Eating Out

Whether you're at the drive-through window, the office cafeteria or a fine dining restaurant, you can eat the nutrient-rich way. It's easy to do when you make the following choices..

At the Fast Food Place...

• Entrée salads with grilled chicken and low-calorie dressing.
• Bean burritos or grilled steak tacos with lots of lettuce and tomato.
• Baked potatoes topped with broccoli or chili and a sprinkling of shredded cheese.
• Yogurt parfaits made with strawberries and blueberries.
• Low-fat or fat-free regular or flavored milk or 100% orange juice.

In the Office Cafeteria...

• Oatmeal, shredded wheat or raisin bran cereal.
• Whole grain bagel or English muffin with peanut butter or a slice of low-fat cheese.
• Omelet filled with tomatoes, mushrooms and spinach (or any veggie) paired with toast.
• Lean roast beef, ham or turkey sandwich piled high with veggies on whole-grain bread.
• A salad bar creation of dark greens and other colorful veggies, avocado slices, sunflower seeds and fruit. Top with low-fat dressing.

When Dining Out...

• Salads made with deep greens such as spinach, arugula and romaine lettuce.
• Lean entrees such as beef sirloin, pork tenderloin, skinless turkey breast, fish or seafood. Ask for sauces on the side.
• Baked potatoes topped with salsa or grilled veggies.
• Stir fries loaded with broccoli, carrots, cabbage and peppers plus lean beef, lean pork, skinless chicken breast or tofu.
• Dishes made with brown rice, wild rice or whole wheat pasta.

Eating on the Go

It's easy to eat the nutrient-rich way — even when you're in a time crunch. Try these ideas the next time hunger strikes when you're on the go.

Fast Snacks on the Home Front

• Whole grain cereal mixed into fruit-flavored low-fat yogurt.
• Lean roast beef, ham or turkey rolled up in a whole wheat tortilla plus a handful of cherry tomatoes.
• A scoop of low-fat or fat-free cottage cheese with sliced strawberries or cantaloupe cubes.
• 100% orange juice in a single-serve container.
• Potatoes sliced into French fry shapes and baked at 450 degrees for 25 minutes (turn once). Serve with salsa.

Quick Picks from the Vending Machine or Convenience Store

• Protein-packed beef jerky.
• Packages of baby carrots, broccoli florets or celery sticks.
• Mozzarella cheese sticks.
• Cereal bars or nutrition bars.
• Low-fat or fat-free regular or flavored milks.

Make-it-through-the-Day Desk Drawer Stashes

• Instant oatmeal packets in flavors such as cinnamon, apple, banana and blueberry.
• Vegetable, bean, split pea or lentil soups in heat-and-serve cans or instant dry soup cups.
• Small packs or cans of water-packed tuna and small cans of veggies (don't forget the can opener).
• Light microwave popcorn. Bonus: Popcorn is a whole-grain food.
• Raisins, dried apricots and single-serve shelf-stable containers of peaches or pears packed in water or juice.