Eating Well When You’re On the Go
Practical Tips for Making Healthier Choices When You Are Away From Home
Eating away from home is a reality for many people. Whether you’re grabbing takeout, eating at a restaurant, visiting a food court, or packing meals for a busy day, there are ways to support your health without giving up convenience or enjoyment. The tips below are designed to help you make balanced, mindful food choices when life is on the move.
Planning Ahead
- Think ahead about where you’ll eat. Look for places that offer a variety of menu options so you’re not limited to fried or highly processed foods.
- Review menus before you arrive when possible. Many restaurants post menus online, which can help you plan ahead.
- Use nutrition information if it’s available. Terms like baked, grilled, steamed, roasted, or braised usually indicate lighter preparation methods.
Understanding Menu Language
- Be mindful of menu terms that often signal higher fat or calorie content, such as crispy, battered, breaded, creamy, buttery, or pan-fried. These foods can still be enjoyed occasionally, but portion size matters.
- Balance your choices across the day. If you know dinner will be heavier, aim for lighter meals and snacks earlier.
Portion Awareness
- Pause before eating bread, chips, or appetizers. Hunger can lead to overeating before your meal arrives.
- Choose smaller or standard portions. Oversized servings are often more than your body needs.
- Consider sharing an entrée or saving part of your meal for later, if permitted.
Building a Balanced Meal
- Start with vegetables when you can. Soups or salads can be a great way to add fiber and nutrients.
- Choose grilled or baked proteins like chicken, fish, turkey, or beans instead of fried options.
- Ask for sauces, dressings, and toppings on the side so you can control how much you use.
- Aim for balance:
- Half your plate with vegetables
- One quarter protein
- One quarter whole grains or starches
Smart Substitutions
- Swap fries for a side salad, fruit, or baked potato when available.
- Request lighter options like low-fat cheese, reduced-fat sour cream, or vinaigrette instead of creamy dressings.
- Customize when needed. Simple requests (no mayo, less cheese, grilled instead of fried) can make a big difference.
Buffets & Salad Bars
- Use smaller plates to help manage portions.
- Fill up on vegetables first, then add protein and grains.
- Limit high-fat toppings and creamy salads; opt for fresh produce and lean proteins
when possible.
Pizza, Sandwiches & Casual Dining
- Load up on vegetable toppings when ordering pizza or sandwiches.
- Choose whole-grain bread or wraps when available.
- Ask for lean proteins and limit processed meats.
- Add extra vegetables like lettuce, tomato, peppers, onions, or cucumbers.
Desserts & Treats
- Enjoy sweets mindfully. Consider sharing a dessert or choosing a smaller portion.
- Look for lighter dessert options such as fruit, frozen yogurt, sorbet, or yogurt-based treats.
Beverages
- Choose water, sparkling water, unsweetened tea, or low-fat milk most often.
- If you choose a sugary beverage, consider a small size and enjoy it occasionally rather than daily.
Eating at Work or On the Go
- Pack portable snacks like fruit, nuts, whole-grain crackers, or nut butter.
- Keep single-serve options at your desk to reduce mindless eating.
- Store leftovers safely and refrigerate foods promptly if you won’t eat them within a couple of hours.
Grocery & Convenience Stops
- Use grocery store delis wisely. Rotisserie chicken, salads, fresh fruit, and yogurt can be quick, balanced options.
- Build meals from simple foods when possible rather than highly processed items.
Final Thoughts
Eating well while away from home doesn’t require perfection. Small, consistent choices add up over time. Focus on balance, flexibility, and progress—not restriction.
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⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.