Healthy Eating on the Go: Tips and Choices

For many, eating out on a regular or even daily basis.  Making healthier choices has become easier with new menu options at several fast food and fast casual restaurants.  Here are a few tips to get you started and some easy, tasty "go to's" on the menus. 

TIPS:
1.  Be careful not to wait until you are starving to eat.  Despite all of your good intentions going into a restaurant, if you are too hungry you will be more likely to change your mind at the point of ordering, choosing something higher in fat and calories vs. what you had intended. 

2.  Give your order to someone else.  To combat changing your mind at the point of ordering, let someone else in the office or home pick up the food to help keep you on track.

3.  Bring your own sides.  Most side choices are higher calorie than the main course.  A single serve bag of Cheetos is about 360 calories! Watch out for french fries, mashed potatoes, baguettes, onion rings etc.  Instead pack a piece of fruit, yogurt, a small bag of nuts, 2 cups of home made popcorn, cheese stick, or even a small side salad with low fat ranch.  This way you will get the best of both worlds. 

4.  If you really have to have something that is not the "healthiest" such as a burger, chicken nuggets, french fries etc, forgo the double cheese burger and choose the small option available.  Order kids meals, small sides and junior sizes when available. 

SUBWAY:
1.  To cut carbs, any sandwich can be made into a salad.  According to L. Kovachi, corporate dietitian, "salads offer 5 cups of fresh veggies (2.5 servings of veggies!) and recently we added nutrient packed spinach as an ingredient."

2.  Choose the low fat subs. In 2008, sodium was reduced by 25-30%.  Avoid high fat meats such as salami, bologna, pepperoni, or tuna salad (made with heavy mayonnaise). 

3.  Look for apple chips, apple slices or even low fat yogurt as your side vs. chips. 

WENDY'S
1.  Any menu item can be customized to meet your taste and nutrition requirements if you just ask.  Also, they offer the "My Wendy's Nutrition App" to help you make more informed choices.

2.  "The latest refresh of our salad line included entree and half-size versions for each salad.  We use 11 different types of field greens," says Patty Wynkoop, Wendy's dietitian.  The Berry Almond Chicken Salad, entree size has 1 serving of fruit and 3 servings of vegetables.

3.  Order from the "Right Price, Right Size," menu to get smaller, lower calorie versions of your favorite items while saving some $. 

4.  Check out the Grilled Chicken Go Wrap kids meals.  It is serviced with low fat white or chocolate milk and apple slices. 

PANERA BREAD
1.  Vegetarian Black Bean is a low fat soup that is bound to fill you up and satisfy for a long time.  Swap out the bread side with an apple to eat later for snack!

2.  Choose from the not-so-hidden menu.  Panera Bread launched a "hidden menu" with several items under 400 calories and chock full of lean protein, veggies and low carb goodies. 

3.  Always get dressing on the side.  Dip your fork in the dressing cup then pick up your lettuce.  You will be surprised how much dressing is left uneaten and yet you get a taste with every bite. 

MCDONALD'S
1.  For breakfast choose the plain Egg McMuffin which is less than 300 calories.  Also, any breakfast sandwich can be made with egg whites vs. the higher fat egg.

2.  Fruit N' Yogurt parfait is 150 calories and is a nice change of pace compared to french fries.  You can even buy one and keep it for a snack later. 

3.  Check out the Premium Chicken McWrap with cucumber and spring mix, providing 3/4 c. of veggies.  Be sure not to fall prey to getting the chicken fried.  Keep it grilled.