With the arrival of Hurricane Laura, we lost power. Luckily the grocery stores near us had power and I found healthy foods for supper. But that got me thinking-how do I find foods that are healthy when I eat away from home?
Here are some eating out tips:
Don’t allow yourself to get over hungry- If I’m starving when I order food, the fried pie on the menu that I can normally ignore, seems very tantalizing.
Look for veggies- A salad or some cooked veggies are great ways to fill up. In fact- MyPlate Food Guide says, fill at least ¼ of your plate at lunch AND at supper with veggies. If you’re eating a salad, stick with a vinegar-based dressing to avoid the extra calories that come from creamy dressings.
Fruit for dessert-Take a piece of fruit in the car with you when you know you’re going to be eating out. Fruit helps satisfy your sweet tooth.
Portion Size It- When I am offered the option to increase the serving size of whatever I’m ordering, I can feel tempted because I like to be frugal with food dollars. Unless I can share with someone, though, the extra calories and fat that come from sizing up aren’t worth the financial savings.
Drink Think- I choose water or unsweetened tea whenever possible. When I remember that a 12 ounce sugary drink has around 170 calories in it, I can more easily choose the unsweetened option.
Plan for it- When I know that my day will involve eating away from home, I try to think about options. Can I safely pack a lunch? Is there a restaurant close by that serves salads or veggies? Can I ask my server at a restaurant to make adjustments for me
Enjoy it- Our stomach takes 20 minutes to tell our brain that we’re full, so taking time out to eat helps me eat healthier. Translated-it’s not a good idea to eat and drive or to eat while working at the computer. It’s best to sit down for an undisturbed mealtime.
Here’s an easy, packable lunch idea:
Mediterranean
Tuna Salad
3 cans (5 ounces each) tuna in water, drained.
1 cup carrot, peeled and grated (about 2 medium carrots)
2 cups diced cucumber
1 ½ cups peas, canned and drained or thawed from frozen
¾ cup low-fat Italian salad dressing
Directions
Place drained tuna in a medium bowl. Use a fork to break apart chunks of tuna.
Add carrot, cucumber, peas and salad dressing. Mix well.
Serve immediately or make ahead, cover and refrigerate until ready to serve.
Refrigerate leftovers within 2 hours.
Notes:
Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.
Nutrition information: Serves 10, Serving size ½ cup, each serving provides 100 calories, 2.5 grams fat, 180 mg sodium, 5 grams carbohydrate, 1 gram fiber
Recipe from foodhero.org
