Eating Right On The Run

hibbler22

Eat Right on the Run
By Gabrielle Reece - Posted Thu, Feb 19, 2009, 3:44 pm PST
91% of users found this article helpful.
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Unfortunately eating healthy takes effort, and a lot of the time it is just easier to eat fast food (quick, readily available, and inexpensive), or it's the only thing available.

Trying to eat healthy at a fast-food restaurant can be a bit of an oxymoron, but there are few things you can do to lighten the fat, calorie, and sugar load that ultimately affects your overall health strategy.

(You can also check into calorieking.com they have alot of fastfood and resturants listed so you can check your calories, its even offered on cellphones but you have to go through the site to get the download.)

1. Do your homework.
If you know you are going to be on the road, then read up online about your favorite fast-food restaurants. Today, most chains will provide nutritional profiles for all of their food options, arming you ahead of time with the best choices from each place, and helping you determine which chains to completely avoid.

2. Remove all the extras.
Avoid cheeses, sour cream, dressings, and spreads. I know it's not quite as exciting, but you will save yourself a lot of calories and fat.

3. Pay attention to how your food is prepared.
The answer may be right in front of you: If you see the words "fried", "breaded", or "creamy" then you know that's not going to work. Some places offer you a choice for how you want your food prepared; if it's available, always go for the broiled or steamed version.

4. Drink water.
You would be amazed how many calories and how much sugar are in sodas. Avoid all sugary drinks, and yes this means diet drinks as well. We drink about 20% of our daily calories, so you can eliminate 1/5 of your calories by simply drinking water. If you get really bored, grab a lemon and throw it in your water or go for an unsweetened tea.

5. No buffets of any kind.
Not seafood, salad, or any other kind of buffet. This is a set up to overeat, and there are way too many options for extras like sauces, dressings, and unlimited sweets.

6. Don't inhale your food.
If you are going to have a meal, then do your best to chew it, smell it, taste it, and enjoy it. You will eat more slowly and digest your food better overall. Plus, I think we have the tendency to eat less if we pay attention to what we are consuming.

7. If you love your buns, then get the bun on the side.
I enjoy bread just like you, but if you ditch the bun you will see how great you feel, and in time, how white flour affects your gut and butt. If you happen to be at the world's most delicious Italian restaurant, where they make their own baguettes, then go for it. If we are talking about a store-bought hamburger bun, then pass.

8. Your food is salty enough.
I am quoting Dr. Oz, but he said the number one harmful risk to your health is high blood pressure. Don't add any more salt to your already salty food.

9. Look into the future.
I mean this on a lot of levels. Continue to think about your long term health and fitness goals, and if you know you have a nutty week coming up that's a little bit more out of your control, then reel it in this week. Get even more disciplined about your eating and fitness regimens since you may not have that same luxury the following week. Help yourself where and when you can.

10. No super anything.
Don't "grande" or "supersize" any of your meals. Overeating is the only result from oversized portions. Control the amount of food you are eating before you have your plate in front of you.

2009 Gabrielle Reece. All Rights Reserved.

hibbler22

Eat Right on the Run
By Gabrielle Reece - Posted Thu, Feb 19, 2009, 3:44 pm PST
91% of users found this article helpful.
Post a Comment View All 53 Comments

Unfortunately eating healthy takes effort, and a lot of the time it is just easier to eat fast food (quick, readily available, and inexpensive), or it's the only thing available.

Trying to eat healthy at a fast-food restaurant can be a bit of an oxymoron, but there are few things you can do to lighten the fat, calorie, and sugar load that ultimately affects your overall health strategy.

(You can also check into calorieking.com they have alot of fastfood and resturants listed so you can check your calories, its even offered on cellphones but you have to go through the site to get the download.)

1. Do your homework.
If you know you are going to be on the road, then read up online about your favorite fast-food restaurants. Today, most chains will provide nutritional profiles for all of their food options, arming you ahead of time with the best choices from each place, and helping you determine which chains to completely avoid.

2. Remove all the extras.
Avoid cheeses, sour cream, dressings, and spreads. I know it's not quite as exciting, but you will save yourself a lot of calories and fat.

