"Let thy food be thy medicine," said Hippocrates (a long, long time ago), but the sentiment still rings true. National Nutrition Month®, celebrated in March, stresses the importance of a balanced diet and exercise. Summit Medical Group wants to help you learn about making informed food choices and developing healthful eating and physical activity habits. In today's busy, multi-tasking world, our eating habits often get formed around competing priorities. Unfortunately, our limited 'on-the-go' options aren't always the healthiest.
Many of us eat out a lot - we are always looking for fast, easy, and good tasting foods to fit our busy lifestyles. Whether it's a drive-thru lunch, a food court meal at the mall, something from the office cafeteria, or even a nice meal at a sit-down restaurant, there are still smart choices to be made. Here are 15 easy tips to help you eat healthier when eating 'on the go.'
- Think ahead and plan where you will eat. Consider what meal options are available. Look for places with a wide range of menu items.
- Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for "healthier" choices.
- Review and compare nutrition information if it's available.
- 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.
- Hold the bread or chips until your meal is served. Hunger may drive you to fill up on these foods before your meal arrives.
- Limit the amount of alcohol you drink. Alcohol tends to increase your appetite and provides calories without any nutrients.
- Begin with soup or salad as a way to include more vegetables at mealtime. Or, you can choose a salad with grilled chicken or seafood as your main course.
- Avoid all-you-can-eat specials, buffets and unlimited salad bars. These types of choices make it difficult to follow recommended serving sizes.
- Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.
- At the sandwich shop, choose lean beef, ham, turkey or chicken. If possible, ask for your sandwich to be made on whole grain bread or in a soft tortilla wrap.
- In place of fries or chips, choose a side salad,
fruit or baked potato.
- Try a smoothie made with 100% juice, fruit and low-fat yogurt for a light meal or snack.
- Can't leave the office? Keep single-serve
packages of whole grain crackers, fruit, peanut
butter, soup, or tuna around for a quick desktop lunch.
- Food items on your desk, like nuts or candy bowls,
can lead to mindless eating. Keep snacks in your desk to avoid the
temptation to eat when you're not hungry.
- Always eating on the go? Tuck portable snacks in your purse, tote,
briefcase or backpack for an on-the-run meal. Items could include peanut butter and
crackers, granola bars, fresh fruit, or trail
mix.
It's always a good idea to speak to your doctor when making dietary changes or healthy eating choices. For additional food and nutrition
information, you can also visit www.eatright.org.