If you're like me, sometimes you just can't help but to eat fast food. Here's some tips from our new registered dietitian, Kelli Kostelnik (congrats Kelli!). Kelli is available for helping you with you a customized meal plan. Call her at 539-FAST (3278) or email her:
A Month of Healthy Tips for Eating on the Run
American Dietetic Association www.eatright.org
Most Americans eat out more today than in the past. People have busier lifestyles and are looking for fast, easy and good-tasting foods to fit their schedule. If eating out is your only option, know that there are smart and healthy choices available. Here are 30 tips to help you eat healthy when eating out this month.
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. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices. Many restaurants provide handouts on the nutrition content of their menu items. This can help you make the healthiest choice.
3. 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, streamed.
4. 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.
5. Order the regular portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.
6. 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.
7. Hunger can drive you to eat too much bread before your meal arrives. If you are watching your calories, hold the bread or chips until your meal is served.
8. 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 if you are watching your calories.
9. 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.
10. Tempted by sweet and creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.
11. Does your menu choice come with a huge portion? Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.
12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
13. 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.
14. At the sandwich restaurant, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low fat spreads. And, load up on the veggies!
15. In place of fries or chips, choose a side-salad, fruit or baked potato. Or, share a regular order of fries with a friend.
16. You can enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.
17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.
18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.
19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat. Dip your fork in you side of dressing and you will tend to eat less of it. This helps decrease fat intake.
21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.
22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.
23. 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.
24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or turkey bacon and order your sandwich on a whole grain English muffin or bagel.
25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.
26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.
27. 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.
28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.
29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.
30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.
Reference: American Dietetic Association www.eatright.org
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