Eating Right When Eating on the Run
Whether you're traveling or on the go at home, you don't need to give up eating right. In fact, healthy eating is more important than ever when you're trying to keep up with a hectic schedule.

A good diet helps your body withstand stress better. But as you're hustling to catch a flight or make a meeting on time, you're probably not thinking about making your next meal a healthy one. The following tips can help you eat well when you're eating out.

In Restaurants
Tempting menus, large portions, and festive atmospheres make it easy to skip healthy eating. Splurging once in awhile is okay, but you'll begin to pack on pounds if you make it a habit. Be smart when you eat out.

• Choose restaurants wisely. Restaurants that offer a variety of foods are a good choice. Avoid all-you-can-eat, buffet-only, and dessert-cart places. Try going Asian or vegetarian. They will give you a lot of tasty options.
• Avoid diet traps.
• Pass on the bread and butter. Stick with water.
• If you must have an appetizer, order soup made with broth rather than cream.
• Nix the gravies, rich sauces, and breaded and fried foods. Get salad dressing on the side.
• Opt for steamed, poached, broiled, baked, grilled, roasted, stir-fried, or lightly sautéed foods.
• If the restaurant servings are huge, split an entrée, order one or two appetizers instead, or immediately doggy-bag half your meal for the next day. Eat the same portions out that you do at home.
• Try herbal tea or decaffeinated coffee for dessert. If you absolutely can't resist the dessert tray, split your sweets with at least one other diner.
• Consider ordering a la carte. It might cost more, but your portions are likely to be smaller. You also have a better chance of getting just what you want, the way you want it.

In Airports
Airports can be stressful places. But don't scrap your diet because of it. Eat because you're hungry, not because you're stressed, bored, or trying to kill time. If you're anxious or have time to spare, take a walk. Airports usually have plenty of room for a brisk jaunt.

• Scope out your dining options. There are a lot more than there used to be, with more healthy choices. Skip the hot dog and pizza joints and look for eateries that serve fruit, soup, sushi, and sandwiches or wraps.
• Order ahead. If your flight includes a meal, request a special diet when you make your reservation. You might be able to choose a low-salt or low-fat option, or a diet or vegetarian plate. And when the beverage cart rolls your way, ask for water or juice instead of alcohol or soda. You'll feel better when you land.
• Come Prepared. Bring your own food if you're leaving or arriving very early or late when eateries are likely to be closed. You don't have to pack a picnic. A whole-wheat bagel or crackers, a piece of fruit, granola bar, juice box, or cut-up cheese and vegetables can save you from feeling starved.

In Fast Food Places
If you find your only option is fast food, check out different menus. Some fast food places have healthier food than others. You can find soup, salads, baked potatoes, and yogurt with fruit and granola. Fast food doesn't have to mean you're stuck with greasy burgers, fries, and soda. You might find "light" options on some menus, too.

In Your Office
If you only have 15 minutes for lunch between meetings, don't ransack the snack machine. Be ready for a quick meal or snack by stocking your office with a few staples:

• Soup or oatmeal you can microwave
• Raisins, apricots, or other dried fruits
• Crackers or pretzels
• Nuts and trail mix
• Granola bars

Keep some take-out menus from nearby restaurants in your office for when you have to work late or have a little more time for lunch.

In Your Car
Keep some of the same snacks you have in your office in your car. When you're dashing from one activity to another, they come in handy.

In Your Home
Mornings and evenings are especially busy times in many homes today. Making time to eat well can be a real challenge. Don't run out the door without breakfast. Fortified cereal with milk, a banana, a low-fat muffin, or a bagel with peanut butter will jump-start your day. You can even take your cereal with you as cereal bars or packets.

Slip-ups
Sometimes we slip up. We overeat or pick less healthy foods because they sound good, we're stressed, or we just feel like it. Healthy eating is a lifelong goal. If one meal isn't healthy, make sure the next one is. If you overdo it one day, eat less the following day. And don't forget to work in physical activity. At least 30 minutes, five or more times a week can help you maintain your weight and health.

 

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