Eating Well Away From Home
By: Emily Niell, MS, RDN, LD
Maintaining efforts to eat well at home can be challenging at first, but it can be especially challenging when you're out and about. Here, we'll explore some common situations where your newfound habits might be challenged and provide strategies to help you stay on track.
Dining Out
Sometimes, the restaurants we visit don't have many options that fit our diet goals. When you find yourself in this situation, don’t be afraid to ask for substitutions or modifications. You can request that your food be grilled or baked instead of fried, and ask for sauces and dressings on the side. Most restaurants are happy to accommodate these simple requests. If you’re watching your calories, limit yourself to ordering menu items that are described as "fried," "battered," "smothered," "creamy," or "crispy," as these usually indicate higher fat and calorie content. When ordering your entree, try opting for an entree that features vegetables as the main ingredient, or try swapping French fries for steamed vegetables as your side option.
Plan Ahead
The key to eating well on the go is preparation. Before a trip or party, grab the cooler and pack your own healthy snacks and meals. This can help prevent you from making impulsive choices out of hunger or a lack of options. Some easy choices include nut mixes, fresh or dried fruit, protein bars, and pre-cut vegetables with hummus. Here are a few quick grab and go options on our shelves we like:
- Wonderful No Shell Pistachios Seas Salt & Vinegar
- Rx Bars
- Chobani 20g Protein drink Strawberry and Cream
- Hint Waters
Another tip for parties and social gatherings is to offer to bring the fruit salad or the veggie tray. This way, you can ensure that there will be nourishing options you can go to when socializing with friends and family. Here are some recipes you can try bringing to the next get-together that everyone will love!
Strawberry Citrus Salad with Honey-Lime Dressing
Scout Your Surroundings
Whether it's at a gas station, a hotel breakfast bar, or a buffet, try taking a full lap to see all the options before you decide what’s going to make it on your plate. This allows you to identify your best choices and avoid simply grabbing the first thing you see. At a quick stop, look for easy protein sources like hard-boiled eggs, yogurt, or a lower sugar protein bar. Also, don’t forget your fiber when traveling, oatmeal and fresh fruit are always a great go-to at a hotel breakfast buffet.
