Healthy choices get harder when you're on the go. Stuck at work or eating out with friends, you might feel you have no choices—especially when vending machines and menus offer such tempting, convenient fare. But with a little planning and creativity, you can choose healthy no matter where you are. Read on to find out how.
At Home
Home is the easiest place to make healthy choices. Why? Because you control what is stocked in your pantry, fridge, and freezer. Planning ahead for weekly meals saves last-minute stress, time, and extra trips to the grocery store. Make healthy eating at home simple with these tips.
Stock up on quick, healthy meals. Don't let takeout tempt you.
Forget delivery and heat up a Healthy Choice® pizza instead. New Healthy Choice Café Selections Pizzas cook in the microwave in just two minutes. Made with 100 percent real cheese, they're available in three flavors: Italian Style Pepperoni, Gourmet Supreme, and Four Cheese.
For healthier Chinese food, try Healthy Choice Flavor Adventures General Tso's Spicy Chicken, Sesame Chicken, or Beef Teriyaki.
For healthy Italian foods, try Healthy Choice Chicken Fettuccini Alfredo, Spaghetti with Meat Sauce, or Chicken Margherita.
Satisfy your appetite for comfort foods with Healthy Choice Roast Turkey Breast, Macaroni and Cheese, Country Breaded Chicken, Salisbury Steak, or Meatloaf.
Reinvent the classics. Many of your favorite recipes can be made a lot healthier.
Use ground turkey instead of ground beef for meatloaf, tacos, and meatballs.
Substitute mashed cauliflower for mashed potatoes.
In recipes, use two egg whites for each whole egg, and margarine or vegetable oil instead of butter.
Bake or grill meats instead of breading and frying.
Choose smart snacks and desserts. Take the guilt out of snacking with these healthy options.
Stock your snack drawer with baked chips and pretzels.
Make fruits and veggies more convenient by cutting them up as soon as you get home from the store.
Keep Healthy Choice frozen novelties in your freezer.
Portion control is a smart way to keep your food intake in check. Measure one serving for yourself, and put the rest away!
At a Restaurant
So many options, so few healthy clues! Some menus indicate which items are low-fat, but most do not. Choose healthier at a restaurant with these tips:Mexican food: Ask the waiter to skip the complimentary tortilla chips. Order grilled chicken fajitas, but go light on the cheese and nix the sour cream. Ask for pintos or black beans instead of refried beans. Order non-fried, soft flour tortillas instead of fried shells. Choose salsa or taco sauce as a dressing or condiment (instead of nacho cheese) to spice up flavor without adding significant calories or fat.
Chinese food: Order steamed rice instead of fried rice. Some low-fat entrees include chicken chop suey, moo goo gai pan, and steamed shrimp and vegetables. Choose soy sauce, sweet and sour, or teriyaki sauce to add flavor without significant calories or fat.
Italian food: Start with minestrone soup. Choose dishes made with marinara sauce instead of cream-based sauces. Be mindful of pasta and pizza serving sizes, and go easy on the breadsticks and garlic and cheese bread.
Diner food: Tuna and chicken salads may sound like a good idea, but they're loaded with mayo. Go for a turkey or ham sandwich with mustard. Remove some of the meat if it's piled too high. Add lettuce, tomato, and onions for flavor and crunch, and substitute broth-based soup or salad instead of fries or chips.
Fast food: Many fast-food restaurants offer salads and lighter choices. If you simply must have a burger, go for the junior size and skip the cheese. Ketchup, mustard, relish, and horseradish sauces are safe choices to add flavor. Ask the restaurant to hold the mayo or tartar sauce. Order grilled chicken instead of breaded, and choose a baked potato, salad, or fruit instead of French fries.
Seafood: Shrimp cocktail and grilled or baked fish are excellent choices. Add low-fat flavor with cocktail sauce, lemon or lime juice, and mustard. Steer clear of fried fish entrees and sides (hushpuppies), and cream-based and butter sauces.
More tips for eating out:
Start with a salad and broth or vegetable-based soup. You'll feel fuller before the main course arrives.
Foods that are grilled, steamed, broiled, baked, poached, or roasted tend to have less fat than foods prepared other ways. Try to avoid foods that are fried, battered, creamy, or drenched in sour cream, butter, or au gratin sauces.
Get a take-home box and put half of your food in it before you start eating.
Substitute your sides. Instead of chips or onion rings, choose a baked potato or ask for more veggies. Choose a sweet low-fat dessert such as fruit or sorbet.
Request salad dressings, butter, gravy, and sauces on the side. Use them sparingly.
At Work
When job pressures mount, most people grab whatever will keep them going. Avoid feeding stress with junk foods and unhealthy lunches. Make these healthy choices instead:
Pack a meal. Bringing your lunch to work saves time, calories, and money.
Take a Healthy Choice meal to pop in the microwave. Try Creamy Dill Salmon, Grilled Chicken Baja, or a Healthy Choice French Bread Pizza. French Bread Pizzas are available in Pepperoni, Cheese, and Supreme.
Pack a fresh piece of fruit every day.
Make a sandwich using Healthy Choice lunchmeats and bread.
Put that extra file cabinet to use. Avoid the office vending machine—and the annoying search for spare change—by creating your own snack stash.
Keep a box of low-fat granola bars handy—they're great for a quick breakfast or midday pick-me-up.
Stock up on Healthy Choice popcorn. But beware: The smell of freshly popped corn may draw hungry coworkers.
Need a sweet fix? Licorice or jelly beans—in moderation, of course—have fewer calories and less fat than a vending machine candy bar.
Shun the soda. Choose water instead.
