Eating out can be a dieting disaster, with many restaurants using high amounts of salt, fats and preservatives in their food. If you're trying to eat a nutritious diet, you can find healthy meals on the go if you know where to look. Whether you pack your own sandwiches or opt for a low-fat meal at a restaurant, you can stick to healthy eating habits even with a busy schedule.
Plan Ahead
Plan ahead so you won't be caught off guard and become tempted by a quick fix of fattening, fast food in moments of hunger. Bring your lunch to work or the event you'll be attending. Cook a healthy meal that you can easily transport, such as a container of pasta with vegetables, or a healthy sandwich such as grilled chicken or fish, with fruit and yogurt on the side. Also, keep a stash of healthy snacks at work, in your purse or bag so you'll be prepared for between-meal hunger pangs. Choose snacks such as nuts, fruit, natural granola bars and seeds.
Healthy Options
When you are dining out, practice healthy eating habits. Choose baked or grilled meat over fried meat and avoid heavy creams or sauces and mayonnaise, as well as most desserts. If you are dining at a fast food restaurant, check out the nutrition information online ahead of time or by picking up a nutrition facts pamphlet in the restaurant. Do not be afraid to make special requests such as putting the dressing on the side, nixing the sour cream or substituting a salad for French fries. The American Dietetic Association, or ADA, recommends looking for menu descriptions that may indicate healthy choices, with words such as braised, broiled, steamed, poached, grilled or roasted. On the other hand, the ADA advises against menu items with creamed, buttered, patter-fried, crispy and breaded.
Light Menu Items
Contrary to what you might think, there are some healthy options at many fast food restaurants. If you are in a rush and need a quick snack or meal, most chains now offer light menus, according to "Forget Jenny Craig: Hit the Drive Thru," in The New York Times. Try items from the Fresco Menu at Taco Bell, the Fresh Fit sandwiches at Subway or side items such as the Fruit 'N Yogurt Parfait at McDonald's. Also, avoid unnecessary calories by drinking water with your meal instead of soda. Pay attention to portion size as well, as many fast food restaurants serve extra large portions that would actually be enough for several meals. Order kid's sizes or regular-sized menu items to cut back on calories and fat.
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