3. Pay attention to how your food is prepared.
The answer may be right in front of you: If you see the words "fried", "breaded", or "creamy" then you know that's not going to work. Some places offer you a choice for how you want your food prepared; if it's available, always go for the broiled or steamed version.

4. Drink water.
You would be amazed how many calories and how much sugar are in sodas. Avoid all sugary drinks, and yes this means diet drinks as well. We drink about 20% of our daily calories, so you can eliminate 1/5 of your calories by simply drinking water. If you get really bored, grab a lemon and throw it in your water or go for an unsweetened tea.

5. No buffets of any kind.
Not seafood, salad, or any other kind of buffet. This is a set up to overeat, and there are way too many options for extras like sauces, dressings, and unlimited sweets.

6. Don't inhale your food.
If you are going to have a meal, then do your best to chew it, smell it, taste it, and enjoy it. You will eat more slowly and digest your food better overall. Plus, I think we have the tendency to eat less if we pay attention to what we are consuming.

7. If you love your buns, then get the bun on the side.
I enjoy bread just like you, but if you ditch the bun you will see how great you feel, and in time, how white flour affects your gut and butt. If you happen to be at the world's most delicious Italian restaurant, where they make their own baguettes, then go for it. If we are talking about a store-bought hamburger bun, then pass.

8. Your food is salty enough.
I am quoting Dr. Oz, but he said the number one harmful risk to your health is high blood pressure. Don't add any more salt to your already salty food.

9. Look into the future.
I mean this on a lot of levels. Continue to think about your long term health and fitness goals, and if you know you have a nutty week coming up that's a little bit more out of your control, then reel it in this week. Get even more disciplined about your eating and fitness regimens since you may not have that same luxury the following week. Help yourself where and when you can.

10. No super anything.
Don't "grande" or "supersize" any of your meals. Overeating is the only result from oversized portions. Control the amount of food you are eating before you have your plate in front of you.

2009 Gabrielle Reece. All Rights Reserved.

Redneckwoman

Yes this is a very helpful article. Thanks for posting it again. Alot of it is common sense and the will to stay healty. I found it to be very informative. I don't eat away from home often but when I do I really have to concentrate on what to order. Again thanks for the info.:glasses:

jspruden05

These are some really great tips. I especially love the part about avoiding buffets, although I will miss you Super China Buffet!

What I'm curious about though, is packaged On the Go food. I really try to avoid packaged and processed food. But when I'm at work all day (and I'm completely against buying meals everyday) its hard to find On the Go food that's good for you. I'm at such a loss that I end up having 2 Pop Tarts for breakfast, an orange for a snack, a can of soup for lunch (or on some days the boss buys lunch and I have a sub or piece of pizza :ohwell: ), trail mix for 2nd snack and try to make it home without eating my hand because I'm starving!

I don't feel fulfilled with my food choices during the day, but I refuse to buy lunch. (Ever added up what it costs to buy fast food 5x a week, 52 weeks a year?!) What I really need is a list of tips called "Eating Right At Work, On a Budget." Ideas, anyone??

P.S. for responses- I don't get a lunch break, and we don't have a fridge or microwave in the office.

twhit2

I pack a lunch box with "freeze packs". I can then put in a sandwich, baked chips, fruit, veggies, salad, yogurt or what ever else I want. I also eat the quaker on the go oatmeal bars. The take care of me wanting something sweet and filling for breakfast. I buy the box and leave it at work. I try to pack breakfast, lunch and a pm snack. If I know that I am going out for dinner I try to keep my calories down during the day and get in a work out on my lunch hour. I hope this helps.

CasperO

When I cook our healthy dinners I often make way more than enough. I put single servings of the leftovers in little Gladware plastic containers and toss 'em in the fridge. Then in the morning just grab one of those and a peach/apple/plum and (maybe) a 100 pack of something mildly naughty and there's your 350 calorie lunch - and you know EXACTLY what you're eating, 'cause you cooked it.

Other times I cheat and grab a lean cuisine,,, which I think is Ok once in a while. Lots of that stuff isn't really "reduced calorie" treated or anything, it's just low cal 'cause the portion control is done. 3 ounces of turkey and a few green beans really is a lite lunch, they didn't have to fool around with it...

My $.02, YMMV.