HealthyLife Articles

Tag: Eating on the Go

Make Your Picnic Fun & Safe

HEALTHY EATING

Many people enjoy outdoor eating throughout the spring and summer. But don’t let unsafe food rain on your picnic. Food poisoning can happen when food is not kept at the right temperature during barbecues and outings. Dangerous bacteria can grow on the food and make people sick.

Luckily, there are some simple precautions you can take to be sure your picnic food stays safe to eat.

Clean hands

If you’re using a picnic site without running water and soap, bring your own. A large jug of water, some soap and paper towels will work.

If you don’t have a jug of water, use antibacterial hand wipes. Encourage everyone to clean their hands before eating, after using the bathroom and before serving food.

Hot and cold

One of the keys to eating safe food is to keep hot foods hot and cold foods cold. Don’t let food become just warm or room temperature.

The “danger zone” for bacteria to grow is between 40 and 140 degrees. If food stays at this temperature for two hours, bacteria can grow rapidly. If it’s hot outside (90 degrees or above), food can become unsafe after just one hour in the danger zone.

To keep food cold, use ice packs or fresh, clean ice. Check it often to be sure the ice is still cold. Try to avoid opening the cooler too often.

To keep hot foods hot, use insulated containers and microwaveable heat packs. Keep children away from hot containers or heat packs.

Dishes and utensils

If you’re using a grill, you may need to place raw meat, poultry or seafood on the grill. But be careful about what that raw food touches.

Don’t reuse a plate or utensils that touched raw meat, poultry or seafood. Germs from the raw food can contaminate the cooked food and cause illness. Wash all the dishes and utensils in hot, soapy water before using them again.

Wash produce before you go

Before you pack your picnic basket, wash any fresh fruits or vegetables. This will ensure they are clean when you are ready to eat.

Source: Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
Quick & Easy Grain Bowls

HEALTHY EATING

Grain bowls offer a nutritious, simple meal to fuel your day. They are also a great way to maximize your daily plant intake. Here’s how to make each bowl both delicious and healthy:

*Start with a tasty grain.Amaranth, quinoa, rice, farro, millet, and bulgur wheat can be made in large batches and used all week long.

*Add a well-seasoned protein.Roasted chickpeas, sauteed tofu, tempeh, or seasoned beans make tasty plant choices. Salmon, chicken, or eggs work, too.

*Pile on the vegetables.Roast, steam, or sautée your favorite in-season vegetables to add to your bowl. Broccoli, peppers, squash, and carrots make great additions. And don’t forget the leafy greens!

*Top with healthy fats.Avocados, olives, olive oil dressings, nuts, and seeds make your grain bowl a complete meal. Cheese also adds a punch of flavor.

*Spice it up.Salsa, green onions, pesto, sriracha, herbs, or vinaigrette add flavor and an extra helping of nutrients.

© American Institute for Preventive Medicine

January 23, 2026
The Truth About Fast Food

HEALTHY EATING

When life gets busy, it’s tempting to reach for the convenience of traditional fast food options. Just as the name says, it’s fast and is found pretty much everywhere. However, these types of food come with real downsides.

Many traditional fast food options do not provide quality nutrition and may even be harmful to your health.

Why we eat fast food

A few common reasons people choose fast food include:

*Lack of time:Long work hours and packed extracurricular schedules leave little time for home-cooked meals.

*Convenience:Adults with little free time or few cooking skills may prefer the ease of ready-to-eat food.

*Food environment:Some communities lack adequate access to grocery stores that carry fresh, whole food. Fast food may be all that is available nearby.

*Financial resources:Fast food is more expensive than food prepared at home. As income goes up, the use of fast food tends to increase as well.

Health impact of fast food

An occasional fast food meal isn’t a problem for most people. However, regular consumption carries several health risks:

* Fast food is high in fat, saturated fat, salt, sugar, and calories.

* Portion sizes are often very large.

* Fast food restaurants rely on highly processed food ingredients and offer few fresh fruits and vegetables.

Diets high in processed food, fat, calories, sugar, and salt may increase your risk of many chronic diseases, including:

* Obesity

* High blood pressure

* Heart disease

* Type 2 diabetes

* Cancer

Better options

If you find yourself stuck choosing fast food, try some of these better options when you order:

* Opt for broth soups and salads.

* Choose low-fat dressings on the side.

* Look for whole-grain bread or bagels instead of croissants or biscuits.

* Get the regular or junior size to avoid excessive portions.

* Order the single patty without bacon or cheese. Ask for extra lettuce and tomato.

* Skip the soda and lemonade. Choose plain or sparkling water.

© American Institute for Preventive Medicine

January 23, 2026
Eat Out Without Filling Out

Nutrition

Order wisely and remember portion control.

