FitTips [ health tip of the month ]

July 2008

Finding food to eat while on vacation is not really a problem for most people. No matter where you travel in this country food is easy to find--quick and convenient the way Americans have learned to like it. However, for those of us who understand the importance of nourishing our bodies, finding healthy food to eat while on vacation can be quite a challenge --a challenge you've probably faced before. So what do you do? Well, you basically have two choices--you can give in and say, "Who cares about eating healthy, I'm on vacation." or you can try to eat the best you can with what's available to you. Try these tips when eating out.

• Don’t be shy about making special requests. Most foods on most menus will probably fit into a heart-healthy diet if prepared with low-fat ingredients and less salt. Ask your server if the kitchen can alter preparations to meet your needs, or call ahead before you choose your restaurant. If your food isn't prepared as you requested, send it back.
• Equally important is the portion size. Help control your weight by asking for smaller portions, sharing entrees with a companion, or putting half of your meal in a to-go box to enjoy another time.
• Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods. If you’re not sure about a certain dish, ask your server how it’s prepared. You can request that visible fat be trimmed from meat and skin be removed from poultry before cooking.
• Request that your meal be prepared with vegetable oil (made from canola, olive, corn, soy, sunflower or safflower) or soft margarine instead of butter. Ask for soft margarine for your bread.
• High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce. Limit these items. Ask that your food be prepared without added salt or MSG.
• Have gravy, sauces and dressings served on the side, so you can control the amount you eat or skip them completely.
• Ask if the restaurant has fat-free or 1 percent milk instead of whole milk.
• Even if they aren't on the dessert menu, many restaurants can offer you fruit or sherbet instead of high-fat pastries and ice creams.
• Many supermarkets and specialty stores offer prepared entrees to take home when you're in a rush; the same tips listed here for restaurants also apply to take-home foods.

FitTip Archive

June 2008: Eating Out

May 2008: Pick Your Poison

April 2008: Spring Cleaning Workout

March 2008: Oh Boy! .... Soy!

February 2008: Strategies to Decrease Stress Eating

January 2008: Starting an Exercise Program