Seven Ways To Eat Healthfully When Out

In food, job, lifestyle, restaurant, vegetables, weight, wellness on February 24, 2012 at 2:44 am

Many of my clients don’t have time to pack a healthy lunch, so they need to rely on deli, restaurant or even fast food during the day.  Still others have frequent work dinners.  How do they eat healthfully, they frequently ask?

1.  Choose salads and grilled entries.  Speaking of salads, remember, they can easily become unhealthy and calorie-laden if they’re loaded with high-sugar, high-salt, fatty items, such as cheese, mayo, salad dressings, fried toppings.  Choose fresh vegetables, a little fruit, grilled toppings–and lemon wedges or other light dressings.  If you’re in a restaurant, order the dressing on the side and dip your fork into it.

2.  Chinese food:  Stay with steamed dishes and ask for the sauce on the side.  Go with brown, instead of white, rice.  Sure, things like egg rolls are yummy–but, remember, they’re deep-fried.

3.  Drink water, not soda, caffeinated drinks or even juices (it’s better to eat your fruit, not drink it.)

4.  Think moderation!  If you must go into a fast food restaurant, try to eat only a few fries or part of the burger.  And none of those fatty desserts!

5.  Exercise portion control.  Don’t supersize your meal–select the smallest sizes you can.

6.  Are you a bread lover?  Scoop out the inside and just eat the crust.

7.  If you’re like me, you love desserts–but hate all the fat and sugar of pastries.  Stick with fruit cups, sorbets, or other healthier versions.

Irene Ross, CHHC, AADP is a certified nutrition and wellness coach.  Author of the forthcoming book, 25 Ways To Fire Up your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, she is also an Ezine Expert Author and creator of a popular pet wellness blog:

She can be reached through her website:


  1. Good post. Useful info, thank you.

  2. I have been completely trying to cut out the fast food, it is hard to do, but motivation helps…I never eat the fries, and when I eat a burger, I divide that into 4 snacks:) to last me until I can get something healthier in my body:)

    • That’s a great strategy. Although it’s sometimes impossible for us to avoid fast food, you certainly have a great idea! Thanks for sharing.

  3. Great advice. My weaknesses are potato chips and fries. Any ideas on something to substitute?

    • Kale chips are a yummy substitute–and Kale is one of the highest nutrient foods. Just tear the kale leaves into bite size pieces, brish with a little olive oil and then bake for 2 or 3 minutes. Then you can salt them–or add some extra flavor, like curry powder or whatever calls to you.

      Kale is part of the cabbage family and it’s available in supermarkets.

      You can also do something similar with your own healthy version of fries. Take a potato (preferably sweet, since those are the highest in antioxidants), but you can also use white. Cut in very thin slices, brush with a little olive oil, bake for a few minutes–and voila!

      BTW, you can also do this version with beets or any other veggies.

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