Here’s some more pointers on how to feed yourself healthily and on-the-go as suggested by the Academy of Nutrition and Dietetics, with some additional pointers from yours truly.
If you’re stopping for a sandwich there are lots of ways to boost the nutrition and lower the calorie count. Of course, these tips apply if you tote your own homemade sandwich. Choose fillings such as lean turkey, chicken or beef on whole grain bread or a roll, and keep the high-fat spreads like butter and mayo to a minimum.
Ask for mustard, and low-fat mayo to jazz up the taste, and pile on the tomato, lettuce, onions and other veggies for taste and nutrition. To complement your sandwich, choose a side salad rather than fries or chips, or have a fruit cup or a baked potato with salsa or broccoli on top.
If you really can’t imagine a sandwich without the fries, ask for just a couple, or share the serving with a friend. If you are having a breakfast sandwich, choose lean Canadian bacon or ham and have it on a whole grain bagel or English muffin rather than white bread.
Veggie-based dishes such as stir-fries, veggie stuffed pitas or fajitas with grilled veggies all are great choices, as the focus is on the veggies. Just be careful about loading up on the sauces or dips that can be served accompanying such foods. Same with the salad bar — obviously a great place to load up your plate, but beware of the salad dressings, the croutons and bacon bits, and shredded cheese that could ruin the whole plan of eating light and nutritiously.
Start your meal with water, a large glass of tea, low-calorie soup or salad, and fill up on that before you order your entrée. If you tend to overdo it at the all-you-can-eat buffets and specials, avoid them completely. Or, if you find yourself presented with that option, limit the trips you make to two, and make the first trip a huge plate of salad and veggies followed by a small plate of other foods.
Muffins, bagels, croissants and biscuits are pretty much all high-calorie and low-nutrition items. Jumbo sized muffins are really just big pieces of cake that are marketed to look healthier. And bagels usually have the same amount of calories as four slices of bread. So think hard about whether these choices are serving you well as a “snack” or meal option.
If you are grabbing a bite at the supermarket, go for the rotisserie chicken, the pre-made salads or fruit cups, wraps with veggies or some of the other light options that are available. Avoid creamy soups and white rice plates. If they have a smoothie bar, get a fruit or veggie based smoothie with low fat organic yogurt or another good clean organic protein source.
Carrying food with me is what I do. I always have good, clean source protein bars with me, fruit and thermoses of green tea. That’s how I make it through the day. It is inexpensive, easy and ready. Don’t have to stop — just eat on the go.
With foods that need to be refrigerated, you should consume them within two hours of being out of the fridge. I carry a little freezer bag with my fruit in it just to keep it nice and cold. I’d like to note that Marta Lane has written a lovely little book about eating out on Kauai, with some very good options for eating on the run. Tasting Kauai has lots of pointers for finding delicious and nutritious food choices on Kauai, including food trucks and fast-food options. You can do it!
• 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.
