Healthy eating on the go

Are you always on the go?

Tips on eating healthy on a budget while eating out

by: Rachael P. Bryan, Nutrition Intern

  1. Order regular or child-size portions. Mega-sized servings are typically more than you need. Or for a lighter and generally less expensive meal, order an appetizer instead of a main course.
  2. Read menus carefully for clues to fat and calorie content. Menu terms that mean less fat and calories include: baked, braised, broiled, grilled, poached, roasted, and steamed. Menu terms that mean more fat and calories include: batter-fried, pan-fried, buttered, creamed, crispy, and breaded.
  3. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal. This helps save money as well as prevent excessive calorie intake.
  4. If you are always eating on the go, tuck portable, non-perishable foods in your purse, tote, briefcase or backpack for a meal. Some ideas include peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, and single serve packages of whole grain cereal or crackers.
  5. For “desk-top dining,” keep single-serve packages of crackers, fresh fruit, peanut butter, or canned tuna in your desk for a quick lunch.
  6. Other ways to boost nutrition while eating out: for all sandwiches, add tomato, lettuce, peppers and vegetables; ask for sauces, dressings and toppings on the side so you can control how much you eat; in place of chips or fries, choose a side salad, fruit, or baked potato (avoid the cheese and sour cream).

Hope you enjoyed these helpful tips! Next time you find yourself eating out or eating on the go, try a few of these suggestions to help improve your nutrition or reduce your budget!


Article Source: American Dietetic Association’s Eat Right: Food, Nutrition and Health Tips from the American Dietetic Association; “Healthy Eating on the Run: A Month of Tips”