MetroWest Medical Center Nutrition Month Tips: Healthy Eating On-The-Run

FRAMINGHAM, Mass. – In March, we celebrate National Nutrition Month with tips from the Academy of Nutrition and Dietetics. Many Americans eat out, looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, delivery, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here’s 10 tips to remember when eating on-the-run from our Regional Clinical Nutrition Manager – Morrison, Jennifer Larrivee MS, RDN, LDN:

1. Plan where to eat.
   Think ahead and consider what meal options are available. Find a place with a wide variety of menu options. Make careful menu selections, reviewing special sections with healthier choices.
2. Review nutrition information.
   If available, read the ingredients like saturated fats and added sugar to compare selections. Healthier menu terms include baked, braised, broiled, grilled, poached, roasted and steamed.
3. Consider food choices for your day.
   When planning a special restaurant meal out, have a lighter breakfast and lunch.
4. Start with vegetables.
   Begin with soup or salad as a way to include more vegetables at mealtime. Follow up with a light main course. To increase the variety of vegetables, be mindful of a colorful dish and “eat the rainbow of vegetable colors.”
5. Add more vegetables.
   Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables. And load up your pizza with vegetable toppings.
6. Split your order.
   Try to eat only half of your plate, to take the rest home for another meal. Ask your waiter for a ‘to-go’ box at the beginning of your meal. Or share an extra-large sandwich or main course with a friend.
7. Healthier breakfast sandwiches.
   Replace bacon or sausage with Canadian bacon or ham. Order your sandwich on a whole grain English muffin.
8. Smoothies anytime.
   Try making a smoothie made of 100% juice, fruit, vegetables and low-fat yogurt for a lighter meal or snack.
9. Desk dining.
   Keep single-serve packages of whole grain crackers, fruit, peanut butter, soup or tuna around for a quick lunch.
10. Food on-the-go.
    Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Suggestions include peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix and single serve packages of whole grain cereal.

MetroWest Medical Center is proud to provide nutrition services to our patients and help educate them on food choices based on their medical dietary requirements.