Healthy Eating On the Run

Many Americans have busy lives. Healthy eating can be a challenge when you are on the run. With a little planning, healthy choices are available.

When ordering, ask if potato chips can be exchanged for fruit or tossed salad.

When selecting items from a vending machine, look for the heart symbol. This symbol indicates healthier options.

If planning to eat fast food, order a salad, grilled sandwich or baked potato. Stay away from “super-sized” portions. Another option is to order an extra large sandwich, cut it in half and share with another person.

Beverages consumed on the run can contain significant amounts of sugar. Order water, low-fat milk or 100 percent juice.

Are you tempted by dessert? If so, order one dessert and several forks and share with everyone at the table.

Carry a healthy snack with you to eat if you get hungry. Trail mix, granola bars, peanut butter and crackers, nuts and fresh fruit are great options.

Avoid purchasing oversized food items like cookies and muffins Many of these items constitute two or more serving and are often high in sugar, salt and/or fat.

Sub sandwiches can be a healthy option. Choose lean beef, ham or turkey on whole grain bread. Ask for mustard, ketchup or minimal amount of mayonnaise or oil. Include plenty of veggies.

Try a smoothie made with fruit, yogurt and juice.

If dinner is from the deli section of the grocery store, choose rotisserie chicken, salad in the bag and fresh crusty bread. Avoid salads made with creamy dressings.