Hospital highlights - Nov. 19, 2009

Healthy Eating on the Run: Some Hot Tips

Most Americans eat out a lot. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s carry out, food court, office cafeteria or a sit-down restaurant, there are smart choices everywhere. Here are some tips to help you eat healthy.

1) Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carryout with a wide range of menu items.

2) Take time to look over the menu as some restaurants may have a special section for “healthier” choices.

3) Read restaurant menus carefully for clues on fat and calorie content.

4) Menu terms that can mean more fat and calories: battered, fried, pan fried, buttered, creamy, crispy, breaded. Choose these foods only occasionally and in small portions.

5) Order the regular or child size portions. Mega-size portions are probably more than you need. For a lighter meal, order an appetizer or take half home for another meal.

6) It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of french fries, no mayo or bacon on your sandwich, and have sauces served on the side.

7) Hunger can drive you to eat too much bread before your meal. Hold the bread or chips until your meal is served. Out of sight, out of mind.

8) Think about your food choices for the day. If you’re planning a special evening, have a light breakfast and lunch.

9) Limit the amount of alcohol you drink. Alcohol tends to increase your appetite and provides calories without any nutrients.

10) Tempted by sweet creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

11) Split your order. Share an extra large sandwich or main course with a friend.

12) Boost the nutrition in all types of sandwiches by adding tomatoes, lettuce, peppers, or other vegetables.

13) A baked potato offers more fiber, fewer calories, and less fat than fries—if you skip the sour cream and butter. Top your potato with broccoli and sprinkle of cheese or salsa.

Jon Davis,

administrator

WHMC