Between work and school, many of us are often forced to eat on the run. This usually means fast food — which can be loaded with unhealthy sodium, sugar, and fat. However, it is still possible to make healthy choices when eating on-the-go.
Here are some things to keep in mind when eating out:
- Look at the menu and be smart — “battered”, “deep-fried”, “crispy”, “breaded”, “cream sauce”, all indicate items that are often high in unhealthy fats, sodium, and calories | Choose grilled chicken and a baked potato instead of fried chicken and French fries.
- Ask for dressing and sauces on the side, so that you can control how much is added to your salad. A salad at Subway ranges from 60–470 calories, but adding 2 oz of ranch dressing adds 320 calories | Choose low-fat dressing or oil and vinegar instead of creamy dressings.
- Avoid high-calorie beverages. Instead, choose milk, 100 per cent fruit juice, or water | Add a slice of lemon/lime to your water for some extra flavour | At coffee shops, order a coffee, cappuccino, tea, or latte instead of creamy hot or cold drinks. Ask for your favorite drink with low fat or skim milk, and skip the whipped cream.
- Avoid supersized portions | Often, portions at restaurants are larger than is healthy, so avoid the heavy meal by sharing with a friend or taking leftovers home.
- Look for fast-food chains where you can order a sub or sandwich | Choose lean meat, whole wheat bread, or a wrap, and load up on the veggies. Limit the sauces — a tablespoon of regular mayonnaise contains 110 calories.
- Consider a supermarket for some healthy prepared items — you can get a salad, yogurt, pre-cut fruit, or sandwiches.
- Choose nutrition over cost – you will be happier later on!
