AgriLifeExtensionDo you have a busy lifestyle?  Of course you do.  We’re all pulled in many different directions on a daily basis and often find ourselves turning to convenience foods or grabbing something at the drive-through for dinner.  However, you can still make good choices even when you’re eating out or on the run.  All you need are a few helpful ideas to incorporate into your daily lifestyle, and you’ll be well on your way to better health.

Tips for Eating Out

Try these ideas to help make any restaurant dining experience both appetizing and good for you:

  • Ask for margarine instead of butter.
  • Request skim milk instead of whole milk or cream.
  • Trim visible fat from poultry and other meats.
  • Omit butter, gravy or sauces from a dish.
  • Ask for salad dressing on the side.
  • Consider making special requests, such as less cooking oil.

Eating Healthy at Ethnic Restaurants

Have a taste for ethnic food?  The key to healthy eating at ethnic restaurants is to be menu-savvy.

Chinese: Look for options that are steamed, jum (poached), kow (roasted) or shu (barbequed).  Also, it’s best to choose steamed rice or brown rice rather than fried and to look for dishes without MSG added.

Italian: Look for menu descriptions that include red sauces, primavera (no cream), piccata (lemon), and sun-dried or crushed tomatoes.  Try menu items that are lightly sautéed or grilled.

Mexican: Add healthy spice to your meal with choices like salsa, picante sauce, spicy chicken, rice, black beans and soft corn tortillas.

Curbing Unhealthy Choices at the Drive-through

Families are spending more and more time eating meals on the go.  Make fast food menu choices that are quick and healthy:

Keep portion sizes small.  Choose a regular or children’s hamburger rather than burgers with two or three beef patties.

Let’s compare:

McDonald’s Double Quarter Pounder with Cheese McDonald’s Cheeseburger

740 calories                                                                                    300 calories

380 calories from fat                                                                       110 calories from fat

42 g total fat                                                                                    12 g total fat

19 g saturated fat                                                                               6 g saturated fat

155 mg cholesterol                                                                           40 mg cholesterol

Instead of fries or onion rings, choose healthy side dishes like a salad or fruit bowl.  Another comparison:

McDonald’s Large French Fries McDonald’s Fruit & Yogurt Parfait

500 calories                                                         160 calories

220 calories from fat                                              20 calories from fat

25 g total fat                                                           2 g total fat

3.5 g saturated fat                                                   1 g saturated fat

350 mg sodium                                                     85 mg sodium

Opt for grilled items and avoid fried or breaded foods.

Ask for healthier, low-fat options for condiments and/or limit the amount you use.

Order water, unsweetened ice tea, sparkling water or mineral water.

A good, old-fashioned balanced diet with thoughtful food choices is an easy way to make nutrients work in your favor.  Set a goal today to make nutrition a top priority by making smart choices that can boost your vitality and longevity.

Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners’ Courts of Texas Cooperating.