Advertisement Whether it’s a visit to a sit-down or fast-food restaurant, buffet, cafeteria, deli, gas station or grocery store, there are many meal options available. When making food choices, it is important to remember that the food you put into your body is the fuel needed to function daily.
Below are 10 tips to becoming a healthy eater when you are on the go.
1. Eat without guilt. If you accept that all foods can be eaten in moderation, you have many choices and are more likely to enjoy what you eat instead of feeling deprived of certain foods. Aim to have at least three food groups at every meal!
2. Ask questions of your server.
Can I order a half-order?
Will you box up half of my meal before serving it?
Can I order salsa instead of sour cream with my baked potato?
How are the vegetables seasoned?
What low-fat dressing options are available?
Can I order grilled chicken instead of fried?
3. Take 20 minutes to eat a meal. This will help you recognize your feeling of fullness or comfort level after a meal. By eating slower, you can reduce the amount you eat at a meal, thus reduce your total calorie intake.
4. Have dressings/sauces served on the side of your meal. Use the “dip ’n’ stab” method to limit the amount of dressing used. First, “dip” your fork into the dressing, followed by taking a “stab” of your entrée and lastly, the bite. You likely will find that you use just one-fourth to one-third of the dressing served to you, meaning you may be consuming
100 to 200 fewer calories at that meal depending on the type of dressing.
5. Experience the taste, texture, aroma, temperature, appearance and volume of each bite. Using your senses and being mindful of what you eat allows you to recognize what you are eating, why you are eating and how you feel before, during and after eating.
6. Add a fruit or vegetable side to your meal. Most restaurants will honor side substitutes. Choose fruit and vegetable sides that are fresh or steamed most often.
7. Look for menu descriptions full of fresh herbs or spices. These flavors will add great taste and aroma to any meal.
8. Try menu items that are broiled, grilled, steamed, poached or stir-fried to reduce added fat coming from sauce/gravy.
9. Honor your hunger by listening to your body. Physical hunger cues may be the feeling of an empty stomach or you may hear growling in your stomach. What are your hunger cues? If you walk into a restaurant very hungry (starving or beyond hunger), you are likely to order more food, consume more calories and eat too fast.
10. You are in control of your food choices. Read the menu thoroughly and ask questions of your server about terminology that you might not understand. You might even choose to look at the menu before you go to the restaurant. Planning ahead can help you decide what to eat and reduce temptations on the menu once you get to the restaurant.
For a list of current 500 Club members offering healthy menu selections that fit a healthy lifestyle, visit
www.500-club.org.
Corn and Black Bean Salad
Dressing:
2 tablespoons seasoned rice wine vinegar
1 tablespoon olive oil
1/2 teaspoon lemon juice
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Salad:
4 cups black beans, rinsed and drained
2 cups corn, canned, rinsed and drained
1/2 cup red onion, chopped
1 red bell pepper, chopped
1/3 cup fresh cilantro, minced
In a small bowl, mix together vinegar, olive oil, lemon juice, salt and black pepper. Set aside. Place beans, corn, onion and bell pepper in a large bowl. Add dressing to the bean mixture and stir until all is coated. Cover and refrigerate for about two hours. Add cilantro and toss again before serving. Taste and adjust seasonings as needed.
Makes 6 servings.
Nutrition information per serving: 220 calories, 3.5 grams fat (0 saturated), 710 milligrams sodium, 43 grams carbohydrate, 11 grams fiber and 11 grams protein.
Broccoli Salad
6 cups broccoli, chopped
1/4 cup red onion, chopped
3/4 cup dried cranberries
1/2 cup almonds (use any nut or seed)
3/4 cup light mayonnaise
2 tablespoons raspberry vinegar
2 tablespoons granulated sugar
In a large bowl, combine broccoli, onion, cranberries and almonds. In a small bowl, combine mayonnaise, vinegar and sugar. Mix well. Pour dressing over salad and toss well. Refrigerate salad for 1 hour before serving.
Makes 8 servings.
Nutrition information per serving: 200 calories, 12 gram fat (2 grams saturated), 240 milligrams sodium, 21 grams carbohydrate, 3 grams fiber and 4 grams protein.
Erika Webster is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians. Members include restaurants, grocery stores, delis and vending companies.
