In addition to celebrating many other observances, March is National Nutrition Month – a time to look at what we eat and how to best fuel our bodies.
But as many of us know, preparing and eating healthy meals isn’t always easy (or even possible when you have 25 hours of things to do in a 24-hour period). Fortunately, the Academy of Nutrition and Dietetics has provided a wealth of informative downloads for those looking to up the ante on their nutrition.
Below are some of their tips for healthy eating on the run:
1. If you’re out and about, think ahead and plan where you will eat. Consider what meal options are available. Look for places with a wide range of menu items.
2. Review and compare nutrition information if it’s available. Menu terms that may indicate an item is healthier include baked, braised, broiled, grilled, poached, roasted and steamed.
3. 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.
4. 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.
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. Begin with soup or salad as a way to include more vegetables at mealtime. Follow up with a light main course.
7. Split your order. Share an extra-large sandwich or main course with a friend or take half home for another meal (some restaurants may not permit this or will charge for an extra plate).
8. All-you-can-eat specials, buffets and unlimited salad bars make it difficult to follow recommended serving sizes. Pass these up if you find it difficult to listen to your hunger cues. (If you do choose the buffet, fill up on salads and vegetables first.)
9. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.
10. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
11. 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.
12. Try a smoothie made with 100% juice, fruit and low-fat yogurt for a light meal or snack.
13. Always eating on the go? Tuck portable, nonperishable foods in your tote or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix or single serve packages of whole grain cereal.
Want to learn more? Consider reaching out to Kennedy Youngren, the Legendairy Dietitian, who spoke at last year’s Empire Farm Days.
