Thursday, September 25, 2008

Tips to healthy eating

Eating out is a daily habit for many of us as we commute to work, drop off the kids at sports and rush to the many activities that fill our lives. We often find ourselves eating at least one meal a day at a restaurant or fast-food establishment. Yet, meals eaten away from home are higher in total calories, fat and saturated fat, and lower in calcium, fiber and iron than meals eaten at home.

On average, we consume about 300 calories more a day when we eat out than when eating meals at home. Therefore, it just makes sense to try eating more meals at home.

The Dietary Guidelines recommends making smart food choices and watching portion sizes wherever you are - at the grocery store, at work, in a favorite restaurant or while running errands.

Try these tips:
• When grabbing lunch, have a sandwich on whole-grain bread and choose low-fat or fat-free milk, water or other drinks without added sugars.
• In a restaurant, choose steamed, grilled or broiled dishes instead of those that are fried or sautéed.
• On a long commute or shopping trip, pack some fresh fruit, cut vegetables, string cheese sticks or a handful of unsalted nuts to help avoid impulsive, less healthful snack choices.
Tips for eating on the go:
• Take time to look over the menu and go for grilled, broiled or steamed foods more often.
• Many restaurant portions are large. Take home half of the main course for another meal.
• Order the regular or kid-size portion.
• Drink milk to increase calcium.
• Substitute a side salad for french fries.
• Split your order. Share fries or an extra large sandwich with a friend.
• Choose a baked potato for the fiber and fewer calories than fries. Skip the sour cream and butter and try salsa.
• When ordering a sub, choose lean beef, ham, turkey or chicken on whole-grain bread.
• For a small meal, order an appetizer for your entrée.
• At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Go easy on mayonnaise-based salads and high-fat toppings.
• Order salad with dressing on the side so you can use only the amount you want.
• Eat lower-calorie food first. Soup or salad is a good choice.
• Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.
• To make an on-the-go meal, choose lean, low-sodium meats and cheeses and mustard, along with whole-grain bread; you can find it all in the deli section of the commissary. Grab a bag of salad or cut-up veggies and some juice to make a delicious meal on-the-go with fewer calories than eating out. Your waistline and your wallet will appreciate it.
More information about eating out is available from commissaries.com. The site also has an Ask the Dietitian question-and-answer feature recipes.