Risky Business

Eating away from home is risky... it just is. From movies, to airports, to gas stations, sporting events and more, we've got questionable food at almost every turn. Although the choices are many, they really aren't that great. People always ask dietitians to "just tell me what to eat". But in this arena - where consistency is almost mythical - I think intuition, common sense and "small, small, small" will always be your best guide.

However, if you like specifics, here are a few thoughts:

I’ll spare you the usual restaurant recs (like, "salad dressing on the side", "order grilled not fried", etc…). Instead, I’ve got two very basic recommendations for restaurant meals:

1) Appetizer-to-dessert meals are for special occasions. Save these enormous restaurant happenings for special days when you can really sit back and say, “I don't do this everyday and therefore I can splurge once in a while -- without guilt”.

2) If you are eating away from home out of necessity, then keep it clean and simple. Order basic grilled chicken or fish (or beans) and a veggie. Try to remind yourself that you are only eating to fuel your muscles and vital organs -- and it's NOT necessary to indulge just because you're in a restaurant.

Okay, restaurants down. Here’s the lowdown on a few other common pit stops:

If you find yourself in a gas station, try this:
1. nuts (1-2 handfuls -- not a whole bag)
2. bottled water
3. low-fat milk
4. fig newtons
5. sunflower seeds
6. string cheese

If you find yourself in a mall, try:
1. 1 - 2 small chocolates (enjoy a small piece of something satisfying and be done!)
2. 12-oz (small) fruit smoothie
3. 12-oz (small) hot chocolate (no cream)
4. (1) small sorbet

If you find yourself at an airport, try this:
1. soft bean burrito without the cheese -- or sides
2. fresh or dried fruit
3. nuts
4. hamburger or breakfast sandwich-- without the cheese and with a side of fruit
5. whole-grain sandwich -- without cheese

If you find yourself at a fall football game, try this:
DON"T EAT!!! (hahaha -- sorry, but this is for real what I would love to say... I've analyzed all choices at sports arenas and it's pretty bleak)

No really, I think we can make this one work:
1. Pick ONE item and enjoy it.
2. Share as much as possible.
3. Fill one ziploc sandwich bag with your a treat from home and eat that instead.
4. Eat or drink calories, but not both. So drink water if you choose to eat during the game.
5. Don't leave the food sitting on your lap (make it inconvenient to mindlessly eat handful after handful of popcorn, etc)

These are my tips, but what works for you? I'd love to hear all about it :)

Melanie