Healthy Eating on the Run: A Month of Tips

Healthy Eating on the Run: A Month of Tips

You probably eat out a lot—most Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 30 tips to help you eat healthy when eating out.

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.

12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.

14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or lowfat spreads. And, don’t forget the veggies.

15. In place of fries or chips, choose a sidesalad, fruit or baked potato. Or, share a regular order of fries with a friend.

16. Enjoy ethnic foods such as Chinese stirfry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.

17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high- fat toppings. Enjoy fresh fruit as your dessert.

18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat.

20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.

21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.

22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.

23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.

24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.

25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.

27. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.

28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.

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How Is It that We Eat More and Get Less?

How Is It that We Eat More and Get Less?

Why We’re Getting Fewer Nutrients

According to the U.S. Department of Agriculture (USDA), more than 80% of women and 70% of men consume less than two-thirds of the Recommended Daily Intake (RDI) for one or more essential nutrients.

What are nutrients?

There are two types of nutrients. Macronutrients include proteins, fats, and carbohydrates. Micronutrients include vitamins and minerals found in dietary sources that fuel proper body functioning, such as vitamins A, C, B12, D, calcium, magnesium, and iron.

Why is it most of us don’t get enough nutrients?

Reason #1: We eat empty calories (foods that contain little nutritional value), such as: Heavily Processed Foods, Baked Goods, Soda, Candy, and Desserts

Reason #2: Most people don’t know that many aspects of daily living can increase the level of nutrients your body needs, accelerate nutrient losses, or impair proper nutrient absorption. These include:

Antacids—Certain antacids might block the absorption of nutrients such as calcium or iron. Long- term antacid use in some cases has been associated with nutritional deficiencies.

Caffeine—The tannins in coffee and tea can interfere with absorption of calcium, iron, magnesium, and B vitamins. Because caffeine has a diuretic action, it also might deplete nutrients such as vitamin B6. Caffeine can also increase emotional stress (see Emotional Stress below), increase cravings for unhealthy foods, and cause heartburn (see Antacids above).

Surgery—Recovery from surgery (like any illness or injury) requires additional nutrients, such as protein and antioxidants. Some surgical procedures (gastric bypass, intestinal resection) can also permanently affect dietary absorption of important nutrients such as vitamin B12.

Pregnancy—Mothers need additional nutrients such as folic acid in pregnancy. Nutritional deficiencies may force the mother and fetus to compete for nutrients and might lead to complications for either or both. Nutrient depletion also sets the stage for postpartum ailments such as depression.

Influenza (the Flu)—A body depleted of nutrients not only makes a better host for infectious diseases like the flu but also increases the body’s need for antioxidants (E, C, beta carotene) found in fruits, vegetables, whole grains, and nuts. A healthy balance of intestinal bacteria also positively influences the body’s immune system and can be fostered by a healthy diet and probiotics.

Emotional Stress—In addition to physical stress, the body might encounter increased nutritional needs (like vitamin C) due to emotional stress—which can also cause unhealthy eating. And a poor diet—lacking in protein, Essential Fatty Acids, and key vitamins—on its own can be the cause of emotional stress. Stress also restricts the body’s flow of blood (which carries nutrients) by tightening muscles.

Prescription/OTC Drugs—Corticosteroids can inhibit calcium absorption, birth control pills and hormone replacement therapy can deplete B vitamins, statin medications can deplete essential CoQ10, and certain weight loss drugs or “fat blockers” can reduce the absorption of other nutrients—just to name a few. Plus, some foods and nutritional supplements should be taken separately from certain medications. Ask your doctor or pharmacist for details.

Your Doctor Might Recommend...

Supplements for Better Health

Along with a healthy eating plan, regular exercise, adequate rest and relaxation, your physician might recommend specific supplements to ensure you receive enough nutrients. Some of the things he or she might recommend are:

EFAs

Essential fatty acids (EFAs, such as omega-3 found in fish, flaxseeds, and walnuts) are important for about every function in our bodies. Unlike the fat contained in cookies and cakes, these fats (when taken properly) can have a dramatic effect on health and vitality. And, since it’s difficult to get all the EFAs we might need from foods without eating large quantities of fish, a supplement is often recommended.

Probiotics

We’ve been hearing a lot about these recently. The term probiotic refers to friendly bacteria that live in our intestines. It may not sound too appealing, but these friendly bacteria work hard to keep us healthy by aiding in our digestion, supporting regular bowel movements, and supporting our immune systems. While certain yogurts have certified “live and active” bacteria cultures, they might also contain a lot of sugar, fruit syrups, and empty calories.

Fiber

Americans are averaging about 10 grams-15 grams of fiber per day; the recommended intake by health organizations is 20 grams-35 grams. Fiber also has broad-ranging health effects like supporting a healthy colon and cholesterol levels, and aiding in managing weight. It’s important to add fiber supplements slowly in graduated amounts with plenty of fluids to allow your digestive system to adjust.

Meal Replacement

A nutritious beverage containing optimal ratios of protein, carbohydrates, fat, and other essential nutrients can work to help stabilize blood sugar levels and prevent hunger surges and cravings. And, with the busy schedules most of us keep these days, a good meal replacement can save us time.

What you need to know about quality:

You should understand that not all nutritional supplement manufacturers meet the same standards. It’s best to look for companies that are certified by the Natural Products Association and NSF for Good Manufacturing Practices (GMPs). These companies are audited to ensure good manufacturing practices are followed and, therefore, quality products are produced. Be sure to ask your healthcare provider to recommend a brand of safe and effective supplements manufactured by a company with history, longevity, respect in the marketplace, and certified GMP manufacturing.

Make your appointment at one of our clinics to have a brief nutritional consultation to learn about our new detox and therapeutic lifestyle program. Take back your health is 2011! Call now and mention this blog! (619)339-3482.

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