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Eating
on the Road
Although maintaining good nutrition
during travel is challenging, it can be accomplished.
Below are some tips to help salvage your diet while away
from home.
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Fast
Food Chains
Fast foods typically supply a generous helping of fat,
calories and sodium for nutrients contributed. However, most
fast food establishments now offer a few healthy alternatives
such as salad bars, baked potatoes, roasted or grilled chicken
sandwiches and skim milk. |
| Tips
for eating fast: |
| 1. |
Choose
charbroiled or roasted sandwiches. |
| 2. |
Get
lettuce, tomato, mustard, ketchup, relish and/ or onion on
your sandwich and hold the mayo. |
| 3. |
Try
just hamburger instead of a cheeseburger. |
| 4. |
Order
a regular hamburger instead of a jumbo. |
| 5. |
Avoid
adding cheese and fatty dressings to salad. |
| 6. |
Dress
up your baked potato with salsa, low-fat butter substitute, or
pepper, rather than margarine, sour cream or cheese. |
| 7. |
Drink
skim milk or juice as a beverage, instead of whole milk or
milk shakes. |
| 8. |
Have
pizza plain or with vegetables. If you want meat, try Canadian
bacon instead of pepperoni, sausage or hamburger. |
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Restaurants
Dining in a restaurant
does not mean that you must surrender yourself to rich, high-fat
foods. As a customer you have the right to question how items
are prepared, and even request modifications in the preparation
when feasible. |
| When
ordering, you should: |
| 1. |
Choose
broiled, baked, steamed or poached instead of fried, au
gratin, or scalloped foods. |
| 2. |
Request
that gravies, salad dressings, toppings and sauces be omitted,
or served on the side so you can decide how much to use. |
| 3. |
Choose
regular bread or buns, bread sticks, English muffins, or bagels,
rather than biscuits, cornbread, or croissants. |
| 4. |
Ask
for (or bring your own) diet dressing and lowfat butter
substitute. |
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B.Y.O
The best way
to assure that your road meal is in line with a healthy
diet is to pack your own food. Just be sure to bring items
that won’t spoil during the trip, unless you can take a
cooler, or an insulated lunch container with an ice pack
to keep the contents cold.
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