Eating healthy on the road

EATING HEALTHY

ON THE ROAD

IT’S NOT AS HARD AS

YOU THINK!

Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty, unhealthy food decisions. While it may seem that food options are limited, healthy food is all around.

The Challenge

Before We Get StartedLet’s Look at what’s

good and what’s bad.

Eating too much fat (especially saturated fat and trans fat), cholesterol, or sodium may increase your risk of certain chronic diseases such as heart disease, some cancers, or high blood pressure.

Limit these Nutrients

We often don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and potassium in our diets. These nutrients are essential for keeping you feeling strong and healthy.

Get enough of these Nutrients

CALORIES

How many Calories are in One Pound?

A) 2,000

B) 2,500

C) 3,000

D) 3,500

E) 4,000

How many Calories are in One Pound?

A) 2,000

B) 2,500

C) 3,000

D) 3,500

E) 4,000

So what does this mean to

me?

If you ADD 250 calories to your diet each day, and don’t burn additional calories, you will gain 2 pounds a month.

AlternativelyIf you reduce your diet by 250 calories each day, or burn an additional 250 calories, you will lose 2 pounds a month.

DITCH the 250

Easy was to ditch 250 calories:







BURN the 250

Easy was to burn 250 calories:




Easy was to burn 50+ calories:

Minute 1 – Push Ups (9 Calories)

Minute 2 – Jumping Jacks (9 Calories)

Minute 3 – Sit Ups/Crunches (9 Calories)

Minute 4 – Kick Your Knees Up (16 Calories)

Minute 5 – Dance Your Heart Out (7 Calories)

5 minute Hotel workout

Easy was to burn calories:



How many calories do I need a day?

If you are… Additional Calculation

Sedentary (do not exercise) BMR x 1.2

Lightly Active (light exercise/walking) BMR x 1.375

Moderately Active (moderate exercise 3 – 5 day/week) BMR x 1.55

Very Active (moderate or vigorous exercise most days/week) BMR x 1.725

Extremely Active (vigorous exercise every day and intense training) BMR x 1.9

So is there an easy way that I can keep track of my calories?

Top 5 iPhone Apps for Counting Calories

With this app you can see and track the nutritional content of the menu items that you consume from popular restaurant chains.

Restaurant Nutrition

1

This app helps you set a daily calorie budget, track your food and exercise, and stay motivated to make smarter choices and achieve your goal.

Lose It!

2

This app has tons of features for helping you stay active and healthy, with an extensive food library and a barcode scanner.

Calorie Counter by MyNetDiary

3

This app has the largest food database of any iPhone calorie counter (over 750,000 foods), with easy food and exercise entry.

Calorie Counter by MyFitnessPal

4

This app combines world-class training plans with best-in-class food and calorie tracking.

DailyBurn Tracker

5

Also…

http://www.nutritionix.com/

http://www.nutritionix.com/

And…

Really read the menus…

But even when you try to eat healthy, you may not be

doing so.

Beware of “Healthy” Foods

Fish is good for you, right?

The worst meal in AmericaComing in at a whopping 1,320 calories, and with more trans fats than you should eat in two weeks, Long John Silver's Big Catch has been declared the "Worst Restaurant Meal in America" by the Center for Science in the Public Interest (CSPI).

In addition to high caloric content, it had 19 grams of saturated fat, almost 3,700 milligrams of sodium and 33 grams of trans fats. The meal includes fried fish, hush puppies and a side of onion rings.


Santa Fe Chopped Salad

I know salads are healthy.

The worst Salad in America

This is the absolute worst salad in America. Point is, if you’re going to eat a bowl of leaves at Friday’s, better stick to the Cobb or Mediterranean; anything else will push you near or beyond 1,000 calories. But a word of warning: Even the Cobb Salad, our "Eat This" choice, is still worse than a Big Mac.


Okay…I know turkey is a good choice.

Chili's California Turkey Club

Chili's California Turkey Club (w/Fries)1500 calories78 g fat (18 g saturated fat)3,520 mg sodium

Do you really want to devour over 120% of your daily-recommended fat intake from one turkey sandwich? How about 222% of your maximum sodium load?

The worst Turkey Sandwich


Bloomin’ Onion

I know that onions have a lot of health benefits.

While onions do contain extraordinarily powerful compounds that possess many health benefits, an entire Bloomin’ Onion contains 2,210 calories with a total fat content of 134 grams.

The Bloomin’ Onion

6 EASY TIPSFor Healthy Eating

#1TIPDrink Water

Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Drink Water

Don’t Add Calories from Beverages.

Diet soda doesn’t help you lose weight after all.

