Eating healthy is much easier when you are at home and can be sure to have healthy food on hand. But it’s not always easy to do when you’re out and about or pressed for time. There are plenty of situations that don’t always lend themselves well to clean eating. Eating out or at a friend’s house or when traveling can sometimes limit our options.
Here are a few simple guidelines for navigating those situations.
1. To prevent being tempted by high calorie, low nutrient goodies, fill up first on whole grains, vegetables, and fruit. Fill half of your plate with vegetables and fruit. Nuts, cheese, and legumes like lentils and other beans are filling and nutritious. Whole grain crackers and breads can also help stave off temptation.
2. When you eat meat, choose lean meats in reasonable portions. Choose grilled, baked, or roasted meat and avoid excessive sauces. Sauces can be high in fat and sugar with little nutrition.
3. Avoid fried foods. Besides adding unnecessary calories, fried foods are most often high omega-6 oils. Oils made from corn, canola, soy and other “vegetable” oils are best avoided. Omega-6 fatty acids contained in vegetable oils have an inflammatory effect. Commercial fried foods are often high in trans-fats also.
4. Choose fermented dairy. Whenever possible choose fermented dairy foods for their probiotic benefits. This includes aged cheeses like parmesan and cheddar and yogurt.
5. Avoid fast foods. Chicken nuggets, french fries, and other fast-food staples are full of “bad fats”. These are trans-fats and omega-6 fats. They can also have high amounts of hidden sugar. Additionally, fast-food tends to be low in nutrition compared to more whole, fresh food.
6. Avoid high-calorie, low nutrient snacks. Chips and other deep-fried snacks are full of “bad fats” like those contained in fast-food. They are also sources of sugar and starch lacking the fiber contained in whole foods. Whenever possible, choose raw vegetables, fresh fruit, and nuts for snacking.
7. Watch what you drink. Fruit juice is a good choice in moderation. They can be high in sugar without most of the fiber contained in the whole fruit. Fiber mitigates the effects of sugar. Soda should be avoided completely, whether it is regular or sugar-free.
Eating healthy is important for mental health. Sometimes maintaining good eating habits can be challenging. Practicing “conscious eating” can help prevent giving in to temptation. This means making conscious choices in choosing the best alternatives available. With a little effort, we can make the best of those situations that are less than optimal.
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