Health Coach Q&A: Eating out

How can I watch my weight and eat healthy when I eat out often and don’t have time to prepare healthy meals?
           
Just because you eat out doesn’t mean you can’t eat healthy and smart. All you have to do is follow the same cues you follow at home. 

For example, at most restaurants — even those that feature fast foods — you can make good choices. In general, when you see words like “fried,” “breaded,” “crisp,” “au gratin,” and “creamed,” the food that is being described is less likely to be healthy. Instead, you should look for the words “steamed,” “broiled,” “grilled,” and “poached” when you want healthier foods.

Also, watch the sauces and condiments you use. In general, food with mayonnaise, gravy, or butter tends to be less healthy than food flavored with mustard, lemon juice, or flavored vinegar.

When you eat out, be conscious of the amount of food you eat, not just what you are eating. Whenever possible, try to drink beverages with zero calories such as water, diet soda, black coffee, or tea.

Always try to include fresh fruits and vegetables in any meal that you order. Fresh fruits and vegetables are loaded with minerals and vitamins. The fiber these contain will also help you to feel satisfied faster.

Members can call our health coaches Monday through Thursday from 8 a.m. to 7 p.m., Friday from 8 a.m. to 4:30 p.m., and Saturday from 9 a.m. to 3 p.m. Call toll-free at 1-800-807-0751.