How to Make Better Food Choices While Traveling

How to Eat Healthy When Eating Out.

In today's mobile world of grabbing a quick bite on-the-go or heading out for lunch with the office, there are a lot of meals eaten away from home. Most of the time, there’s nothing wrong with it, however, making a habit of it can lead to frequent unhealthy food choices that can negatively affect your health and your waistline. And during menopause, when for many women losing and maintaining weight can be more of a challenge, eating out can create even more of a challenge.

Sure, eating on the go is a convenient and time-saving option for many busy Americans, but being conscious of your food choices and eating environment is pretty essential in maintaining a healthy diet and lifestyle. Eating in restaurants can at times, cause overindulgence in higher calorie foods and larger portions. For example, a study revealed that participants consumed 56% more high-density calories as opposed to low-density foods. Eating 50% more unhealthy food on an occasional basis may not be so bad, but can easily become an unhealthy habit with more calories eaten per meal.

Eating Healthy on the Run

There are some things that you can do to prevent eating on-the-go from destroying your dieting efforts; here are 5 things you can do to be sure you are keeping it healthy while you are on the run.

  • Prepare: Plan your meals ahead. If you know you are going to have an exceptionally busy week, make a daily plan of meals you can prepare in advance, pop in a cooler and hit the road. You can also shop ahead of time and cut food into portions you can cook with quickly once you get home.
  • Find healthy options: Look for a restaurant or fast food stop that has a healthy options menu. Opt for a salad with grilled chicken and dressing on the side, instead of a double-decker burger with fries. Ask the waiter not to bring rolls to the table. Consider sharing a portion or cutting the portion in half and taking half home.
  • Keep a healthy stock: Try stocking the fridge with individually packaged foods like yogurt, cheese, tuna, cottage cheese, fruit or veggie packs, peanut butter, etc. With single serve items that don’t require much preparation, you can pack your bag with a healthy lunch and snacks for the day. You can even leave some of these items in your office fridge so there is always a healthy food option available to you.
  • Keep your freezer stocked: Make healthy foods in bulk and freeze individual servings that you can take with you to work or on the go. This is also a great option for dinners- who wants to come home and cook from scratch every night after a long day at work?
  • Avoid the vending machine!! Stock your car, bag or office with healthy non-perishables like granola bars, low-calorie snacks, protein bars, dried fruit, etc. Ditch the chips and grab the granola! Today vending machines are a multi-billion dollar industry. So try not to one of the millions who use them regularly as a source of nutrition.
  • Limit Alcohol: Alcohol is a high-calorie liquid that in moderation may enhance flavor. But on a consistent basis, it adds hundreds of calories to your meal.

Battling the bulge in menopause can be challenging in itself- avoid making the situation worse with unhealthy food choices. Make convenience healthy!

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