While cooking shows and videos are becoming more ubiquitous, actual cooking might not be: according to the USDA, 32% of calories are consumed from food prepared outside of the home. This means, on average, every American is purchasing about one meal a day on the go. Aramark Registered Dietitian Danielle Gehrke-Spering shares her eat well tips to help you navigate through popular dining out choices.
- Choose combos wisely: It can be very appealing to pair your burger or sandwich with a side of fries and a soda, but in the long run you may be paying the price with far too many calories, fat and sodium. Instead, opt for a grilled sandwich instead of fried which will save on calories and if available ask for a whole grain bun. Choose vegetable toppings like lettuce, tomato, onion, avocado and salsa. Look for healthier side option like a small salad or fruit and choose water to drink.
- Score healthy at the salad bar: The secret to scoring healthy at the salad bar is knowing how to navigate the many options. First, shy away from higher calorie ingredients like bacon, croutons and fried items like crispy noodles or breaded chicken. Ask for dressing on the side so you can control how much you eat. Also, choose a salad that comes with grilled, baked or broiled protein, such as grilled chicken or salmon, or even vegetarian options like black beans, chickpeas, nuts or seeds. Load up on ingredients like fresh vegetable and fruit toppings and pick a vinaigrette based dressing over the creamy ones. If you can’t find a suitable dressing option that you like, try asking for a lemon wedge with vinegar and oil.
- Be a pasta pro: Like the salad bar, how you top your pasta can make all the difference in the healthiness of your dish. First, go with a whole grain pasta if possible and pass on the higher calorie, cheese-filled pastas. Ask for marinara or a light white wine lemon sauce and try to avoid the creamy sauces. Consider adding grilled chicken or shrimp instead of meatballs for a leaner protein choice and fresh vegetables and basil for added flavor. Also, keep in mind that a serving is about one cup – larger portions make great leftovers.
- Customize it your way: Ask your server if you can swap out your fries for a baked potato, steamed vegetables, fruit, or a side salad. Request no added butter or salt to your meal. Many restaurants offer different options and will be happy to accommodate.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.