In today’s busy world, more and more meals are being eaten away from home. With some advanced planning, self-control and wise choices, dining out can still be a pleasant and healthy experience. Before you go to a restaurant, check out its menu and nutrition information online. Choose a place to eat that offers healthy options. If you can’t preplan, opt for foods lower in calories and high in nutrients.

Go for it.

* Green leafy salads and veggies

* Chicken, turkey, fish, and lean meats. Choose ones that are broiled, grilled, steamed, poached, roasted, or baked

* Pasta dishes with red, marinara or primavera sauce

* Foods made with yogurt, broth, or mustard sauces

* Apple slices or fruit parfaits instead of French fries

Avoid it.

* Anything creamy, fried, crispy, breaded, battered, or au gratin (with cheese)

* Sauces or soups with lots of butter, cream, or cheese

* Thick or creamy salad dressings

* Most casserole dishes

* Value, deluxe, or supersized meals

* Double and triple-decker burgers or 12-ounce steaks

Healthy Eating Out Tips

* Split a meal or ask for a take-out box and pack it up before you dig in. Most restaurant meals are generous to a fault.

* Even at dinner, ask for a lunch-sized portion.

* Drink water or low-fat milk. Soda and other sugary drinks are wasted calories.

* Limit alcohol. Choose wine over mixed cocktails that have added calories.

* If you have dessert, order fresh fruit. Or share a dessert with someone.

* Have it your way. Ask that foods be prepared without added fats and salt.

Action Step

If your eyes are craving dessert, wait at least 15 minutes after you finish your meal. This allows your body to decide if it is actually still hungry.

© American Institute for Preventive Medicine

January 23, 2026
Nine Tips For Healthier Fast-Food Meals

Nutrition

Fortunately for the millions of Americans who eat at fast-food restaurants each day, choices are no longer limited to burgers, fries, and shakes. Most chains offer fruits, salads, baked potatoes, soups, and whole wheat products in addition to traditional choices. Here are some suggestions for more nutritious fast-food meals.

* Read nutrition information on the fast food restaurant’s Web site, brochures in the restaurant, or on the package.

* Avoid fried foods. Choose baked or broiled ones instead. If you order fried food, remove the breading (it sops up most of the grease).

* Order pizza with mushrooms, onions, tomatoes, and peppers instead of pepperoni and sausage.

* Avoid mayonnaise-laced salads. Instead, opt for fresh, unadorned fruits and vegetables. Use low-fat or fat-free salad dressings.

* Steer clear of bacon bits, croutons, rich salad dressings, and fried noodles.

* Use high-sodium condiments like mustard or pickles sparingly. And do not add salt to fast food. It doesn’t need it.

* Ask for low-fat milk, fruit juice, or plain water instead of soft drinks.

* Use skim or low-fat milk instead of cream or nondairy creamer in your coffee or tea.

* Avoid high-fat, calorie-rich pastries and dessert. They offer very little nutrients. Opt for fruit cups and apple slices.

© American Institute for Preventive Medicine

January 23, 2026
Pick & Pack A Healthy Lunch

Nutrition

Supersized fast-foods and large sit-down or buffet lunches feed your hunger, but supersize your waistline, too. Make your own lunch with healthier foods.

* Choose fruits and veggies of different colors.

* Eat salads with dark, leafy greens; veggies and fruits; chick peas, kidney, and other beans. Choose low-calorie salad dressing.

* When cooking dinner, make extra for lunches the next day or two.

* Cook chili, spaghetti, and rice and beans in bulk. Refrigerate or freeze in single storage containers.

In the evening, make family lunches and snacks for the next day. Save time in the morning!

Yes:

* Low-sodium, lean meat and whole-grain bread sandwiches or whole-grain bowls or salads.

* Nonfat and 1% low-fat milks. Low-fat cheeses and yogurts.

No:

* High-fat luncheon meats on white bread.

* Regular soda and high-calorie coffee drinks and milkshakes.

© American Institute for Preventive Medicine

January 23, 2026
Put Your Menu On A Diet

Nutrition

Careful menu planning can make the difference between gaining, maintaining, or losing weight. Look at the caloric differences between the three meal plans shown below. Make a point to plan each day’s meals in advance and select food items with their caloric value in mind. (Note: You can reduce calories without cutting back drastically on how much you eat simply by selecting low-fat foods.)

© American Institute for Preventive Medicine

January 23, 2026
Tips For Dining Out Without Pigging Out

Nutrition

People who are watching what they eat can stick to their diets when eating in restaurants. Eating establishments don’t have to be automatic waistline expanders if you observe the following recommendations.

* Choose a restaurant that offers a wide variety of food, to increase the odds of finding fewer fatty, highly caloric foods.

* Avoid “all-you-can-eat” restaurants.

* Ask to have the bread basket (or at least the butter dish) removed from the table.

* Refuse french fries, potato chips, and desserts, even if they’re included in the price of your meal.

* Ask for food broiled without butter, salad without dressing, and baked or steamed food that’s normally fried.

