Most people are on-the-go and find it difficult to make sensible food choices. We want good taste, fast and easy. And most times, that means junk food and eating out. There still are lots of good choices to be had,
Most people are on-the-go and find it difficult to make sensible food choices. We want good taste, fast and easy. And most times, that means junk food and eating out.
There still are lots of good choices to be had, even if this lifestyle describes yours.
The Academy of Nutrition and Dietetics suggest some pointers to steer you clear of the junk and help you get good food without the unwanted calories and the lack of nutrition that most people suffer under these fast-paced circumstances.
Here are some practical steps you can take to feed yourself well on the run.
Think and plan ahead. Many restaurants do feature healthy meals. Frequent the ones that do.
Take a good look at the menu and select the choices that are not drowning in butter or grease, and not floating in sugar or other white products such as cream, white flour (sauces) products, white rice and other non-nutritious items.
If you choose foods that are baked or grilled, rather than fried, you go a long way toward reducing the fat content of your selections and reduce the free radical load in the dish too. If an item says that it is “creamed,” “crispy,” “breaded,” “batter-fried,” or “buttered” that’s a tip off that it should be avoided, if you want to save calories and come away feeling light rather than weighted down in fat.
You can always boost the nutritional value of a sandwich or wrap by including tomatoes, lettuce or other veggies and having it made with a whole grain wrap or bread.
Order an appetizer as a meal, or a lighter-sized portion rather than the “supersize me” portions — Who needs that much food?
It is all artery clogger at best, and does visible damage to your waistline too. If you are with someone else, ask them if they would like to split an order with you, or take half of the order home with you for later.
You don’t need to eat the whole thing right then and there. And while you are ordering, specify that you want the salad dressing on the side, no butter on the veggies, no toppings on the potato, except perhaps broccoli or salsa, and please “make that a baked potato rather than fries,” “light on the mayo,” etc.
The servers at fine restaurants expect you to be specific, and want to please you. That’s their job.
Even fast food restaurants do have some leeway on their selections and will help you with your choices.
Ask the server to not bring you bread or chips and salsa until the meal is served. Drink some water or a cup of tea while waiting for the meal. It is too easy to go for the bread basket while waiting, especially if you are hungry.
Think about the cumulative amount of food that you take in in a day. If you had a heavy lunch, go light at dinner. And if you know that you will be eating heavy at dinner, go light at breakfast and lunch. Plan a little to accommodate your daily diet.
Alcohol always makes you forget your promise to yourself to limit the calories.
As well, it adds 7 calories per gram which is second only to fat in terms of calorie density (fat has 9 calories per gram).
Lots of calories in alcohol, and no nutrition — not a good choice.
Dessert can be shared. If you crave a little something sweet at the end of your meal, share dessert with others in your party.
If you are alone, take an after dinner mint or a little square of chocolate but don’t blow the calorie budget on a creation of sugar and starch that does nothing positive for you nutritionally.
These are but just a few ways to boost your nutrition and cut your calories while eating out or on the fly.
• Jane Riley, M.S., B.A., C.P.T., Certified Nutritional Adviser, can be reached at janerileyfitness@gmail.com, 212-1451 or www.janerileyfitness.com.
