HAWC. Health and Wellness Center. February 2009 E-Bits. Eating healthy away from home.
Health and Wellness Center
Eating healthy away from home
Americans do love to eat out. Around 57% of us eat meals and snacks away from home on any given day, according to the United States Department of Agriculture (USDA). "So what," you say? Well, two-thirds of Americans are overweight or obese and that costs an estimated $117 billion each year. Why so much? Obesity increases the risk of serious diseases like cancer, heart disease, stroke, and diabetes. With a busy schedule that may constantly keep you on-the-go, it's difficult to find time to eat healthy on a daily basis. This month’s e-bits offers tips for eating healthy while away from home.
Eating out 101…
1. Choosing a restaurant
Restaurant food is usually higher in calories, sodium and unhealthy fats and lower in nutrients compared to home-cooked food. Restaurants also serve larger portions, meaning we often eat more when we eat out than we do at home. By following these simple tips, you can cut down on excess calories and make healthier choices.
2. Talk With Your Server
Don't be hesitant to ask your server how particular foods are prepared or what ingredients they contain. In a service driven industry, most restaurants want to make sure the customer is happy so they keep coming back - make sure you take advantage!!
3. Choose wisely
Fat has twice as many calories as an equal amount of carbohydrate or protein. Fried chicken or fried fish and fries get about half of their calories from fat. Such a meal could easily add up to 1000 calories, more than half the total daily calorie requirement for many adults!
When you can’t help it…
Here are some healthier options when visiting those tempting fast food restaurants that will save you calories without feeling hungry!
10. Burger King TENDERGRILL Chicken Garden Salad(Salad without dressing: 230 calories/ 8g fat/ 11g carbs/ 3g fiber/ 3g sugars/ 720mg sodium/ 32g protein) 9. Taco Bell Fresco Style Ranchero Chicken Soft Taco(170 calories/ 4g fat/ 20g carbs/ 2g fiber/ 2g sugars/ 560g sodium/12g protein)
8. McDonald's Apple Dippers with Low Fat Caramel(100 calories/ 0.5g fat/ 24g carbs/ 0g fiber/15g sugars/40mg sodium/ 0g protein)7. Subway Soups - Chicken & Dumpling, Cream of Broccoli, Minestrone, Roasted Chicken Noodle, Spanish Style Chicken with Rice, Tomato Garden Vegetable with Rotini, and Vegetable Beef(90-140 calories/ 0.5-5g fat/ 12-20g carbs/ 1-4g fiber/ 1-8g sugars/ 910-1,230mg sodium/ 3-7g protein)Not all of Subway's soups are great choices (avoid the chili, cream of potato, chicken with brown and wild rice, broccoli cheese, and New England clam chowder).
6. McDonald's Asian Salad with Grilled Chicken(Salad without dressing: 290 calories/ 10g fat/23g carbs/6g fiber/12g sugars/ 890mg sodium/ 31g protein)5. McDonald's Vanilla Reduced Fat Ice Cream Cone(150 calories/ 3.5g fat/ 24g carbs/ 0g fiber/ 18g sugars/ 60mg sodium/ 4g protein)
4. Taco Bell Fresco Style Grilled Steak Soft Taco(170 calories/ 5g fat/ 21g carbs/ 2g fiber/ 3g sugars/ 560mg sodium/ 11g protein)3. Wendy's Mandarin Chicken Salad(Salad without dressing, almonds and noodles: 170 calories/ 2g fat/ 18g carbs/ 3g fiber/ 13g sugars/ 480mg sodium/ 23g protein)2. Taco Bell Cinnamon Twists (160 calories/ 5g fat/ 27g carbs/ 1g fiber/ 10g sugars/ 780mg sodium/ 1g protein)1. Subway 6 Grams of Fat or Less Subs, 6" Turkey Breast with Honey Mustard and Cucumbers(310 calories/ 4.5g fat/ 54g carbs/ 5g fiber/ 13g sugars/ 1,130mg sodium/ 19g protein)
Food for thought
Most important meal
When you start the day with a healthy breakfast, you
are more likely to eat well through the day with less
snacking on junk food. If your plans are to eat at the hotel or a nearby restaurant, order hot oatmeal, and ask for raisins or nuts to put in it. If you eat eggs, order them poached for less fat.
Digestion is more difficult when you are not
following your daily routine. Choose soups...
heartier bean soups offer a good source of protein
and are more filling; lighter soups like miso
will provide an energy and immune system boost. Eat salads to make sure you get the fiber and vegetables you need. If a salad bar is offered, add peas, chickpeas, sunflower seeds, beets and other colorful vegetables for a nutrient rich meal.
When eating out with business associates, look
for a vegetarian entrée on the menu. Ask your
server after you have checked out the menu.
Ordering in? Even fast food places like Subway
now offer vegetarian subs prepared with whole grain breads. Many restaurants offer veggie burgers to accommodate their customers who follow a vegetarian diet, so the choice of restaurants for vegetarians is becoming more extensive.
For more information on this topic or other wellness topics contact your Wellness Educator.
Sky Harbor: Tanya Belllard 602.365.3512 or
Tempe: Rosanna Alvarez 480.592.1519 [email protected]
Phoenix: Annie Leko 602.231.7746
Coming in March:
Tour de Café!
Can you distinguish what is ‘healthy’ vs. what isn’t when you visit your Honeywell café? Have no fear, café tours are coming to a site near you!! Join the wellness and Honeywell café staff as they give you helpful hints, healthy tips and service with a smile! Attend this tour and you will receive $1.00 off your meal! But don’t delay, space is limited to 20 associates, so sign up today!
Sky Harbor: Tuesday, March 10, 10:30a -11:30a in the 2103 Cafeteria
Phoenix: Wednesday, March 11, 10:00a - 11:00a in the 503 Cafeteria
Tempe: Friday, March 13, 9:00a – 10:00a in the 1206 Cafeteria