While Eating Out

Food, Food Everywhere

One big challenge today is that food is simply everywhere, vending machines, convenience stores, restaurants, and now even gas stations with mini snack shops. And the food choices at these numerous venues are not exactly stacked when it comes to nutrients. This onslaught of not-so-healthy food makes it difficult, even for the most dedicated healthy eater, to stay on track.

Tips for the Fast Food Route

Fast food, whether it's burgers and fries or mile long sub sandwiches, has the reputation of being high in fat and calories. That's true when it comes to many fast food meals, but with a bit of knowledge and willpower, fast food meals can be healthy. Try these tips:

Burgers and Fries

  • Order items described with small size serving words like small, regular, junior. Cast aside items described with the large size serving words like jumbo, double, biggie.
  • Split and share. Take advantage of a meal deal, but split the fries or onion rings and add a salad.
  • Skip the high fat mayonnaise, "special sauce" and regular salad dressing; go for the light or fat-free salad dressings.
  • Don't be bashful, order a kid's meal. It's just the amount you may need.

Subs and Sandwiches

  • Steer clear of the mayonnaise-laden tuna fish, chicken, or seafood salad. They're healthy sounding, but higher in fat and calories than the lean turkey, grilled chicken breast, ham, or roast beef.
  • Subs and sandwiches are often made to order, so get what you want and hold the mayo and oil, use the mustard.
  • Use whole wheat bread and pack on plenty of lettuce, tomatoes and onions.
  • Rather than chips, complement your sandwich with pretzels, popcorn or a salad.

Pizza

  • A general rule of thumb, the deeper the crust and the more crust (ie. stuffed pizza) the higher the calories and fat. Thin crust pizza is the healthiest option.
  • Top the pizza with lower fat and calories toppings, onions, peppers, mushrooms, sliced tomatoes; steer clear of extra cheese, pepperoni and sausage.
  • Limit the slices to two to three.
  • Partner pizza with a salad, it will fill you up with fewer calories.