If I Eat Well at Home, What's Wrong With Splurging When I
Eat Out?
A slice of pizza once in a while won't do you any harm.
What's important is a person's average food intake over a
few days, not just in a single meal. So if you eat a
less-than-healthy meal once in a while, try to balance it with
healthier foods the rest of that day and week.
But if pizza (or any fast food) is all you eat, that can lead to
problems. The most obvious health threat of eating too much fast
food is weight gain - or even obesity.
But weight gain isn't the only problem. Too much fast food
can drag a person's body down in other ways. Because the food
we eat affects all aspects of how the body functions, eating the
right (or wrong) foods can influence any number of things,
including:
- mental functioning
- emotional well-being
- energy
- strength
- weight
- future health
Eating on the Go
It's actually easier than you think to make good choices at
a fast-food restaurant, the mall, or even the school cafeteria.
Most cafeterias and fast-food places offer healthy choices that are
also tasty, like grilled chicken or salads. Be mindful of portion
sizes and high fat add-ons, like dressings, sauces or cheese.
Here are some pointers to remember that can help you make wise
choices when eating out:
-
Go for balance.
Choose meals that contain a balance of lean proteins (like fish,
chicken, or beans if you're a vegetarian), fruits and
vegetables (fries and potato chips don't qualify as
veggies!), and whole-grain breads. That's why a turkey
sandwich on whole wheat with lettuce and tomato is a better
choice than a cheeseburger on a white bun.
-
Watch portion sizes.
The portion sizes of American foods have increased over the past
few decades so that we are now eating way more than we need. The
average size of a hamburger in the 1950s was just 1.5 ounces,
compared with today's hamburgers, which weigh in at 8 ounces
or more.
-
Drink water or low-fat milk.
Regular sodas, juices, and energy drinks usually contain
"empty" calories that you don't need - not to
mention other stuff, like caffeine.
Tips for Eating At a Restaurant
Most restaurant portions are way larger than the average serving
of food at home. Ask for half portions, share an entrée with a
friend, or take half of your dish home.
Here are some other restaurant survival tips:
- Ask for sauces and salad dressings on the side and use them
sparingly.
- Use salsa and mustard instead of mayonnaise or oil.
- Ask for olive or canola oil instead of butter, margarine, or
shortening.
- Use nonfat or lowfat milk instead of whole milk or
cream.
- Order baked, broiled, or grilled (not fried) lean meats
including turkey, chicken, seafood, or sirloin steak.
- Salads and vegetables make healthier side dishes than french
fries. Use a small amount of sour cream instead of butter if you
order a baked potato.
- Choose fresh fruit instead of sugary, high-fat desserts.
Tips for Eating At the Mall or Fast-Food Place
It's tempting to pig out while shopping, but with a little
planning, it's easy to eat healthy foods at the mall. Here are
some choices:
- a single slice of veggie pizza
- grilled, not fried, sandwiches (for example, a grilled
chicken breast sandwich)
- deli sandwiches on whole-grain bread
- a small hamburger
- a bean burrito
- a baked potato
- a side salad
- frozen yogurt
Choose the smaller sizes, especially when it comes to drinks and
snacks if you have a craving for something unhealthy, try sharing
the food you crave with a friend.
Tips for Eating In the School Cafeteria
The suggestions for eating in a restaurant and at the mall apply
to cafeteria food as well. Add vegetables and fruit whenever
possible, and opt for leaner, lighter items. Choose sandwiches on
whole-grain bread or a plain hamburger over fried foods or pizza.
Go easy on the high-fat, low-nutrition items, such as mayonnaise
and heavy salad dressings.
You might want to consider packing your own lunch occasionally.
Here are some lunch items that pack a healthy punch:
- sandwiches with lean meats or fish, like turkey, chicken,
tuna (made with low-fat mayo), lean ham, or lean roast beef. For
variety, try other sources of protein, like peanut butter,
hummus, or meatless chili.
- low-fat or nonfat milk, yogurt, or cheese
- any fruit that's in season
- raw baby carrots, green and red pepper strips, tomatoes, or
vegetable juice
- whole-grain breads, pita, bagels, or crackers
It can be easy to eat well, even on the run. If you develop the
skills to make healthy choices now, your body will thank you later.
And the good news is you don't have to eat perfectly all the
time. It's OK to splurge every once in a while, as long as your
food choices are generally good.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: October 2007
Originally reviewed by:
Jessica Donze Black, RD, CDE, MPH
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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