One of the many reasons this country has a high number of overweight adults and children is the number of options available when it comes to eating out. There are fast food restaurants on every corner and restaurants offer so many choices of fried and fatty foods. The food industry is a big business and many people are so rushed today that they grab whatever is the fastest and easiest. Rather than home cooked meals a vast majority of the population either eats out or orders in.
Lunch is one such meal that can really be challenging, because you are often stuck eating on the go. You do not have a lot of time because you have to get back to work and well you did not pack a lunch so you head out to grab lunch from the closest, fastest place. This usually ends up being a fast food or other not so healthy restaurant. Luckily, there are options for eating a healthy lunch on the go.
However, you are going to eat out from time to time, I get that. You will have business meetings, birthday parties, and more so sometimes it's just a must. I'm not saying you can never eat out, because eating out can be healthy you just have to make the right choices. So it's time to make the routine of cheeseburgers and fries a thing of the past and opt for something healthier such as a salad with grilled chicken or a healthy grilled sandwich or wrap. These options are excellent even for those in a hurry and can be purchased at almost any restaurant. Not only will you be on your way to weight loss, but you'll feel better and more energized for the rest of the afternoon, rather than wanting to take a nap when you get back to the office.
A few tips to healthy eating on the go:
- Pass on the bread basket or chips and salsa and this can add up to too many calories easily.
- Always choose grilled meats and avoid fried meats and foods.
- Watch the condiments and sauces. Mayonnaise, ranch, butter and sour cream are all loaded with fat and can easily cause you to gain weight. Rather ask for sauces on the side for salads, sandwiches, and even your main course and whenever possible use low fat and low calorie options.
- Ask for steamed veggies without the butter or a side salad rather than the side of French fries, loaded baked potato, or coleslaw which are all loaded with fat.
- Drink water instead of calorie laden sodas, juices, and alcohol.
- Watch portion sizes. Many restaurants bring out double or even triple size portions, so do not feel like you have to eat the whole thing. Rather, ask your server to put half in a doggie bag or make sure to stop eating when you are full and get the rest to go.
However, I recommend eating out something you do only once in awhile. Save it as a special treat or a cheat meal. Rather pack your lunch whenever possible. This way you always have something available to eat, and can avoid tempting foods at the nearest fast food joint. Not only can your lunch be packed but mid-morning snacks added to the lunch box are another way you can by-pass the vending machines and eat healthy.
When you eat a healthy lunch, you will be less fatigued and more able to concentrate for the rest of the afternoon. Some great examples of items to pack include:
- Chicken or turkey breast, tuna wraps or sandwiches
- Egg whites
- Lots of fruits and veggies
- Salads with grilled chicken, hardboiled eggs, nuts, sunflower seeds, and veggies
- Nuts like almonds, walnuts, or pecans (unsalted, uncooked, and no extra ingredients)
- Pre-cooked sweet potatoes
Another benefit to taking your lunch is the savings. If you add up how much you spend on your lunch all week long, you would probably be very surprised. Restaurants can be expensive and these days saving money is very important.
So remember there are options for eating healthy lunches on the go!
Want to learn more nutrition tips?