{"id":1647,"date":"2008-08-01T14:48:12","date_gmt":"2008-08-01T18:48:12","guid":{"rendered":"http:\/\/ehealth.cooperhealth.org\/?p=1647"},"modified":"2008-08-01T14:48:12","modified_gmt":"2008-08-01T18:48:12","slug":"30-tips-for-healthy-eating-on-the-run","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2008\/08\/01\/30-tips-for-healthy-eating-on-the-run\/","title":{"rendered":"30 Tips for Healthy Eating on the Run"},"content":{"rendered":"

\"30<\/a>You probably eat out a lot \u2014 most Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it\u2019s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere.<\/p>\n

Here are 30 tips to help you eat healthy when eating out.<\/p>\n

<\/p>\n

1. Think ahead and plan where you will eat. <\/strong>Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.<\/p>\n

2. Take time to look over the menu and make careful selections.<\/strong> Some restaurant menus may have a special section for \u201chealthier\u201d choices.<\/p>\n

3. Read restaurant menus carefully for clues to fat and calorie content.<\/strong> Menu terms that can mean less fat and calories: braised, broiled, grilled, poached, roasted, steamed.<\/p>\n

4. Menu terms that can mean more fat and calories: <\/strong>batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.<\/p>\n

5. Order the regular- or child-size portion. <\/strong>Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.<\/p>\n

6. It\u2019s OK to make special requests, just keep them simple. <\/strong>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.<\/p>\n

7. Hunger can drive you to eat too much bread before your meal arrives.<\/strong> Hold the bread or chips until your meal is served. Out of sight, out of mind.<\/p>\n

8. Think about your food choices for the entire day. <\/strong>If you\u2019re planning a special restaurant meal in the evening, have a light breakfast and lunch.<\/p>\n

9. Limit the amount of alcohol you drink.<\/strong> No more than one drink per day for women and two for men. Alcohol tends to increase appetite and provides calories without any nutrients.<\/p>\n

10. Tempted by sweet, creamy desserts?<\/strong> Order one dessert with enough forks for everyone at the table to have a bite.<\/p>\n

11. Split your order.<\/strong> Share an extra-large sandwich or main course with a friend or take half home for another meal.<\/p>\n

12. Boost the nutrition<\/strong> in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.<\/p>\n

13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter.<\/strong> Top your potato with broccoli and a sprinkle of cheese or salsa.<\/p>\n

14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole-grain bread. <\/strong>Ask for mustard, ketchup, salsa or low fat spreads. And, don\u2019t forget the veggies.<\/p>\n

15. In place of fries or chips, choose a side-salad, fruit or baked potato. <\/strong>Or, share a regular order of fries with a friend.<\/p>\n

16. Enjoy ethnic foods such as Chinese stir fry, vegetable-stuffed pita or Mexican fajitas. <\/strong>Go easy on the sour cream, cheese and guacamole.<\/p>\n

17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables.<\/strong> Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.<\/p>\n

18. Eat your lower-calorie food first.<\/strong> Soup or salad is a good choice. Follow up with a light main course.<\/p>\n

19. Ask for sauces, dressings and toppings to be served \u201con the side.\u201d <\/strong>Then you control how much you eat.<\/p>\n

20. Pass up all-you-can-eat specials, <\/strong>buffets and unlimited salad bars if you tend to eat too much.<\/p>\n

21. If you do choose the buffet, fill up on salads and vegetables first.<\/strong> Take no more than two trips and use the small plate that holds less food.<\/p>\n

22. Load up your pizza with vegetable toppings. <\/strong>If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.<\/p>\n

23. Look for a sandwich wrap in a soft tortilla. <\/strong>Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.<\/p>\n

24. Build a better breakfast sandwich: <\/strong>replace bacon or sausage with Canadian bacon or ham, and order your sandwich on a whole grain English muffin or bagel.<\/p>\n

25. Be size-wise about muffins, bagels, croissants and biscuits.<\/strong> A jumbo muffin has more than twice the fat and calories of the regular size.<\/p>\n

26. Try a smoothie<\/strong> made with juice, fruit and yogurt for a light lunch or snack.<\/p>\n

27. Refrigerate carry-out or leftovers if the food won\u2019t be eaten right away. <\/strong>Toss foods kept at room temperature for more than two hours.<\/p>\n

28. Grabbing dinner at the supermarket deli? <\/strong>Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.<\/p>\n

29. Always eating on the go?<\/strong> 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.<\/p>\n

30. For desk-top dining, keep single-serve packages <\/strong>of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.<\/p>\n","protected":false},"excerpt":{"rendered":"

You probably eat out a lot \u2014 most Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it\u2019s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere.<\/p>\n

Here are 30 tips to help you eat healthy when eating out.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[308,462],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-admin","4":"has-excerpt","5":"has-more-link","6":"post-1647","8":"format-standard","9":"category-ehealth-connection","10":"post_tag-healthy-eating-tips","11":"post_tag-nutrition"},"yoast_head":"\n30 Tips for Healthy Eating on the Run - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2008\/08\/01\/30-tips-for-healthy-eating-on-the-run\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30 Tips for Healthy Eating on the Run - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"You probably eat out a lot \u2014 most Americans do. 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