* If servings seem especially large, portion off the excess and put it aside before you begin eating.

* Leave some food on your plate, or take it home for tomorrow’s lunch.

* Share one meal with a companion.

* Order a la carte so you won’t feel obligated to eat side dishes just because you’ve paid for them.

Here are some ways to join the party and not blow your diet.

* At a buffet dinner, first look over all the food presented, then decide what you will and will not eat.

* If possible, inquire ahead of time as to what will be served at a party. If nothing on the menu is allowed on your diet, plan to eat at home first.

* Ask your host or hostess if you can provide a platter of raw vegetables or other low-calorie offering, so you’ll be assured of something you can munch on during the party.

* To avoid being tempted to eat hors d’oeuvres and snacks, don’t sit near them.

* Politely inform your host and hostess of your diet and ask them not to coax you to overeat.

* Choose mineral water or diet soda instead of alcoholic beverages, or at least alternate them with alcoholic drinks.

* Make a point to socialize with other people or enjoy the entertainment rather than concentrating on eating.

Partying Down to a Slimmer You

As with most festive occasions, food plays a prominent role at most parties. It gives people something to look at, something to do, something to talk about, and something to remember. But you don’t have to stay home just because you’re dieting.

© American Institute for Preventive Medicine

January 23, 2026
Eat Out, Eat Healthy: Here’S How

HEALTHY EATING

Many people find that eating at restaurants can be hard on the diet. Restaurants usually offer an array of high-fat, high-sugar, and deep fried foods that can be tough to resist. But, eating out doesn’t have to be off limits.

Before choosing what to eat, you need to decide where to eat. One of the best ways to stay on the healthy track is to do some research first. Many restaurants offer calorie counts and other nutrition information on their website. Check out which foods fall within your diet with regards to calories and fat. This can help you steer clear of foods that may seem healthy, such as certain salads, but are actually loaded with calories.

And, making changes to dishes is a good way to get exactly what you want. Think about whether the restaurant:

* Will allow you to make substitutions without hassle or extra cost

* Uses healthier cooking methods, such as broiling, grilling, and baking instead of frying

Once you’ve chosen your place, it’s time to pick your plate. Follow these guidelines for a healthy and enjoyable meal:

*Don’t be afraid to ask questions.Ask the server about how a dish is prepared and what comes with it. Does it come with butter or oil? Can these items be placed on the side or taken off completely?

*Eat slowly and watch portion sizes.Many restaurant portions are big enough for two meals. Consider splitting your meal with another person if this is allowed. Or, ask the waiter to box half of your meal right away.

*If possible, ask for no salt to be added to your food.And, just say “no” to the salt shaker on the table.

*Skip the pre-meal bread that often spoils your diet and appetite.Ask for no bread to be brought to the table.

*Choose foods that taste good without being fried, such as grilled chicken, seafood, and fresh vegetables.

*Watch out for drinks.Many beverages, such as lemonade, juices, and alcoholic drinks, are high in calories. Stick to water and drink plenty of it before and during the meal. This may help stave off hunger.

*Be creative with dessert.Don’t look at the tempting dessert menu. Instead, ask for a bowl of fresh fruit if you’re craving something sweet. Or, keep sugar-free mints or gum with you to pop in your mouth after dinner.

Source: American Diabetes Association

© American Institute for Preventive Medicine

January 23, 2026
Menu Secrets

HEALTHY EATING

When dining out, two things that affect your menu choices the most are what you see on the menu and how you imagine it will taste.

But what you order may have less to do with what you want and more to do with a menu’s layout and descriptions, according to a Cornell study in the International Journal of Hospitality Management.

First,any food item that attracts attention (with bold, highlighted or colored font or set apart in a text box) makes us more likely to order that food item rather than the item listed next to it. “In most cases, these are the least healthy items on the menu,” said lead author, Brian Wansink, author of Slim by Design: Mindless Eating Solutions for Everyday Life.

Second,menu names with descriptive items sell better and lead you to believe that they taste better. The researchers cite a study where they changed the names of restaurant menu items to make them more descriptive; the seafood filet became Succulent Italian Seafood Filet and red beans and rice became Cajun Red Beans and Rice. Sales of these items went up by 28%, and they were rated as tastier, even though the recipe was identical. Diners were also willing to pay an average of 12% more money for a menu item with a descriptive name.

The best solutionto healthier restaurant dining may be an easy one. “Just ask your server,” said Wansink, “Ask, ‘What are your two or three lighter entrées that get the most compliments?’ or ‘What’s the best thing on the menu if a person wants a light dinner?’”

Eating Out Tip

Before you choose restaurants, check out their websites. Read menu options and nutrition information, if provided, to help you make healthy choices. When you are at a restaurant, ask if you can make healthier substitutes, such as having a vegetable in place of French fries.

© American Institute for Preventive Medicine

January 23, 2026