Weekly Wellness Tip from Registered Dietitian, Steve Mariani
Eat Right, Your Way, Every Day – On the Go
People are looking for fast, easy and delicious foods to fit their busy lifestyles. During National Nutrition Month and beyond, whether you choose carry-out, a food court, office cafeteria or sit-down restaurant, there are smart choices everywhere to Eat Right, Your Way, Every Day.
- Think ahead and plan where you will eat. Look for
restaurants or carry-out with a wide range of healthy
options.
- Read restaurant menus carefully for clues to fat and calorie
content. Menu terms that can mean less fat and calories
include baked, braised, broiled, grilled, poached, roasted
and steamed. Menu terms that can mean more fat and calories
can be batter-fried, pan-fried, buttered, creamed, crispy
and breaded.
- Order the child-size portion or an appetizer in place of a
main course.
- Make special requests. For example, ask for a side salad in
place of fries; no mayonnaise or bacon on your sandwich; and
sauces and dressings served on the side.
- Bring portable, nonperishable foods like peanut butter and
crackers, granola bars, a piece of fresh fruit or canned
fruit, trail mix, single serve packages of whole-grain
cereal or crackers in your purse, tote, briefcase or
backpack for an on-the-run meal.
- Be size-wise about muffins, bagels, croissants and biscuits.
A jumbo muffin can have more than twice the fat and calories
of the regular size.
- 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.
- 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.
To learn more about how to Eat Right, Your Way, Every Day, consult a registered dietitian in your area and visit our Nutrition Education Resource page.