Eating Well While Eating Out
10:54 AM
Can I Splurge When I Eat Out?
A slice
of pizza once in a while won't do you any harm. What's important is a person's
average food intake over a few days, not just in a single meal. So if you eat a
less-than-healthy meal once in a while, try to balance it with healthier foods
the rest of that day and week.
But if
pizza (or any fast food) is all you eat, that can lead to problems. The most
obvious health threat of eating too much fast food is weight gain — or even
obesity.
But
weight gain isn't the only problem. Too much fast food can drag a person's body
down in other ways. Because the food we eat affects all aspects of how the body
functions, eating the right (or wrong) foods can influence any number of
things, including:
·
mental functioning
·
emotional well-being
·
energy
·
strength
·
weight
·
future health
Eating on the Go
It's
actually easier than you think to make good choices at a fast-food restaurant,
the mall, or even the school cafeteria. Most cafeterias and fast-food places
offer healthy choices that are also tasty, like grilled chicken or salads. Be
mindful of portion sizes and high fat add-ons, like dressings, sauces or
cheese.
Here are
some pointers to remember that can help you make wise choices when eating out:
·
Go for balance. Choose meals that contain a balance of lean proteins (like fish,
chicken, or beans if you're a vegetarian), fruits and vegetables (fries and
potato chips don't qualify as veggies!), and whole grains (like whole-wheat
bread and brown rice). That's why a turkey sandwich on whole wheat with lettuce
and tomato is a better choice than a cheeseburger on a white bun.
·
Watch portion sizes. The portion sizes of American foods have increased over the past
few decades so that we are now eating way more than we need. The average size
of a hamburger in the 1950s was just 1.5 ounces, compared with today's
hamburgers, which weigh in at 8 ounces or more.
·
Drink water or low-fat
milk. Regular
sodas, juices, and energy drinks usually contain "empty" calories
that you don't need — not to mention other stuff, like caffeine.
Tips for Eating at a
Restaurant
Most
restaurant portions are way larger than the average serving of food at home.
Ask for half portions, share an entrée with a friend, or take half of your dish
home.
Here are
some other restaurant survival tips:
·
Ask for sauces and salad dressings on the side and use them
sparingly.
·
Use salsa and mustard instead of mayonnaise or oil.
·
Ask for olive or canola oil instead of butter, margarine, or
shortening.
·
Use nonfat or low-fat milk instead of whole milk or cream.
·
Order baked, broiled, or grilled (not fried) lean meats including
turkey, chicken, seafood, or sirloin steak.
·
Salads and vegetables make healthier side dishes than french
fries. Use a small amount of sour cream instead of butter if you order a baked
potato.
·
Choose fresh fruit instead of sugary, high-fat desserts.
Tips for Eating at the Mall
or Fast-Food Place
It's
tempting to pig out while shopping, but with a little planning, it's easy to
eat healthy foods at the mall. Here are some choices:
·
a single slice of veggie pizza
·
grilled, not fried, sandwiches (for example, a grilled chicken
breast sandwich)
·
deli sandwiches on whole-grain bread
·
a small hamburger
·
a bean burrito
·
a baked potato
·
a side salad
·
frozen yogurt
Choose
the smaller sizes, especially when it comes to drinks and snacks. If you have a
craving for something unhealthy, try sharing the food you crave with a friend.
Tips for Eating in the
School Cafeteria
The
suggestions for eating in a restaurant and at the mall apply to cafeteria food
as well. Add vegetables and fruit whenever possible, and opt for leaner,
lighter items. Choose sandwiches on whole-grain bread or a plain hamburger over
fried foods or pizza. Go easy on the high-fat, low-nutrition items, such as mayonnaise
and heavy salad dressings.
You might
want to consider packing your own lunch occasionally. Here are some lunch items
that pack a healthy punch:
·
sandwiches with lean meats or fish, like turkey, chicken, tuna
(made with low-fat mayo), lean ham, or lean roast beef. For variety, try other
sources of protein, like peanut butter, hummus, or meatless chili. If you don't
like your bread dry, choose mustard or a small amount of lite mayo.
·
low-fat or nonfat milk, yogurt, or cheese
·
any fruit that's in season
·
raw baby carrots, green and red pepper strips, tomatoes, or
cucumbers
·
whole-grain breads, pita, bagels, or crackers
It can be
easy to eat well, even on the run. If you develop the skills to make healthy
choices now, your body will thank you later. And the good news is you don't
have to eat perfectly all the time. It's OK to splurge every once in a while,
as long as your food choices are generally good.
“Eating
Well While Eating Out” reviewed by Mary L. Gavin, MD with TeensHealth. Read
more at http://kidshealth.org/teen/food_fitness/nutrition/eating_out.html#
Best
Teen Diets recommends healthy well balanced eating that includes fruits, vegetables,
whole grains, protein and low-fat or fat-free dairy. We offer nutrition
information for teens, parents and educators that emphasize the importance of healthy
eating for teens. For more information regarding teen nutrition and health
visit www.bestteendiets.org
1 comments
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