March is a great month for us to check, watch, and improve our diet.
It seems like we are always in a hurry, on the go, or just want to relax at a sit down restaurant. Fast food is easy, tempting and everywhere we go. It’s in our school, stores, vending machines, businesses, and just about every other street corner. Even though there are few nutritional food choices, we can eat smaller portions and make healthier choices. Here are some tips for eating out:
- Menu items that contain less fat and calories include food which is baked, braised, broiled, grilled, poached, roasted, and steamed.
- Watch the menu items which contain cured, barbequed, smoked, teriyaki, pickled or are marinated. These foods contain high sodium.
- Try a side of salad with dark leafy greens and reduced fat dressing instead of fries.
- If it’s an open salad bar pile on the spinach and romaine lettuce, pepper, carrots, mushrooms, sunflower seeds, and more vegetables.
- Choose white meat chicken breast instead of dark fried, breaded or crispy chicken. Keep in mind the skin is the fattest part of the chicken.
- When ordering a hamburger, order one with 100 percent ground beef, lettuce, and tomato. Order it without mayonnaise or cheese (or limit it to one slice). It is best to add a light serving of condiments yourself.
- Order a regular meal or off the kids menu. Super-size or macho meals are most likely more servings than needed.
- Split the order with a friend.
- Order a fresh fruit cup.
- Order a low, non-fat or frozen yogurt.
- Order sandwiches with lean meats such as turkey, white chicken, or ham on whole grain bread.
Don’t be afraid to ask for the nutrition information on the food. It is important to know what we’re eating and how to make the healthiest choices. Ask the chefs how the foods are prepared. If the portions are too large ask for a to-go box and save it for tomorrow. Choose healthier meals when you’re on the run.
If you need tips more specific to your diet, seek out free help from students in the Nutrition and Food Sciences Department. Set up an appointment for nutrition counseling by calling 537-3452 or email nutritn@csusb.edu and enter nutrition counseling in the subject line. Someone will get back to you to set up an appointment.
