Well Workplace

 

Healthy eating on the run

 

A lack of time is a major reason why many people forego healthy eating. Fast food is readily available and it's just too tempting, not to mention cheap and filling. While it is never as healthy as a well-planned, balanced meal, you can easily take steps to improve the quality of your nutrition if you must eat fast food when on the run:

• Watch portion sizes. Your craving will likely be satisfied after you have finished a small order of fries, and you'll save more than 100 calories when compared with the super-sized order. The same holds true for sandwiches. Order the regular version or even a kid's meal for yourself.
• Seek out deli-style fast food chains where you can order a sub or sandwich on whole wheat bread or a wrap. These are lower-fat and lower-calorie options compared to fried food.
• Take the healthy option. Many fast food chains now offer healthy sides in place of the ubiquitous french fries. Take them up on the offer or, if you can't bear to give up the grease and salt, supplement it with the healthy side order.
• Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiber and vitamins to balance an otherwise unhealthy meal.
• Remember that chicken isn't always a healthy choice. Many fast food chains offer fried, breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option.
• Make it a habit to eat a piece of fruit, a bowl of cereal, or some low-fat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation.
• Stock your car with bottled water and healthy snacks. Have a small snack before the cravings hit, and you're less likely to pull into that drive-through fast food outlet.
• Consider a supermarket for your fast food break. You can pick up pre-cut and washed fresh fruit or vegetables, yogurt and low-fat cheese. Many supermarkets also offer sushi or other healthy prepared items.
• Hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories!
• Don't add a sugary, calorie-rich drink to an already unhealthy meal. Water is available everywhere and is good for you. Drinking a large glass of water with your meal will help you feel fuller more quickly.

 

Additional information can be found on www.medicinenet.com.