#2TIPStart Slow

Make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Start Slow

#3TIPDon’t Think of

Foods as off-limits

When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

Don’t Think of Foods as off-limits

#4TIPEat with Others

Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

Eat with Others

#5TIPBreakfast &

Smaller Meals

A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Breakfast & Smaller Meals

#6TIPAvoid Eating at Night

Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight.

Avoid Eating at Night

On the RoadKnowing what to Eat

Breakfast

Ham, Egg, and Cheese English Muffin Multigrain Bagel w/light Cream Cheese

? ?

Ham, Egg, and Cheese English Muffin Multigrain Bagel w/light Cream Cheese

Calories: 310Fat: 10gSodium: 1270 mg


Grande NF Vanilla Latte & Ham, Cheese & Egg Sandwich

Grande 2% Chocolate Mocha & Bran Muffin with Nuts

? ?

Calories: 510 Fat: 16gSugar: 21 mg

Calories: 890 Fat: 37 gSugar: 82 mg

Grande NF Vanilla Latte & Ham, Cheese & Egg Sandwich

Grande 2% Chocolate Mocha & Bran Muffin with Nuts

? ?

McSkillet Burrito with Sausage Egg McMuffin

McSkillet Burrito with Sausage Egg McMuffin



Continental Breakfast Item Good Not Good

Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt


Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt


Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt


Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt


Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt


Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt


Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt


Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt


Croissants

Muffins

Oatmeal

Bagels

Fruit platter

Coffee or Tea

Pastries

Low-fat yogurt

Lunch

? ?

Premium Grilled Chicken Quarter Pounder No Cheese

Premium Grilled Chicken Quarter Pounder No Cheese

Calories: 570Fat: 21 gSodium: 1720 mg

Calories: 410Fat: 19 gSodium: 730 mg

? ?

Six Inch Double Roast Beef Six Inch Tuna Sub

Six Inch Double Roast Beef Six Inch Tuna Sub



? ?

Chicken Cool Wrap Cobb Salad

Chicken Cool Wrap Cobb Salad



Best Fast Food Salads

McDonalds: Premium Bacon Ranch Salad with Grilled Chicken: 345 calories, 16.5g of fat, 5.25g saturated fat. Use only half of the dressing. Wendy’s: Mandarin Chicken Salad with Grilled Chicken Fillet: 390 calories, 18g of fat, 2.25g of saturated fat. Keep the noodles out and use half the dressing. Burger King: Tendergrill Chicken Garden Salad: 390 calories, 20g of fat, 4.5g saturated fat. The croutons and cheese in this salad are ok to keep. Just choose the lite Italian dressing. Quiznos: Black & Bleu Flatbread Salad: 340 calories, 10g of fat, 5g of saturated fat. Skip the flatbread and this is a hearty, healthy salad choice. Taco Bell: Chicken Fiesta Taco Salad: 420 calories, 16g of fat, 5g saturated fat. Have this salad without the taco shell and you’re good to go.

Quick Tips for Fast Food Lunching

Super-sizing a meal is never a good idea. You will consume excess calories, fat, and sodium.

Many fast food establishments have combo meals on their menu. Skip the combos and just order the sandwich.

If you can’t resist the combo, try replacing the french fries with healthier options, such as a side salad or fruit; choose water or diet drinks over regular soda.

French fries can be very enticing. Just order small fries, instead of regular or large, if you have a craving.

A baked potato can be a healthy side dish option if you choose low-fat sour cream.

Fish is usually a healthy option, except in fast food restaurants. Fish sandwiches are almost always deep fried.

Dinner

? ?

Stuffed Chicken Marsala Steak Toscano



Stuffed Chicken Marsala Steak Toscano

? ?

Margarita Grilled Chicken Cajun Pasta with Grilled Chicken



Margarita Grilled Chicken Cajun Pasta with Grilled Chicken

? ?

Jack Daniels Ribs Jack Daniels Flat Iron


Calories: 590*Fat: 16gSodium: 2550 mg

Jack Daniels Ribs Jack Daniels Flat Iron

Tips for Eating Dinner Out

Stuffed dishes, such as Chicken Cordon Bleu or Stuffed Eggplant, will stuff you full of calories and fat.

Know your beef. The leanest to fattiest cuts of beef are: strip loin, flank, sirloin, tenderloin, rib-eye, and t-bone.

Skip the bread. Bread is meant tokeep you busy while you wait for your meal, but it will add unnecessary calories.

Stay away from fried and breaded (i.e. Chicken Parmigianino) entrees. They’re high in fat and calories.

Whole grain pasta with tomato or broth base sauce is healthy.

A healthy dinner will most likely be grilled, baked, or poached.

Date post:	20-Jan-2017
Category:	Health & Medicine
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Eating healthy on the road

Health & Medicine