2016
Eating on the Go or Dining Out
In a perfect world, our groceries would be purchased, foods prepared, lunches packed, snacks
portioned and meals ready to go for each day of the week. In reality, that is not always the case
and some families find themselves passing through the drive-through between work, school and
practices or dining out more often than they would like. We are all very busy and most of the
time convenience wins. While we may think that these circumstances include only unhealthy
selections and oversized portions, you should be pleased to know that there are healthier
choices to be made most everywhere.
If you’re dining out…
Think ahead and check out the menu online so you have an idea of what you want and what
substitutions you may want to make. Some restaurant menus may have a lower calorie or
healthier section, especially if it’s a larger restaurant chain. If you want to treat yourself to your
favorite dinner that maybe isn’t the most nutritious or is very large in size, consider sharing your
meal or taking half of it home – two meals for the price of one is a bigger bang for your buck!
Look for or ask for your items to be grilled, steamed, baked, roasted, etc. and skip the fried,
battered, creamy, crispy options most of the time. Enjoy your main entrée, but consider
swapping out your side of fries and pairing your dish with a salad, vegetable or fruit side. Try
having the salad first to get some fibrous veggies in your belly to help avoid overconsumption of
your meal. Control the amount of dressings and toppings you use by asking for these items on
the side. Be mindful of the bread or chips on the table before the meal; it’s easy to fill up on
these, especially when you are starving. If you’re ordering a sandwich, opt for lean meats like
lean beef, chicken, ham, roast beef or turkey on whole grain bread and add extra veggies.
Include a side salad with your pizza and load on the veggies as well. Need that sweet treat at
the end of the meal? Share with the table - a couple of bites might be just enough. Calories
from drinks add up too, so keep this in mind when contemplating ordering sugar-sweetened
beverages and alcohol. Don’t be scared to ask for substitutions or other methods of preparation
for your meal – it’s your health!
If you’re cruising through the drive-through…
It might be surprising that what you pick doesn’t have to involve a double cheeseburger, fries
and a large Coke. Establishments like McDonald’s, Arby’s, Burger King, Taco Bell, Wendy’s, Chikfil-A, Subway, and more have a growing number of guilt-free options to try! You can get
anything from grilled chicken sandwiches and wraps, salads, oatmeal, fresh fruit, soups and
yogurt parfaits. Pick up McDonald’s oatmeal for breakfast on the run. How about grabbing
Wendy’s chili and a side salad or building your own nutritious sandwich at Subway. Did you know
that Burger King has a veggie burger? Check out the fresco menu at Taco Bell for lower fat and
calorie options with pico de gallo as a topping. It can be done! Remember that sodium content
will be higher in fast food, which is also important to keep in mind.
If you’re spending the day on the go or in the car…
You can prepare snacks for hitting the road or taking on a busy day of errands just like any other
day of the work week. Stock your purse, bag or car storage compartment with nonperishable
nutritious snacks like trail mix, whole grain crackers and peanut butter, granola bars and fruit to
have for when hunger strikes. If you do find yourself in a pinch and needing to stop, gas station
convenience stores have stepped it up with nutritious snacks to hold you over. You can typically
find fresh fruit, bars, string cheese sticks, whole grain crackers, mixed nuts, yogurt, hard-boiled
eggs, tuna, popcorn, single-serve packages of veggies with hummus or fruit slices and peanut
butter, and sandwiches on whole grain bread. You don’t need to grab a bag of potato chips
and a candy bar anymore; the items to help you stay on track and provide you with the energy
you need are all right there!
Sources:
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The Academy of Nutrition and Dietetics: eatright.org
USDA Chose MyPlate: choosemyplate.gov/
Fitness Magazine: fitnessmagazine.com/recipes/healthy-eating/on-the-go/healthy-fastfoods/