Healthy Eating on the Run: A Month of Tips

Thank you to the Academy of Nutritrion and Dietetics for offering these great tips on healthy eating on the run.

People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 30 tips to help you eat healthy when eating out.

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, or steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, or breaded. Choose these foods only occasionally and in small portions.

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. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. “Out of sight, out of mind”.

8. 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.

9. 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.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.

12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.

13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.

14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or lowfat spreads. And, don’t forget the veggies.

15. In place of fries or chips, choose a side salad, fruit or baked potato. Or, share a regular order of fries with a friend.

16. Enjoy ethnic foods such as Chinese stir fry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.

17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.

18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat.

20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.

21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.

22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.

23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.

24. 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.

25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.

27. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.

28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a
piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.

Physician of the Year

Dr. Todd Crump

Dr. Todd Crump

Lexington Medical Center emergency medicine physician Dr. Todd Crump has earned the MedicalMissions.org Physician of the Year award for domestic service from LocumTenens.com for his volunteer work with The Free Medical Clinic in Columbia. More than 150 physicians were nominated for this award, which honors physicians who help underserved people gain access to health care services.

Dr. Crump began volunteering with The Free Medical Clinic in 1997 while in medical school at the University of South Carolina in Columbia. He has continued to regularly volunteer at the clinic, which serves more than 7,000 uninsured patients who would otherwise go without care. Dr. Crump is also the medical director at The Free Medical Clinic and assists with fundraising activities. In honor of his service, LocumTenens.com will donate $10,000 to the clinic.

“I went into medicine in an effort to help others in need. Nowhere is that more important than with our patients who have no insurance, Medicaid or Medicare,” said Dr. Crump. “I am grateful to MedicalMissions.org for being proactive in honoring and recognizing those who provide volunteer health care services both here and abroad.”

LocumTenens.com, a full-service physician staffing agency, supports medical mission work and increasing health care access in underserved areas by sponsoring and recruiting physicians for annual medical brigades and operating MedicalMissions.org, which helps to connect trained medical volunteers with organizations that sponsor medical missions throughout the world.

“Dr. Crump is helping in his own backyard to make sure that uninsured patients in Columbia don’t go without needed care,” said R. Shane Jackson, president of Jackson Healthcare and LocumTenens.com.

Take 5 for Heart Health Classes

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Did you “Take 5 for Heart Health” with us this month? Here are some pictures from our free classes throughout our community designed to help you Chill Out, Eat Right, Get Moving, Learn CPR and Call 911.