State University of New York Institute of Technology
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Weekly Wellness Tip from Registered Dietitian, Steve Mariani

Eat Right, Your Way, Every Day – On the Go

People are looking for fast, easy and delicious foods to fit their busy lifestyles. During National Nutrition Month and beyond, whether you choose carry-out, a food court, office cafeteria or sit-down restaurant, there are smart choices everywhere to Eat Right, Your Way, Every Day.

  • Think ahead and plan where you will eat. Look for restaurants or carry-out with a wide range of healthy options.
  • Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories include baked, braised, broiled, grilled, poached, roasted and steamed. Menu terms that can mean more fat and calories can be batter-fried, pan-fried, buttered, creamed, crispy and breaded.
  • Order the child-size portion or an appetizer in place of a main course.
  • Make special requests. For example, ask for a side salad in place of fries; no mayonnaise or bacon on your sandwich; and sauces and dressings served on the side.
  • Bring portable, nonperishable foods like peanut butter and crackers, granola bars, a piece of fresh fruit or canned fruit, trail mix, single serve packages of whole-grain cereal or crackers in your purse, tote, briefcase or backpack for an on-the-run meal.
  • Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin can have more than twice the fat and calories of the regular size.
  • At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings.
  • Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

To learn more about how to Eat Right, Your Way, Every Day, consult a registered dietitian in your area and visit our Nutrition Education Resource page.

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