Welcome to Marmee's Pantry

Welcome to Marmee's Pantry

Friday, August 6, 2010

10 Tips for Healthy Eating on the Run

Lack of time is a major reason why many people forego healthy eating. Fast food is readily available and it’s just too tempting, and it’s cheap and filling. While eating fast food is never as healthy as a well-planned, balanced diet, if you must eat fast food, you can easily take steps to improve the quality of your nutrition when on the run.

1) Watch portion sizes. Your craving will likely be satisfied after you have finished a small order of fries, and you’ll save over 100 calories when compared with the super-sized order. The same holds true for sandwiches. Order the regular version or even a kid’s meal for yourself.

2) Seek out deli-style fast food chains where you can order a sub or sandwich on whole wheat bread or a wrap, a lower-fat and lower-calorie option than fried food.

3) Many fast food chains now offer healthy sides in place of the ubiquitous French fries. Take the healthy option. Or, if you can’t bear to give up the grease and salt, get the healthy side order too.

4) Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiber and vitamins to balance an otherwise unhealthy meal.

5) Remember that chicken isn’t always a healthy choice. Many fast food chains offer fried breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option.

6) Make it a habit to eat a piece of fruit, a bowl of cereal, or some low fat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation.

7) Stock your car with bottled water and healthy snacks. Have a small snack before the cravings hit, and you’re less likely to pull into that drive-through fast food outlet.

8) Consider a supermarket for your fast food break. You can pick up precut and washed fresh fruit or vegetables, yogurt, or low fat cheese. Many supermarkets also offer sushi or other healthy prepared items.

9) Hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories!

10) Don’t add a sugary, calorie-rich drink to an already unhealthy meal. Water is available everywhere and is good for you. Drinking a large glass of water with your meal will help you feel fuller earlier.

{Full disclosure: Copied from an e-mail from years back.}

Blessings from Ohio, Kim<><


  1. What great tips! I have lost 40 pounds in the last 6 months, and it IS very hard to find healthy choices on the run! One of the places that I really like is Wendy's. It seems to have a lot of healthy options. I love their new apple pecan salad, it has a low fat vinaigrette dressing, with grilled chicken, and not as many calories as you would think! I love the tip about stocking your car - then you don't have to stop anywhere!


  2. Thanks for the suggestions. I know as a family we have stopped eating out as much. It's really helped us loose weight. We also use smaller plates at dinner time.


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